Effective exercises in the gym on the press

Any of us wants to have an ideal figure, in particular, an elastic and well-tended abdomen. Therefore, exercises on the abdominal press are so popular. They are not too complicated and require only patience and a systematic approach.

Exercises at the press gym or your own apartment?

To lose weight and support the figure, many attend the gym. To achieve the effect, it is important to know the necessary exercises on the muscles of the press and the correct technique for their implementation.

It's quite possible to pump the press in the gym. Of course, we have to work hard - sitting on the couch, waiting for the appearance of cubes is not necessary. But with the wrong approach, the press will not find a load in the hall in a month. To swing only the abdominal muscles, concentrating on this all efforts, is the wrong strategy. Let's consider the right one.

Most importantly

First of all, be sure to go on a diet. Want to lose weight - organize yourself a calorie deficit. The second point is regular training. Then the results will be evident.

If the exercises in the gym on the press for any reason you are not available - do not be upset. In general, it is not important where the classes will take place - at home or on the side. Your own discipline is important! In particular, do not lengthen the pauses between the approaches or the exercises themselves. They should be no more than one and five minutes respectively. Even if you are already really tired ...

All moments decide everything

A five-minute pause between exercises can later be turned into a two- or three-minute. But do not rush - excessive load to the good will not do. Five minutes is enough time for rest and further training. But if this time is increased, the outflow of blood and the return of muscles will begin in the "sporting" state. That is, training will go to nothing. So the conclusion: to monitor the time of pauses is very important.

You need to approach the classes in a comprehensive way. The press, as is known, has an upper and lower part, as well as lateral and oblique muscles. Want to have cubes - pay attention to each of them.

So, what exactly do you need to do? Exercises for the press, the photos of which you see in this article, are directed to different parts of it.

Upper Press

He can swing the ascent of the trunk. Start with twenty or thirty lifts. Exercises on the upper press require at least five approaches. Each time their number can be increased. For proper execution, you need a bench. We sit down on it, fix our feet, fold our hands behind our heads. At the lowest point, it is recommended to bend as much as possible. If it's hard for you, cross your arms over your chest.

Lower Press

He is swinging his legs. The intensity is the same as for the upper press. We lay down on the floor, raise our legs five times thirty times. It is even better to do this exercise on a horizontal bar. In this case, not only the muscles of the lower press work, but also the forearms, "wings" and pectoral muscles. Exercises on the abdominal press do evenly, not allowing yourself indulgences.

Slanting muscles

We need a bar from the bar. Sit down on the bench with him on the shoulders, turn the body to the left and right. Beginners will have three half-minute approaches. Gradually, you should achieve five approaches per minute. Also exercises on the press with dumbbells are effective.

Lateral muscles

They are strengthened with slopes to the side. Stand upright, with your legs shoulder width apart. You can bend to the side with dumbbells for efficiency. Three half-minute approaches are sufficient for beginners. Gradually, the load increases. Additionally, you can hold a dumbbell behind your head. Knowing these little tricks, you can also do at home. Perhaps, exercises on the press with dumbbells - the most affordable and cheap version of the simulator for almost any conditions.

Recall: rest between approaches - no more than a minute. It is forbidden to do exercises with a full stomach. Eating and training should share a minimum of a couple of hours.

Scientific research has shown that most do not distinguish between the upper and lower muscles of the press. That is, to say for sure, exactly where the load is, it is almost impossible. In addition, several different muscles participate in the work at once.

We use simulators

Know that exercises on the press, photos and videos with which are used for advertising purposes, are not so effective. Pumped-up athletes in these videos, claiming that for exercise enough fifteen minutes a day, just disingenuous. Special studies have shown that simple twists of the body involve the work of the muscles better than any simulators. Moreover, it turned out that the most expensive devices are the least effective. As a rule, they are good only for the general support of the physical form.

The effectiveness of a special roller for pumping the press is also greatly exaggerated. The best results in practice are given by classical twisting without any roller. In addition, with its use, high loads on the lower back cause quite a lot of pain.

Thus, exercises in the gym at the press most often only help to motivate oneself to play sports. Well, create an image of "serious pitching."

Do not forget about diet

After eating fatty foods, you will negate all your achievements. Do not rush into the kitchen in the next couple of hours after training. And do not take heavy food, try to concentrate on proteins and proteins. Using them in sufficient quantity is the basis of health care.

The norm of protein for an adult is about one hundred and twenty grams per day. Eat a little meat or fish, but do not overeat. Although a full training so disposes to a satiety dinner and rest on the couch in front of the TV! But you will have to overcome laziness and love discipline.

A beginner athlete should remember that exercises in the gym on the press are not a panacea for everything. There is no miraculous remedy, from which instantly and completely burn fat on the stomach. The goal of the exercises is to strengthen the muscles, and if they are hidden by the fat fold, then the main thing is to get rid of it.

We pump the cubes in a short time

Both men and women want to know how quickly this is done. Before the beginning of the exercises, they will not be prevented from knowing how these "cubes" work and work. In fact, it is the abdominal muscle, called the straight line. In addition to it, aforementioned oblique muscles (mainly external, extending from the armpits to the center of the abdomen) are important in aesthetic terms.

Direct muscle in everyday life is just called a press. It is clearly visible on the surface of the abdominal region and in the form of two vertical bands, separated by a tendon. It can be seen in the form of a path about 2 cm wide, extending from the sternum to the pubis. Another group of tendons is located horizontally. Thanks to them we can observe the cubes of the press.

Upper and lower press

Understanding the device of the press is important for its proper pumping. In fact, under any load, all muscles are involved. But why does the bottom press constantly lag behind in development?

There are two main reasons for this. The first - the muscles in the lower abdomen are very thin, it is difficult to pump them. The second - the device of the human body provides a more powerful and adapted to work the upper part of the peritoneum. And women are even more difficult - nature has provided for a minimum number of nerve endings in this area (abdominal muscles) because of menstrual pain.

conclusions

Any exercises on the press pump it completely. That is, exercises on the upper press are effective for the lower one.

There is no need for a huge variety of exercises for training.

The lower part is always worse than the upper one.

How to make the press quickly become noticeable?

To do this, you need to solve only two tasks:

- increase in muscle volume;

- Reduction of fatty deposits.

There are misconceptions about burning fat. It is not possible to delete its deposits locally, that is, in one separate area. This can only be done throughout the body! This process is a chemical reaction, any saunas, massages and wraps only speed up the cellular blood flow, but do not burn anything.

Let's talk about specific exercises

Finding effective is not so difficult. After all, in fact, only one muscle is to be trained. The press works simply enough - twists and untwists a basin against a trunk. Realizing this, you will avoid many complex and ineffective exercises because of their uselessness.

The main types of load on press - twisting and reverse twisting.

Twirl lying

This is the main exercise, you can do it at home, especially when there is not enough time. You can work the straight muscle the best.

Do exercises on the press on the floor, chair or sloping board. To increase the intensity, you can apply some techniques.

For example, changing the position of the legs - the higher they are, the easier it is to do the exercise. Lower your legs on the floor and reduce the bending (move your feet from the buttocks) - you will see how the load will increase immediately.

Change the location of the hands - the closer they are to the stomach, the easier it is to practice. Close the brush behind the head.

Change the angle of the bench - the more it is, the more effective the load. In addition, you can put a pillow under your waist.

Back torsion

Often they are called exercises for the lower press. This is the "reverse" version of classical twists, and it also uses the entire press. There are many options for its implementation. You can engage in prone (raising your legs or pulling your knees toward you), in the vis on the bar, etc.

That's the quickest way to achieve what you want. Lie on the floor, behind the head you need to have a handhold. This is so that the upper part of the body remains stationary. Exercises in the gym on the press are conducted on special shells. At home, you can hook your hands on a bed or battery.

The main goal of the exercise is to raise the pelvis! It's the pelvis, not the legs. It's better to forget about your legs. To tear off the floor is exactly the pelvis - the task of the press in this. Raising the legs is an extra unnecessary burden for him. The more heels are farther from the pelvis, the harder it is to perform. If you are not yet ready for heavy loads, bend your knees. It has a value and inclination. The lower the housing, the easier it is for you.

Sample set of exercises

It is believed that a quick method to pump a press is a frequent repetition of exercises. In this there is some truth. As mentioned above, it is important to correctly calculate the number of repetitions and the size of the pauses between them.

The best muscle hypertrophy is achieved with 3-4 approaches and a pause of 30 seconds. This is the optimal time. Increasing the acceleration, we increase the load.

An approximate training program can look like this. First we perform the laying of the lying. We make 4 approaches (each 20 times). Then - lifting the legs (best of all in the vise), 4 approaches, each 10 times.

Remember the diet!

The right diet for a beautiful press is very important. What is excess fat? This is the energy reserves created by the body, if more calories are fed than is consumed. Unfortunately, the fat reserves are very unevenly distributed. Women mainly on and buttocks and hips, men - on the stomach.

Nature intended women to bear children, and their fat reserves are localized in certain, very hard-to-reach places. Usually this is the inner surface of the thighs and the zone of the riding breeches.

Two kinds of fat

Men - natural hunters - are trapped by abdominal obesity. The deposition of "stocks" on the abdomen of physical activity in men does not interfere. This same fat on the abdomen is subcutaneous and visceral. The first lies between the skin and the muscles. Getting rid of him is pretty easy.

Visceral is another matter. It is located between the muscles and the organs of the abdominal cavity. Its purpose is to protect the last from injuries. But in the quantity that some men sometimes manage to accumulate, it is clearly not needed!

Can I "dry" the press?

As already mentioned, separately from the rest of the body can not be! You will need a special diet.

First of all, we remove the trans fats from the food. This sauces, mayonnaise, ketchup, all kinds of chips and French fries. They create a huge strain on the heart, inhibit the metabolism and do not allow to lose weight.

Then you should replace fast carbohydrates with slow ones: sweets, rolls and cakes - for cereals, fruits and vegetables. Muesli with milk is very useful because of high fiber level.

We exclude saturated fats. Pork and any fatty meat is replaced with fish or chicken. It is important to consume enough protein. Its daily norm is 2 grams per kilogram of weight.

Good luck in building the perfect press!