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Abs exercises. Overview of ABS stretching exercises: what is it and how to do it? What do women get from classes

fitness abs- This is a set of exercises for the abdominal muscles, thighs and buttocks, lower back. The emphasis, however, is on the press, and all other exercises are performed insofar as they are able to create a static load on the abdominal muscles. The term abs itself comes from the English abdominals - abdominal muscles.

Additional attention is paid to strengthening the muscles of the back, because. muscles develop especially well when their antagonists are trained to the same extent as they are. Abs is not yet a sport, but already physical education. Abs sport it has less stress on the muscles of the abdomen, back and legs than other sports. Exercises allow you to develop the press proportionally, along the entire length of the rectus and oblique abdominal muscles.

abs fitness classes

lead to strengthening the press
burning excess body fat
removal of cellulite and "sides"
cause a reduction in waist circumference
increase endurance
have a positive effect on overall health and well-being
improve mood and normalize hormonal levels
do not create excessive load
do not cause injury or damage.

Abs sport

The modern training system - abs - allows you to quickly and permanently get rid of the layer of subcutaneous fat at the waist. No more exhausting and ineffective diets and many hours of training in the gym. Abs fitness is a path to health that you can start today. Now. At this very moment.

The ABL program is designed specifically for women. Strength training is aimed at developing the muscles of the abdomen, buttocks and legs. The abbreviation ABL is short for "Abdominal Buttocks Legs", which means "belly, buttocks, legs" in English. It is in these places that “extra” kilograms tend to appear. Therefore, this system is ideal for those who want to put their figure in order.

ABL fitness. What is this?

The system includes aerobic and which develop endurance and allow you to drive off excess weight quickly enough. When burned a large number of calories. But with intense exercise, there is a loss of muscle mass. Meanwhile, strength training restores muscles.

This is the advantage of the ABL program. The combination of sets of exercises gives a load that makes the body more toned and allows you to maintain muscle tone. The system is aimed at correcting the muscles of the press, buttocks and legs. It is worth noting that the ABL system also includes stretching exercises that allow you to relieve muscle tension and normalize breathing.

Program Features

What are the benefits of exercise offered by ABL Fitness? What does it give? Unlike strength training with heavy weights, these exercises are suitable for those who do not want to build large muscles. And also for beginners, since the complex is designed in such a way that it is suitable for any level of training. During classes, the following are used as weights:

bodybar;
fitball;
step platform;
dumbbells;
rubber shock absorbers;
and other.

Benefits of ABL Fitness

Dynamic and exciting workouts not only allow you to transform the body in a short time, but also affect the body in a complex way, developing muscle strength and increasing endurance. A large selection of additional equipment allows you to diversify your workouts and makes the relatively new direction of ABL universal. Fitness classes that combine aerobic and strength exercises will help:

strengthen the heart and blood vessels;
develop bone density;
improve sleep and overall well-being;
cleanse the body of toxins;
increase the endurance of the body;
normalize metabolism.

Rules and features of training

Training consists of three components: warm-up, main and final parts.

The warm-up includes warm-up exercises. The aerobic part activates fat burning and prepares the muscles for active work. Why is a step platform often used? Despite the fact that this program is recommended for people with any level of training, for many, classes on the steppe are of particular difficulty. A good place to start is to learn the basic movements on the platform. It's worth it, as step exercises burn a lot more calories than other types of aerobics.
The main part consists of repetitive exercises combined into blocks. The power part with additional weights is organically built into the training bundles. The weight of the weighting agents is selected individually depending on the possibilities. ABL fitness (photo below) consists of exercises combined into mini-complexes, which are repeated three times.
The final part focuses on exercises to restore breathing and heart rate.

Who can do it?

ABL workouts combine exercises of varying intensity, so they are suitable for people with weak physical fitness. In order to competently train the necessary muscles and not harm your health, you need to properly perform the exercises. Monitor both the position of the body and the speed of the exercises. Unlike other programs that are suitable for both women and men, such as the ABS program, ABL fitness is designed specifically for women, so zone correction is effective and fast.

What do women get from classes?

The first is the high energy consumption of the body. Accordingly, fast and effective weight loss. Adhering to proper nutrition in a short time, you can achieve the desired weight.
Secondly, the power load will strengthen the muscles of the buttocks, legs, abs and back. At the same time, even with significant weight loss, the muscles form an attractive physique. Also, do not be afraid of an excessive set of muscle mass, since testosterone in the female body is not enough to significantly change the muscle fiber. The additional weights offered by ABL fitness are also chosen with the calculation in mind. What does it mean? The complex is aimed precisely at the formation of the waist, chest and legs, and not at the acquisition of bulging muscles.
Thirdly, the intensity of classes allows you to develop joints and ligaments, increasing their mobility and elasticity. ABL fitness directly affects the blood supply to the hip area. What does this mean for women? This is a good prevention of a number of diseases of the reproductive system and protection against injuries of the hip bones.

How effective is ABL fitness? Reviews confirm that this program is the most optimal type of fitness for those who want to lose weight. The load is felt a little stronger, which affects the figure for the better.

At first, you need to choose easier exercises. Gradually increase the load, which will achieve visible results. A beautiful relief will appear in just a month or two. And (which can not but rejoice) endurance will appear.

Losing weight with ABL is really wonderful. A big plus is that a slender body is not overgrown with muscles. Step is a little tiring, but we can say with confidence that training will give results. The figure will change for the better, the hips and buttocks will noticeably tighten. For perfection of a figure and weight loss - the best

ABL (Abdominal Buttocks Legs)

ABL (Abdominal Buttocks Legs) is a strength, functional aerobic training aimed at working out the legs, abs and buttocks, which uses additional equipment: step platforms, bodybars, dumbbells, elastic bands and more.

Training features

ABL workouts are designed specifically for women and are aimed at working out the primordially female problem areas, those in which fat cells predominantly accumulate - the abdomen, thighs and buttocks. The name of the Abdominal Buttocks Legs program is literally translated from English as "stomach, buttocks, legs."

The lesson consists of three classic parts: a warm-up (to warm up the muscles, the step platform is intensively involved in it), the main part and a hitch (this is a light stretch), which is designed to restore breathing and prevent a sharp exit from the lesson.

These classes will be mastered by any woman who has no contraindications for sports in principle. Although in some fitness centers the ABL program is recommended for people with an average and high level of fitness.

Most likely, the reason for this is the aerobic block on the step platform, which is included in the training program and takes about half the time of the entire lesson. It can be difficult for an unprepared person to immediately withstand such a load, which is fraught with dizziness and shortness of breath.

But aerobic exercise contributes to the burning of calories. Therefore, you will lose weight faster than if you simply performed strength exercises on problem areas, excluding the cardio part.

In addition to toned buttocks, a flat stomach, toned hips, and weight loss, ABL training provides strong muscles, a strong cardiovascular system, and endurance.

ABS (Abdominal Back Spine, ABS Back Stretch)

ABS (Abdominal Back Spine) is a strength, functional training aimed at working out the press and back, which uses additional equipment: bodybars, dumbbells, rubber shock absorbers, and more.

Training Specifics Unlike the ABL program, ABS training does not have a clear focus on women. These classes are also great for men who want to work on their stomach and back. The workouts are designed for people with different levels of fitness. Many office workers try to include ABS in their fitness schedule in order to maintain the health of the spine. After all, the lack of movement and static tension of the back throughout the day affect the curvature of the spine, back pain, headache and diseases of the internal organs, which are supported by serves as a spine. Problems with the spine are not uncommon for young mothers. They are also advised to pay attention to ABS training. Various exercises in the ABS system are designed to strengthen the muscles adjacent to the vertebrae, stretch the spine, make it more flexible, work out all the muscles of the back as a whole, thereby giving it the strength to endure daily stress with a minimum of negative consequences.

There is a direction ABS Back Stretch within the framework of the ABS program. According to some sources, this is the same workout as ABS, according to others, it is a workout similar to ABS, but with more emphasis on stretching the spine. How else to explain the appearance of the word "stretch" in the name, which is translated from English, as "stretch, pull." The back and press are very related to each other. Sometimes it is even recommended to download the press to get rid of lower back pain. The lumbar spine is also partially supported by the abdominal muscles. So, ABS exercises allow you to make your stomach flat, your posture straight, your back strong and go through life with straightened shoulders and a raised head.

Aerobics

Aerobics is a type of physical exercise in which special movements are performed to music. It was created by the American doctor Kenneth Cooper and was intended to combat such factors in the development of cardiovascular diseases as physical inactivity, nervous strain, and excess nutrition.

With the help of exercises performed in an aerobic mode, and thanks to a diet low in animal fats, excess cholesterol, the main enemy of blood vessels, is most actively destroyed in the human body. Physical activity eliminates hypodynamia, and emotions during classes improve mood, eliminating the negative impact of stress.

body sculpt.

Body Sculpt is a type of strength training that takes place in an aerobic mode, the purpose of which is to develop muscle strength and create muscle relief, for which all the equipment available in the arsenal of the fitness room is used during the session, but first of all, these are dumbbells, bodybars and rubber shock absorbers. Body Sculpt workouts are for strong and sculpted muscles. This is evidenced by the very name of the Body Sculpt fitness board, which literally translates from English as “sculpting the body”.

In order to sculpt a beautiful embossed body in the lesson, weighting shells are used, such as dumbbells and bodybars, step-platforms that increase the load and rubber shock absorbers. In general, everything that will make the muscles work harder.

But it is worth noting that Body Sculpt is suitable for people of different physical abilities. After all, the load created by additional equipment varies, it can be reduced or increased during the lesson, based on your own feelings. In Body Sculpt classes, all major muscle groups are worked out, as opposed to narrowly focused areas (for example, ABL, aimed at training the lower body, or ABS, aimed at working out the press and back). Therefore, neither part of the body will remain "offended". Arms, legs, abs, buttocks, hips, back - everything will be worked out in due measure. With power approaches on Body Sculpt, you will build and strengthen muscles, creating their relief, and during the aerobic part, you will intensively burn calories. Therefore, owners of magnificent forms should not be afraid to "pump up muscles under fat." Weight and body fat will also decrease in Body Sculpt workouts, perhaps a little less intensively, as, for example, in step aerobics. But Body Sculpt offers to work on your body in two directions at once.

Zumba

Zumba is a modern dance fitness program built from Latin American dance movements with the addition of elements from other dance styles (Salsa, Merengue, Samba, Flamenco, Reggaeton, Bachata, etc.)

Training features

Each movement works a specific muscle group. But it does not need to be repeated several times in a row with approaches. All movements form a single dance, during which you will not notice for yourself to perform the required number of movements. Thus, in an hour of Zumba, a full-fledged workout of the whole body occurs.

Dance-fitness zumba provides good aerobic exercise. Steps, hip movements, jumps and turns - all these movements allow you to burn up to 1000 calories in one workout.

Despite the intensity of the Zumba, women leave the hall full of energy and positive. After all, they seemed to have visited a Brazilian carnival or a theme party.

Dancing act on a person as an antidepressant. Dancing, we express ourselves, we relieve the accumulated tension, we enjoy the movements and music. Therefore, no matter how hard we give our best physically, emotionally we are only charged from dancing.

Moreover, for some, over time, ordinary zumba classes become not enough. For these more advanced visitors, fitness clubs offer sophisticated zumba classes. They are performed at a faster pace and with the use of various weights.

Zumba helps achieve harmony, beautiful and smooth body lines, strengthen muscles, learn to dance beautifully, feel the music and yourself. Many begin to attend Zumba precisely in order to learn some beautiful movements that could be performed at a disco.

Yoga

Yoga is a philosophy, a system that helps to find harmony with the world and with oneself. Serious work is needed to achieve the desired results. Yoga is not just a way to improve the figure or become more flexible, although practicing yogis achieve these results.

This is one of the most harmonious ways to contact the world and your body in today's busy world. As adherents write: "Yoga unites a person with his essence." Therefore, like any matter that affects us deeply, yoga should be taken seriously.

Yoga - an almost ideal type of physical activity: it comprehensively develops the body, improves the spirit, the figure becomes toned and flexible, and most people have practically no contraindications to exercise. Even with serious illnesses, you can practice yoga, after contacting a yoga therapist, with its help you can even improve your condition.

Yoga is also able to relax, discharge and harmonize the body and mind. The assertion that people who are addicted yoga , always calm and balanced, not unfounded. Yoga increases resistance to stress, increases stamina and improves concentration.

Callanetics

Callanetics - fitness gymnastics, named after the author Callan Pinckney, is a complex system of static exercises aimed at stretching and contracting muscles.

This type of physical activity is unique, as it affects almost all the muscles of the body and in an hour gives them a load comparable to several hours. shaping or aerobics.

Having learned how to breathe correctly, listen to your body and, having understood the essence of the method, you will perfectly be able to practice at home, armed with video tutorials or books. At the same time, already in the first months of classes, you will notice the results and you will be able to:

Reduce body weight and reduce it volumes ; restore metabolism; improve posture and develop flexibility; by working out all the muscles to correct problem areas of your figure.

Pilates (Pilates)

The Pilates method is a system of simple but very effective exercises designed to return people to their natural state, re-teach them to move the way they knew how to do in childhood - easily, freely, plastically, make their bodies and spine flexible, strong , hardy. This is control over the body and, consequently, over the quality of one's life. At the same time, the system is completely safe and suitable for absolutely everyone, regardless of gender, age and physical form. Pilates is a system of exercises aimed at a detailed study of the muscles of the body, including small ones that are not involved in ordinary exercises, increasing the mobility of the joints, the spine and elasticity. Medical studies confirm the effectiveness of Pilates in getting rid of back pain, curing spinal injuries, combating osteoarthritis, osteoporosis, the consequences of injuries of the knee and shoulder joints, headaches, as well as the effects of stress and ligaments.

Stretch (Stretching)

Stretching in translation means "stretching". These are sets of exercises for stretching the muscles, due to which the flexibility of the body increases, and the joints acquire greater mobility.

During stretching exercises, individual muscles are stretched, remain in this position for a few seconds, and then return to normal.

Since all movements in stretching are too slow, this workout is not suitable for increasing blood circulation and "shaking" the body. But it has other advantages: more blood flows to the muscles during stretching, due to which they relax and become more elastic; joints acquire greater mobility, as a result, flexibility increases, which is good when practicing any sport; concentrated, deep breathing has a beneficial effect on the brain, especially after a busy day, helping to relax and relieve stress; stretching is a good prevention of salt deposits; exercise slows down some of the processes associated with aging.

Tabata (Tabata)

tabata is a short but very intense sports workout. Tabata is based on interval exercise. This means that a 20-second intensive performance of each of the 8 Tabata exercises is crowned with a short 10-second break. The Tabata technique is also called Tabata plan or Tabata protocol.

Tae-bo (Tai-bo)

Tai-bo aerobics is a fusion of oriental martial arts and aerobics. It was developed in the 90s by the seven-time world karate champion Billy Blanks. It is very popular all over the world, as it allows not only to acquire excellent physical shape, but also to gain self-defense skills.

For those new to fitness, a full session can be too much of a challenge. You need to start either with other types of aerobics, or increase the time of classes gradually, watching the pulse and avoiding overtraining.
Choose loose clothing for class and sneakers with shock-absorbing sole, well fixing the foot. For serious training, a punching bag is required. Ideally, if there is a large mirror in the training room, in which you can see all the movements performed and monitor their correctness.

Like any high-intensity tai-bo workout, it requires a good pre-workout. warm-ups And stretch marks .

The training includes jumps, free movements, combinations of punches and kicks. It is worth remembering that the limbs should be slightly bent and not unbend when struck to the end. This will protect you as much as possible from possible injuries.

Functional (Functional strength training)

Functional Strength Training (FST, Functional Sterngth Training) is a combination of functional and strength training within one session, which contributes to a deeper study of all muscle groups, the development of flexibility, coordination and reaction speed.

Training features

Functional training, in principle, is considered strength training, but it is not included in all strength programs. That is, the power program does not mean the indispensable presence of a functional load in it. Therefore, the word "functional" began to be added to the names of fitness programs to emphasize their "functional" focus.

Strength training allows you to maximize the load on the large muscles of the body. Moreover, with a power load, work on them occurs in isolation. For example, separate exercises are done on the upper press, some are designed to work out the lower press, separate movements are used for the lateral muscles.

Functional training, on the other hand, consists of stabilization exercises, or balance exercises, in which several muscle groups participate at the same time. Moreover, while performing them, you still need to maintain balance by including stabilizing muscles for this (back muscles, abs, lateral muscles).

Despite the fact that the exercises are mostly static, you achieve the deepest possible study of muscles, both large and small. Since you are in great tension, trying to maintain balance, while “not dropping” the body, arms and legs (depending on the exercise), which are already working, being included in the exercise.

Fitball (Fitball)

Fitball is used for body shaping and weight loss, forms posture, strengthens back muscles, improves mood and allows you to get rid of fatigue and stress.

Fitball exercises will help you tighten hips And buttocks , make the waist thinner, strengthen the back and unload the spine, train the vestibular apparatus, provide an overall load on all the muscles of the body and lose weight .

This direction is a group exercise, including training of the gluteal muscles and abdominal muscles. The complex of exercises belongs to moderate severity, ideal for a variety of levels of physical fitness of gym visitors. Classes are accompanied by energetic music. In addition to the active study of the buttocks and the press, there is a general strengthening pull-up effect on the entire body.

The main feature of the ABS Bums-complex exercises is a deceptive first impression. It seems to beginners that the exercises are elementary, but after a while it comes to understanding that this is far from the case. The load is colossal, but thanks to the correct anatomical formulation of each movement, training is well tolerated and gives results.

Equipment for bams abs

During training bams abs, a variety of sports equipment is actively used:

1 step platform;

2 rubber bands;

3 dumbbells of various weights;

4 leg weights;

5 BOSUs;

6 bodybars.

In one lesson, you can combine several subjects at once. They are used to enhance the effectiveness of bams plus abs.

Exercises for abs bums

The main block of exercises for abs bums is aimed at eliminating common female problems - “ears” on the hips, flabby buttocks, not perfect abs. Due to the small amount of additional equipment and the abs bums training scheme, the whole body is toned, endurance develops.

The whole structure of the training is divided into three stages:

2 will give the body, abdomen and back an attractive appearance;

3 will stretch the body.

Each stage lasts 30 minutes. As practice shows, this is the best option for working out, but not overworking the body.

The abdominal muscles work regardless of the stage. Before you start intense exercises, you need to conduct a good warm-up. A 10 minute light aerobic program is enough to prepare the tissues for further stress. It is not recommended to immediately use a lot of weight (dumbbells and other shells) - at the first stage, the muscles only warm up.

Bums abs workout video

Benefits of bums abs

The benefits of bums abs are undeniable and obvious. Thanks to a properly designed system and design of classes, any body will change in a matter of days. A moderate load will not let you overwork. Rhythmic musical sounds will set the working rhythm for training, charge you with energy and mood for the whole day.

Regular practice will help: