- Exercises for the press: a flat stomach and wasp waist - easy!
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- Metabolism and press
- Top muscles
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Proper strengthening of the upper part of the press
Internal organs are kept in the correct position elastic corset consisting of the abdominal muscles. This kind of armor that protects the abdominal organs. It can be divided abdominal muscles on the top, bottom and side. Exercises for the upper press for the lower and lateral muscles are quite different, they are tailored to the features of each of the muscle groups.
The specifics of training the muscles of the upper press
The function of the muscles of the upper press - reducing the distance between the pelvis and chest. Therefore, their training is more important to do the exercises that are "rolled up" to the torso basin, just like a roll of tissue fold. This is an important feature: it is the belly roll, pulling it and not just sit in the prone position with the rise in the belt.
Basic exercises on top of the muscle group is raising the legs in a sitting position, with emphasis on hands. There are many variations of these exercises with the movements of the feet in the vertical and horizontal planes. When the load is on the middle and press.
The second group of effective exercise - lifting the body that is best done on a gymnastic bench, fixing feet. Many of them still remember the lessons of school physical education teacher when the students broke up into pairs, and while shaking one press, another sat on his legs, keeping them in a state firmly pressed to the floor.
The muscles of the upper press rather quickly adapt to the stress, so you need to change the sets of exercises, and not to focus on the same. As part of the same complex it is advisable to change the sequence of exercises, their intensity, the number of approaches.
Effective exercises for the muscles of the upper
With legs still give very good results the next few exercises that can be used as a basis in the first phase of training of the upper press:
- Lifting the body from the "lying" on the inclined plane. The legs are fixed above the head, knees slightly bent. The body is necessary to bend and unbend only a line parallel to the floor. Work on the full range of motion in this exercise incorrectly.
- Flexion and extension of the upper body from the position of "sitting on a bench." Legs consolidate and strive to minimize the distance between the sternum and pelvis.
- Tightening from the "lying" on the floor. Legs bent at the knees. It should not sit down, raising the trunk and torso to roll the pelvis.
- In the presence of simulators effectively implement tilts forward from the position "standing." At the same time his hands behind his head should hold the handle block device.
How to do the exercises
This exercise is performed on a simulator that has a non-elastic rope fastened to the rack (usually a metal). The end of the rope should be less than your shoulders when you're standing on your knees. Before starting any exercise, strong tug on the rope to check how well it is fixed.
Get on your knees (for more comfort can lay on the floor mat for fitness), and grasp with both hands on the rope. Exhale and continue to hold fast to the rope (elbows should be slightly bent), slowly lean forward, taking his foot off the ground and using your knees as a fulcrum. Keep your back straight and abdominal muscles - tense. Continue to tilt until the body (from the knee to the head) will not appear at an angle of about 45 degrees to the floor. Keep this posture for two or three seconds, then exhale and slowly return to the starting position. Perform the exercise 10-15 times.
Twisting - a drill press, known, perhaps, to everyone. It is good not only for its high efficiency, but also the fact that it can be done almost anywhere. In addition, twisting afford even people with weak physical preparation. Those who are just beginning to engage in fitness, with the help of a few exercises can increase muscle strength and endurance to become - of course, provided that they are engaged in on a regular basis.
Starting position - lying on the floor (or on the bench), knees bent, feet flat on the floor, about 30 cm apart. Feet can be placed under a stable object, such as the underside of the bar quite stable piece of furniture. In the standard bench press to have special foot rests.
Crossed his arms so that the right hand was lying on his left shoulder and the left - on the right, and put them under his head.
Inhale and raise the torso until the hands will not touch the top of the thighs. On the exhale, slowly lower your torso. During the exercise, do not arch your back, try to breathe evenly and deeply.
This exercise is performed on a simulator-rack, which has special palm rests Similar to short bars with upholstery and usually with vertical handles at the ends.
Stand with your back to the bar, put a forearm on the palm rest, and firmly grasp the handles. Elbow joints should be bent at a right angle. Snuggle back to the soft back of the rack, and exhale slowly start to raise bent knees. Do not push your feet off the floor - it will significantly reduce the effectiveness of the exercise. Lift your knees as high as possible; Ideally, they should be at the level of your face, but remember that the exercise should not cause discomfort and, especially, pain.
Then, on the inhale, slowly lower your feet to the floor. Perform this exercise as many times in a row, but be careful that the number does not mean loss of quality.
To increase the load on the upper part of the abdomen, legs begins to rise from the position where your knees are at right angles to the body. Do not put your feet on the floor until you complete 10-15 reps. The abdominal muscles will work more intensively, if you lift the straight legs - at the same time give you a good workout and leg muscles. This exercise is, of course, is not suitable for beginners and people who have problems with the back, it should be done with extreme care.
This is a more complex kind of the previous exercise, for which you will need to perform a normal horizontal bar (high-rack crossbars are in almost any gym).
Jump up and grab hold of the bar horizontal bar (if it is too high, set next to a bench or stool, and had him reach for the bar). Bend your knees at a right angle, making sure that they are not swinging in different directions.
On the exhale slowly lift your knees up to the chest, slightly bending your back. If you can not lift his knees so high (the first time it does not work nearly none), just lift them as you can. Within one or two seconds, hold the body in a state of maximum stress, and continue to ensure that it does not wobble. Inhale and slowly lower your legs. Be careful - unaccustomed exercise on the bar can cause quite a lot of pain in their hands: they tend to appear on the next day after a workout, and fully tested in about a week. To avoid this, start with 4-5 reps per exercise - ie gradually get used to the horizontal bar.
Put fitball behind him, and stand on all fours, resting his hands on the floor straight. Put your feet on the fitball and a little roll it back, stretching his legs. Your body is resting on his hands and on fitball, should form a straight line. Do not arching your back, bend your knees and pull them to the chest while rolling the ball. After two seconds, slowly straighten your legs and rolled the ball back. This exercise is useful not only for the upper press, but also for the back muscles and arms.