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ABS stands for Abdominal Back Spine , which in English means back and abdominal cavity. The name itself contains the essence of this group training: it is aimed at working the abdominal muscles, strengthening the back, stretching the spine and correcting posture.

Bums&ABS is a type of strength training, thanks to which you can not only lose excess weight, but also improve your health and pump up your body. Get rid of sagging skin, making it elastic and beautiful. The workouts include exercises aimed at working the muscles of the legs, buttocks and abdominal cavity.

Abs - what kind of workout is this?

ABS fitness includes strength exercises aimed at strengthening the abdominal and back muscles and developing flexibility. With regular training, results will be visible within a month. Fat deposits in the abdomen and thighs will “melt” before your eyes. In addition, your overall weight will decrease, your abdominal muscles will become stronger, and your waist will be formed. Experienced trainers in the field of strength fitness have developed four groups of exercises. Some are aimed at working the torso muscles, others - the lower body. Doing them regularly will strengthen your muscles. It is important to perform all groups of exercises, combining them correctly.

Working out the back muscles is another important plus of the workout. Experts say that exercises allow you to form a beautiful figure and posture.

Standard ABS Bums Workout

Bums abs exercises are a set of exercises that involve the muscles of the abs, back and buttocks. This training option is suitable for any level of training. Additional equipment and a workout plan will allow you to tone your entire body and develop endurance.

Bams training takes place in three stages:

1. the muscles of the lower body are worked out;
2. an attractive appearance of the body, back and abdominal part is formed;
3. Stretching exercises are performed.

Class duration is 55 minutes. This time is enough to effectively work the body without overwork.

The abdominal muscles work at all stages. Before performing a set of exercises, you need to warm up well. A ten-minute aerobic program is enough to prepare your muscles for the upcoming stress.

To perform the exercises of the bams abs program, various sports equipment is actively used. Their use enhances the effectiveness of training. It is not recommended to use weights at the first stage. It is aimed at warming up the muscles.

Body sculpt – a comprehensive solution

A beautiful body with relief, “sculpturally” sculpted muscles - this is exactly the result that can be achieved by choosing courses in the direction of Body sculpt (super strong, body condition). Of course, one workout will not turn you into Apollo or a cover girl, but systematic exercises under the supervision of an experienced trainer will help you move towards the desired effect.

Body sculpt training takes place in an aerobic mode, alternating intense loads with gentle exercises:

• aerobics acts as a pacemaker and prepares the body for more serious stress;
• strength training - body sculpt (super strong, body condition develops strength, forms muscle volume. For training using the super strong or body condition method, fitness room equipment is used - dumbbells, balls, body bars;
• The lesson ends with muscle stretching exercises that strengthen the muscles and give the body graceful lines.

What results to expect with regular training. Efficiency

A beautiful figure increases self-esteem, a person gains self-confidence. According to physiologists, increasing muscle mass allows you to get rid of excess fat without fasting and dieting. Strengthening the muscle corset helps avoid injury.

Regular ABS fitness classes will quickly change your figure, making it slim and fit. Fat deposits in the hips, sides and abdomen are effectively burned, and waist size is significantly reduced. Working out the abdominal muscles helps prevent the appearance of folds on the abdomen and sagging skin on the sides.

Exercise makes the spine flexible, strengthens the back muscles and relieves pain. The ABS fitness program is an excellent prevention of the development of spinal pathologies. Thanks to exercises, correct posture is formed, stooping disappears, and a person feels cheerful, healthy and strong.

An experienced trainer will develop a balanced diet based on individual characteristics, which will maximize the effect of ABS training.

Which dances to choose for weight loss based on video at home

Here you need to proceed from the state of your health, free time, desires and available space. To burn fat, they often resort to oriental and Latin American dances, and a little less often to Zumba. They give the person who chooses them not only slimness, but also flexibility and plasticity. But this is only if you do them regularly.

Eastern dance

These dance moves are suitable for all ages and body types, are easy to remember and provide:

• normalization of metabolism in the body;
• abdominal tightening;
• strengthening the back muscles;
• elimination of cellulite;
• elasticity of the buttocks;
• strengthening of the lumbar muscles.

By doing just 60 minutes a day for free, you will burn 400-500 kcal. To do this, you don’t need any sports equipment or special clothing, you just need to repeat everything that the instructor shows in the video. First, you should start with small loads on the stomach and hips, then gradually train your legs and arms. It is recommended to complete dancing for weight loss with breathing exercises and stretching.

Latin American dances

If someone doesn't like the idea of ​​performing belly dancing at home, it's worth taking a closer look at the movements from ballroom productions. If the emphasis needs to be on the legs, jive is suitable; in other cases, cha-cha-cha and samba are suitable

To eliminate fat in the thighs, you should pay attention to salsa, bachata, merengue and mambo. All of them are based on rapid circular rotations of the hips, shoulders and the body itself

With their help, about 900 kcal are spent per hour.

What a Latin American dance class looks like, watch the video below:

https://youtube.com/watch?v=9fgNyaOfgL8

Zumba

This type of dance training is not harmful to the body, although during it the muscles of the back, abdomen and legs are subject to a large load. The effect of it is very similar to that of cardio exercises. To lose 1000 kcal in this way, you only need to exercise for 1 hour. All exercises are done to the accompaniment of fiery Latin American music.

They are based on:

• marching;
• swing your legs;
• side steps;
• squats;
• turns.

On a note! While performing the Zumba dance, it is important to tense the muscles of your legs and arms as much as possible, pull in your stomach and straighten your back.

Attention should be concentrated on the video, you must strictly repeat all movements after the teacher. Beginners need to train at least 3 times a week, and experienced dancers – 4-5

Zumba:

By choosing dancing for weight loss and practicing on video with experienced trainers, the results will not take long to arrive! Very soon your waist, if it does not become aspen, will certainly noticeably decrease in volume.

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Contraindications

Despite the popularity and effectiveness of ABS training, it must be taken into account that not everyone can do this system. The exercises included in the program place a powerful load on the spine and abdominal cavity, so this type of fitness has a fairly large list of restrictions.

Pathologies for which ABS exercises are strictly contraindicated:

• chronic diseases of the spine, as well as acute conditions;
• malignant neoplasms;
• chronic diseases of the gastrointestinal tract.

There are temporary contraindications. Conditions under which it is not recommended to train with the ABS program:

• fever;
• various infections;
• the first six months after abdominal surgery;
• bad feeling;
• various injuries;
• menstruation;
• sudden changes in blood pressure;
• pregnancy period;
• intestinal disorder.

It is advisable for beginners to consult a doctor before starting exercise.

Training according to the ABS fitness program is highly recommended for those who lead a sedentary lifestyle, want to lose weight, strengthen their abdominal muscles, and are perfect for all women who want to quickly get back into shape after childbirth. Exercises allow you to keep your figure toned and beautiful.

You can purchase memberships to the Molot fitness club online. Hammer Nevsky, Art. mule. Dybenko" St. Petersburg, Ave. Bolshevikov, 18, shopping and entertainment complex "Nevsky", Molot Ladoga, st. M. "Ladozhskaya", st. Krzhizhanovskogo, 8, shopping center "Ladoga", Hammer of Valor

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What is this in fitness?

The abbreviation ABS stands for Abdominal Back Spine, which translated from English means “back and abdominal cavity.” What is bums ABS? In fitness, this is strength training, the purpose of which is to detail the lower body and abdominal muscles, and partially work the back. As a result of the exercises, girls and women can remove all the most problematic areas, namely the “ears” on the hips, sides, lower abdomen, sagging skin of the legs. In addition, in the process of training, a beautiful and toned gluteal muscle and a flat stomach are formed, which can be made sculpted if desired.

Strength loads involve mixed work on different muscle groups, alternating exercises for working the legs or buttocks with exercises for the abdominal muscles.

For bums ABS classes you can use the following equipment:

• fitball;
• fitness bands;
• ankle weights;
• weights;
• dumbbells;
• barbell;
• step platform;
• bosu.

The training program refers to moderate loads, since the weight of the weighting material is selected individually. People with varying degrees of physical fitness can begin strength training.

Beginners are recommended to start strength training with light weight dumbbells (1-2 kg each), fitness bands should be of medium hardness, and for the first time use an empty bar on the barbell.

Basically, exercise sets are designed for people who attend a gym or group classes. But if you have sports equipment at home, then it is not prohibited to exercise on your own, the main thing is to watch your back and do the exercises correctly.

Lower body complex

The Lower body complex is intended for women, because with its help you can bring the lower “section” into ideal condition - pump up your legs, tighten your buttocks, reduce the volume of your hips, which is what most girls dream about.

Bums+tabs courses are a common program offered in every sports center. Its popularity is explained by the high effectiveness of exercises, by performing which you can:

• get rid of cellulite and fat on the thighs;
• qualitatively pump up the leg muscles;
• strengthen the overall immune system.

It should be noted that Lower body is a high-intensity load, so it is recommended to undergo Lower body training in a group training session. The support of like-minded people will help you not to give up at the first stage, overcome yourself and continue your studies.

Description of bums ABS exercises

Before you begin to perform a strength or any other complex, you need to warm up. Warm-up is an important part of sports, since stress on unwarmed muscles can lead to injury. There are many different exercises in bums ABS training, which vary depending on the sports equipment a person is using.

Description of the simplest exercises, for which you only need dumbbells/barbells/weights, which you can do yourself at home:

1. Bike. Exercise to work the abdominal muscles. © https://ydoo.info/qa/bums-abs.html To perform, you need to lie on the floor, hands behind your head, elbows to the sides. As you exhale, you should twist, trying to touch your right elbow to your left knee, your shoulder blades lift off the floor, but your lower back is pressed tightly. The legs perform movements reminiscent of riding a bicycle.
2. Lunges with weights. Movement to work the muscles of the legs and buttocks. You can perform the exercise with dumbbells or barbell plates (the weight is selected individually). The right leg is placed forward, the weight is on the supporting leg with pressure on the heel. Then you should squat until your thigh is parallel to the floor, the knee of your left leg does not touch the floor, your back is straight. The bent knee does not extend beyond the toe (see photo).
3. Bent leg raise. An exercise aimed at working the back of the thigh and buttocks. To perform this, stand on all fours, hold a lightly weighted dumbbell under the knee of your working leg, and keep your back straight. As you exhale, the working leg, bent at the knee, needs to be pulled back, as if pushing the ceiling with the heel, and then slowly returned to its original position.
4. Weighted glute bridge. Exercise to work the gluteal muscle. Starting position - lying on the mat, legs bent at the knees and positioned shoulder-width apart. For weighting, you can use a barbell pancake or dumbbells (1 or 2 depending on the weight). The pancake should be placed on the lower abdomen, and then slowly raise the buttocks up, holding the weight with your hands, until a straight line is formed from the knees to the shoulder blades. At the highest point, you need to hold for 1 second and squeeze the gluteal muscle. Then you need to slowly return to the starting position, but without touching the mat with your buttocks, and then repeat everything again.
5. Raising straight legs up. Exercises to work the abdominal muscles. To perform, you need to lie on the mat, hands behind your head or under your buttocks, legs together. As you exhale, you need to raise your straight legs until a right angle is formed, point your toes toward you, and then slowly return them to the starting position.
6. V-shaped abduction of the leg back. An exercise that works the gluteal muscle and the back of the thigh. Starting position: stand on all fours supported by your elbows, your back is straight with a natural arch. The working leg is straight, first rises as high as possible, as if pushing the ceiling with the heel, and then lowers behind the heel of the supporting leg, then up again and to the starting position.
7. Squats with weights. An exercise aimed at working the muscles of the legs and buttocks. You can use dumbbells, a kettlebell, or a barbell pancake as weights. The legs are slightly wider than the shoulders, the back is straight, the toes are turned at an angle of 45 degrees to the sides. Kettlebell in both hands in front of you. During squats, the back is straight with a natural arch. To make your buttocks work more, you can lean forward a little. The knees do not extend beyond the toes. Squat until you form a 90-degree angle between the game and your hip and slowly rise up, but not all the way.

If it is not possible to exercise in the gym, and there is no sports equipment at home, you can fill plastic bottles with water or sand and use them as dumbbells.

The effect of strength training

Many girls do not add strength exercises to their workouts, believing that they are only suitable for men, but this is wrong. If a girl lifts weights even 5 times a week, her muscles will not start to look too big, and her figure will not become less feminine. To obtain pronounced muscles, you need to work for more than one year with heavy weights, regularly consuming protein and other sports supplements. Regular exercises with dumbbells or kettlebells will not spoil the figure, but, on the contrary, will make the body elastic and toned, while aerobics will help get rid of excess weight, but will lead to sagging skin and weak muscles, since without strength exercises, not only subcutaneous fat will be burned , but also muscle tissue.

The effect of bums ABS training is as follows:

1. Endurance will increase. Exercising with additional weight strengthens your body, which increases your energy levels. The more regularly you exercise, the easier it will be to cope with everyday things such as climbing stairs, long walks, housework, etc.
2. Strong muscles, toned body. Moderate physical activity with additional weight is good for health, as the muscle corset will strengthen, resulting in improved posture and reduced back and joint pain. Toned muscles will prevent the signs of aging. In addition, muscles expend much more energy than fat, which means that even at rest the body will burn calories.
3. Losing weight. During training in the gym or at home with weights, you can burn from 400 to 700 kcal in 1 hour of training. The amount of muscle tissue will increase, making your figure look more toned and slender. bums ABS training will help girls not only get rid of problem areas, but also reduce the appearance of cellulite.
4. The bone skeleton will be strengthened. Regular exercise not only strengthens muscles, but also helps maintain the strength of the skeletal system, which loses density over time.
5. Prevention of diseases such as arthritis, depression and diabetes. Systematic strength training helps reduce the discomfort caused by arthritis, and also helps stabilize blood sugar levels and leads to the release of the happy hormone, which in turn helps cope with depression.
6. Improved overall well-being. Self-esteem, self-confidence and self-confidence increases. Coordination of movements and well-being improves.

To achieve results, it is enough to exercise 3 times a week, each workout lasting from 30 to 60 minutes. After exercise, be sure to do some full-body stretching to help your muscles recover from stress and prevent damage. Particular attention should be paid to working muscles.

It should also be remembered that without a balanced diet, achieving results will be extremely problematic, since approximately 80% of success depends on nutrition.

Tips for Trainers in the Speed ​​Up Your Metabolism Program

1. If you feel like you can't keep up with Gillian's pace, slow down. Just don’t stop completely, just slow down the execution speed. With each subsequent time, your endurance will increase.
2. There are a lot of jumps in the program. Therefore, be sure to exercise in sneakers, and do not neglect this simple rule. If you are concerned about your neighbors downstairs, place a rug or mat on the floor.
3. If you are unable to complete the workout, try the following manipulation. Move the block of exercises performed on the floor to the end of the session, before the cool-down. This will make it easier to complete the training from start to finish.
4. Don't overexert yourself! It’s better to slow down in time, reduce your pace, than to faint later. Intense cardio workouts put a very serious strain on the heart, so you shouldn’t exercise until you collapse and have dark circles before your eyes.
5. If possible, purchase a heart rate monitor. It will help keep your heart rate in the fat-burning zone, which means it will increase the effectiveness of your workouts.
6. Didn't manage to complete the program from start to finish the first time? Don't be upset, this is a completely normal situation. The body will get used to the stress, and after 4-5 sessions you will feel that the program is much easier for you.

The effectiveness of the “Lose weight, speed up your metabolism” workout

As often happens, where it is difficult, it is very effective. The result after the “Accelerate your metabolism” program is visible after 2 weeks of regular exercise and, first of all, this is noticeable in the volume of your body. In addition, the training will strengthen your heart and prepare you for more serious stress. After 2-3 months of regular Metabolism classes, you can begin more intense training, for example, Insanity.

Reviews of the program Lose weight, speed up your metabolism from Jillian Michaels: