Exercise for a good press. The best exercise for the press

Everyone wants to look attractive by the beginning of the summer season. That is why the training of the press is of great importance. The best exercises for the press can be done independently at home or in the gyms under the supervision of an instructor.

In the opinion of the majority, the latter option at the initial stage of preparation is most expedient. The expert will help to choose the best exercises for the muscles of the press.

The basic rule for success

What is most important for those who want to get a beautiful tummy, lose weight? This can be achieved by observing the principles of healthy eating and performing special gymnastics for weight loss (aerobics, exercises in the water, etc.) or practicing on the simulators in the hall. With the help of such actions, excess fat is removed from the sides and abdomen.

Female physiology

It is much harder for women to succeed in inflating the press, especially its lower part. This is due to the physiological structure of the muscles of the body. In women in the lower abdomen, much more fat is deposited to carry the fetus during pregnancy, so the so-called cubes do not permanently stick to the abdomen. Usually, athletes achieve this through diet and increased workload for several weeks before the competition, as well as performing an individual, best set of exercises for the press.

Those who do sports unprofessionally, it is enough to make the abdomen flat and ideal due to tightening the muscles. During training, the main thing is not to feel sorry for yourself, but at the same time do not overwork. It is necessary to select an individual exercise for a good press, which is suitable only for you.

How to properly prepare for the lesson?

It is very important not to eat up before the occupation. The last meal should be no later than 2 hours before gymnastics, but you also can not exercise on an empty stomach. If a person eats well before training, during exercise due to a crowded stomach it will be impossible to perform the exercises in a qualitative way, the returns will be weak.

30 minutes before the session, you can drink a special energy cocktail (sports) or a mug of strong tea, best of all green. To increase muscle mass eaten a protein bar.

After training, it is allowed not earlier than after 2 hours, the water should also be limited (you can only rinse your mouth).

It is necessary to conduct a warm-up. Muscles should be maximally heated. If weight loss is the first place, then before doing the exercise for a good press, you need to do aerobics. You can twist the bike, be like a track or just make a light jog.

How to do the exercises correctly?

When doing exercises on the press, it is important not to hold hands on the back of the head in the lock. You just need to put your hands behind your head, and touch your earlobes with your fingers . At the time of lifting the body, it is important to feel tension throughout the back. Also, you can not reduce your elbows. They need to be planted in the sides. If you do not comply with these rules, the load during exercise is much reduced.

Classes are usually conducted in 3 approaches. You can do more, but not less, because it is proved that the exercise done for a good press with fewer approaches does not work, just like doing one long approach (because of fatigue).

The number of repetitions of one exercise should not be less than 10-25 times. Experienced athletes recommend performing an exercise for a good press until it becomes clear that the last repetition can only be done at the expense of willpower.

Training can be done every day, but for best results it is important to alternate days with intensive sessions with days when 1-2 exercises are performed on the press during the main corrective (morning) gymnastics. Due to such alternations, there is a gentle load on the abdominal muscles, which at the same time does not allow them to relax, constantly holding in a tone, but not overloading.

To achieve good results and not to harm the body, it is important to monitor breathing. During the power load - muscle contraction - you need to make a sharp short exhalation of the mouth, and when relaxing muscles, breathe in the air slowly and deeply with your nose.

Top 10 exercises for the press

1. Lie on the floor, put your hands along the body. Leaning on the shoulders and heels, lift the body upwards and at the expense of squeezing the muscles of the press stay in this position for as long as possible. It is important to ensure that the housing remains in the forward position and most high from the floor.
2. Raise your arms to the sides, legs bend at the knees. Raise the pelvis as much as possible from the floor. Raise your legs and pull your knee to your chest, then return to its original position.
3. The arms are divorced in the sides, the right leg is straight, the left leg is bent at the knee. Put the heel of the left foot on the right knee. Raise your right foot 90 degrees up and slowly lower it. Repeat with the left foot.
4. Lying on his back to raise his knees bent at the knees and pull them to his chest, lifting simultaneously his head, shoulders, shoulder blades. After bending, unbend and relax in the starting position. Hands should be wound behind the head.
5. Hands behind the head, legs bent at the knees and divorced. Supporting the feet. Raise the right leg and pull the left elbow to the knee, lifting also the head, shoulders and shoulder blades. Do the same with the left foot and right hand.
6. Lie on your back and cross your straight legs. Straight arms raise and make the lock brushes forward. Put them on the floor by the head. Raise both arms and legs at the same time and move them to the right. Lower. Repeat the exercise to the left.
7. Raise straight legs 90 degrees, and then lower.
8. Raise your arms to the sides, raise your legs by 90 degrees and dilute slightly. Simultaneously reduce and raise arms and legs.
9. Become on all fours. Keep your back straight. Raise the knee bent in the knee up, and then lower, trying in this position to reach to the chest. Make several approaches with each foot.
10. Sit on your buttocks and spread your hands to the sides. Keep your back straight, turn the case to the right, and then immediately to the left.

The best exercises for the lower press are lifting the straight legs from the prone position and drawing them aside. To repeat such exercises is necessary in 3 approaches, not less than 12 repetitions in each direction.

Multifunctional exercise

The best exercise for the press is a "bicycle". Its implementation begins with 1 minute, gradually increasing the time to 10-15.

This exercise is also considered the best for weight loss. In this case, it is performed in 2 approaches. Begin with 2-3 minutes a day and gradually bring the time to half an hour. Do it at different speeds. First slowly, then gradually speeding up, leading to a very fast rotation, then again slowing down the movement, trying at the end of the lesson to twist the "pedals" as slowly as possible for a few minutes.

Tricks for better results

For the greatest effect, you can gradually introduce certain difficulties into your workouts. These can be exercises with weights, increasing the number of repetitions or approaches, reducing the time to rest between approaches (every week, and then every 2 days to remove for 5 seconds) and slowing down the reverse movement.

How to make a slowdown correctly?

Slowdown reverse motion is one of the most effective methods. It is necessary to do the exercise at normal speed, then return to the starting position at a slow pace. Return to the starting position begins with 3-4 seconds and gradually reaches 10. This exercise is rather complicated, so instructors advise them not to abuse.

If the rules of the technique of performing gymnastics are not observed, you can tear or pull the muscles. This condition is quite painful and requires a certain time for recovery, which pushes out the time of training.