Best exercises
The muscles of the press are responsible for bending the trunk forward and to the sides.
Press exercises can be divided into the following groups:
The abdominal muscles are composed of the rectus muscle and oblique muscles. The rectus muscle is responsible for bringing the pelvis closer to the chest (twisting). The oblique muscles are responsible for tilting to the sides.Upper and lower press. Note that in anatomical terms there are no separate muscles of the upper and lower press. There is one mouse - the rectus abdominis muscle. She is responsible for bringing the pelvis to the chest. However, in the vocabulary of bodybuilders you can often find the "lower and upper press". This is due to the fact that depending on the trajectory of movement, you can load different sections of the rectus muscle.
There is a misconception that the abdominal muscles grow with multiple repetitions. In fact, the muscles of the press in terms of development do not differ from other skeletal muscles. Therefore, in order to pump up the press, the classic bodybuilding technique is suitable.
"How to pump up the press?" - This is one of the most asked questions for trainers in gyms. Both men and women want a beautiful and embossed press. What needs to be done to see the treasured cubes on your press? To begin with, you need to understand that the appearance of the rectus abdominis muscle is largely dependent on the anatomy, much more than other muscles. In this regard, he may be second only to calves. You probably noticed that someone has 6 cubes visible, someone has 8, some cubes are symmetrical, others have broken symmetry or an odd number of press cubes can be seen. No exercise can change what is given by nature. But this does not mean at all that it is not worth developing the muscles of the press.
Oblique abs. Developed oblique muscles of the press favorably isolate the rectus abdominis muscle and add relief, but often visually make the waist wider. Therefore, exercises for oblique abdominal muscles are more often recommended for men. In no case should you give up exercises on this section of the abdominal muscles, as this can also lead to imbalance. It is best to consult with a trainer, he will choose the program for you, taking into account your current form, training, goals and other individual factors.
Lifting the torso on a vertical bench.
This exercise is excellent for developing not only the rectus abdominis, but also the oblique muscles of the abdomen.
Incline torso
This exercise is aimed at working out the rectus abdominis muscle, and especially its upper section.
Crunches with feet on the bench
This exercise allows you to load the rectus abdominis muscle. The greatest load falls on its upper part.
Today we are willing to share with you another express training that will help remove your stomach in the shortest possible time. Only 2 weeks of regular classes - and you will notice the first positive results!
Exercises for the development of abdominal muscles are preferably performed at least every other day and at the same time follow a minimal diet.
And soon you will be able to boast of a beautiful tummy!
Abdominal Muscle Strength Exercises
First level
Butterfly Press
Lie on your back, bend your knees and spread your legs to the sides, keep your feet together, and hands behind your head. Without bending your back, slightly raise the body and stay in this position for a couple of seconds. Get down to the starting position. Repeat the exercise 10 times.
Exercise for oblique abdominal muscles
Lie on your back, bend your knees, hands along the floor. Lift the body frame a little and stretch forward with your left hand, then with your right. The head and neck should remain in line, and the lower back should be pressed to the floor. Repeat 15 times on each side.
Strap
In this set of exercises, do the bar like this: 10 sets of 3 seconds.
Middle level
We reach for socks!
Lie on your back, raise your legs and reach with your hands to the socks. Do not bend your back and legs. You have 2 sets of 15 reps each.
Bike
In the supine position, slightly raise the body, arms behind the head, back straight. Touch the elbow of the right hand with the knee of the left foot, and vice versa. Repeat the exercise in each direction 15 times. Do 2 sets.
Advanced level
Knees up
For this exercise, you need to hold onto the backs of chairs tightly. Bend your elbows slightly, lower your shoulders down and relax your neck. Slowly lift your knees up. Do 3 sets of 10 times.
Legs around
Lie on your back, arms to the sides, legs up. Without lifting the case from the floor, lower your even legs to the right and then to the left. Do 2 sets of 15 times each way.
Ball exercise
In this position, as shown in the picture, begin to do the following: keeping your back straight, take turns raising your legs a few centimeters. There are 2 trips 15 times.
Start with a simple and to the best of your ability go to a more complex level. You will surely succeed!
A set of exercises for the abdominal press may appeal to your friends!
Abdominal or abdominal muscles are a topic that excites thousands of men and women around the world. Most people dream of a beautiful fit tummy with eye-catching cubes. However, not all cherished cubes appear.
Based on fundamental theoretical knowledge, the selection of exercises and the preparation of a training plan will be chosen rationally and thoughtfully, which, in turn, will bring the most effective fruits of training and the desired result will be achieved.
Anatomical press atlas
In order to dot all the unknowns in the exercises, it is necessary to find out what muscles the abdominal region consists of, and what these muscles are responsible for.
The abdominal cavity consists of the following muscle groups:
- Rectus muscle It stretches from bottom to top along the entire length of the abdomen: it originates from the sternum and reaches the crest of the pubic bone. The long muscle is divided along the vertical line from the tendons into the right and left parts. Other tendons cross the rectus muscle across. For this reason, the "dry" bodybuilders can see the relief of convex quadrangles. The main purpose of the rectus muscle is to bend the trunk forward in the lumbar region.
The remaining muscles, which are located in three broad muscle layers lying on top of each other, belong to the side walls of the abdomen:
- Outside oblique. This superficial muscle of the abdominal cavity begins on the lateral part of the chest and continues the external intercostal muscles, as if covering the ribs. It is mounted on the eight lower ribs with eight teeth, directing its bundles from top to bottom along the oblique line and from back to front. Superficial oblique muscle serves to bend the spinal column, pull down the chest and rotate the body in the opposite direction with a one-sided contraction. When turning to the right, the left muscle is included in the work, when turning to the left - the right muscle. The external oblique is the largest muscle, and therefore the most visible of the three flat muscles.
- Inner oblique took its location under the external oblique muscle. The superficial muscle obliquely crosses the abdomen from the pelvis to the chest, its fibers go in a diagonal opposite direction. The main anatomical function is the same as that of the external oblique - the rotation of the body, only the rotation is carried out not in the opposite, but in the direction on which the muscles are located.
- Transverse abdominal muscle lies inside and runs horizontally on the sides of the abdomen. It forms the third deepest layer of the muscles of the abdominal wall. She will not affect the appearance of the cubes, however, her position is no less important, she performs the function of supporting the internal organs, simplifying the walls of the abdomen.
The structure of the muscles of the male press is no different from the structure of the press of the weaker sex. In both cases, the same groups of abdominal muscles are isolated. But here the structure and size of the press can individually vary depending on the genetic data, and even the number of cubes on the stomach can vary.
Why download the press?
- Muscle stabilizers of the cortex include the lower back and abs. The inflated region of the abdomen, like the region of the lumbar region, makes its own adjustments to the posture, making it beautiful, and allows you to maintain a healthy spine.
- A well-developed muscle corset of the abdomen supports and protects the internal organs.
- Strength indicators of all key exercises, in which the muscles of the middle of the body are involved, directly depend on the degree of development of the press.
- If the performance in the squat or bench press does not increase or even begins to fall, it makes sense to pay attention to the muscles of the abdominal cavity. The force through the arms and legs is transferred to the load when the muscles of the cortex work stably.
- A tightened, raised belly is beautiful, graceful and sexy.
- Shaking the press, the internal organs are supplied with oxygen and blood, which increases their functioning. People with good strong abs and healthy diets have practically no problems with the gastrointestinal tract (there is no gastritis, colitis, stomach ulcer or liver problems) - physical endurance prevents diseases.
What exercises to do for abdominal muscles and when
The best exercises for pumping the press:
The abdominal muscles work in all exercises related to the movement of the body. There are no exercises that include separately the upper or lower abdomen - they work together, but the stress of the load can be different.You need to download the press at the end of the workout (although this version is controversial and many people like to work it out at the very beginning). Before performing heavy basic exercises, the muscles of the abdominal cortex should not be tired so as not to lower the intensity of the base, because part of the load is assigned to them. Moreover, a decrease in the stabilizing potential of the abdominal press when performing
Contrary to popular misconception locally clean your stomach with bodybuilding impossible. Fat deposits from the waist go away in proportion to the total loss of unwanted mass by our body. That is, in order for relief cubes to appear on the stomach instead of unappetizing folds, you will have to not only pump the muscles of the press hard, but also load the whole body. The fact is that in the waist area, as a rule, the fat leaves last. This is due to the fact that our body carefully stocks up surpluses approximately in the middle part of the body (in the area of \u200b\u200bthe hips and waist) and is very reluctant to part with everything set aside. Wherein abdominal training is not the most expensive in terms of calorie loss. Therefore, a large number of repetitions in the training of the abdominal press will hardly help throw off the stomach and sides.
Some tips for effective abdominal training
- Proper breathing. Care should be taken to monitor breathing while performing this or that exercise. You should exhale to the end, since the air retention does not allow the muscles to contract completely. At the initial stage of training, breathing can be constructed as follows: exhale when lifting the body (legs), exhale at the time of lowering. To complicate exercises on the press, modification is possible. Before starting the exercise, a deep breath is taken, breathing is delayed, the trunk (or legs) rises, then lowers and, at the end of the exercise, exhale.
- The load of the desired zones. Very often, when performing a certain exercise, not those muscles that are required are loaded, but those that are stronger are better developed due to physiological characteristics. For example, when working with the press, the thigh muscles sometimes take the load on themselves, as in most people they are stronger. To avoid this, try to tighten the abdominal muscles (for example, by pulling in the abdomen).
- Abdominal muscles only need a few seconds to recover. Therefore, training for the press is best done without interruption, alternating between various exercises.
- To clean belly in bodybuilding It is advised to start the workout by lifting the legs to work out the iliopsoas muscles, then move on to twisting. At this stage, oblique muscles are worked out. And in the end, you should work on the rectus abdominis muscles.
Abdominal Exercise
Iliao-lumbar muscles (lower abdomen)
1 Lift legs
This is a rather difficult exercise and requires some experience to perform correctly. Despite its complexity, it is considered very effective for development. abdominal muscles.
Jump (or climb with a small bench), grab the bar with your hands. Make sure that your legs do not touch the floor when your arms are fully extended. In the initial position, the arms and legs should be straight, and the back should be slightly curved in the lower back. The legs are lifted calmly without sudden jerks. Hold at the point of maximum lifting, tighten the abdominal muscles, and then, also taking your time, lower your legs down. Each approach should be carried out without swinging.
It should be remembered that the higher the legs rise, the more efficient abdominal training. As a simpler version of this exercise, you can practice raising the knees in the hang. The starting position is the same. Legs bent at the knees should be raised as high as possible, trying to reach them to the chest. To work out the press more effectively, lower your legs to a position where the hips are parallel to the floor, preventing the muscles from completely relaxing.
2 Knees
Put your hands on a support and firmly press your lower back to the back of the simulator. When pulling the knees to the chest, slightly round the back. For isolated muscle work, exercise should be performed so that the hips do not fall below a horizontal level. A slight bend remains in the spine.
3 Leg raises on the bench
Sit on the edge, slightly take the case back, holding your hands on the edges of the bench, the legs in front of you are better straight, you can slightly bent at the knees. Slowly raise your legs as high as possible, making sure that the lower abdomen tenses. Also calmly lower your legs down without putting them on the floor.
Straight muscles
In order to to remove the stomach in bodybuilding widely used various options for lifting the body, which are more involved in the rectus abdominis muscles.
1 Lift on the back
The most common exercise is performed lying on your back with legs bent at the knees. Hands are on the back of the head or, alternatively, are crossed on the chest. When lifting the body, the back should be rounded. If the legs are difficult to hold still, you can ask your partner to press them to the floor. A simplified version of this exercise is done with arms straightened forward.
2 Torso lifts with a press simulator
The rounded trainer for the press allows you to do the above exercise more technically by doing abdominal training effective. To do this, lie on the floor, placing your head on a special stand in the middle of the simulator. Hands grasp the upper arc, placing your elbows on special armrests.
A simplified version of the training is carried out with arms straightened up, which hold on to the forward portion of the arc of the simulator.
3 Folding the torso with legs on the bench
The initial position is lying, the trunk is located on the floor, and the legs are on a horizontal bench. Hands behind the head, they should be freely kept at the temples, and not fastened to the castle behind the back of the head.
Climbing up is carried out without jerking calmly, but with an effort to try to get your head to your knees. In that abdominal exercises the back is noticeably rounded. The exercise can be facilitated by positioning the body farther from the bench. At the same time, the ilio-lumbar muscles, as well as the muscles of the hips, will come into work more. Also, exercise is easier if you bring your elbows closer to each other.
4 Torso raises on an incline bench
Starting position is sitting on a bench, legs under the roller, and hands are placed behind the head. Lifting the body up should be carried out with a noticeable twisting of the back. At the end of the approach, do not completely lie down on the bench. The body should be slightly raised all the time so that the muscles remain in good shape.
Oblique muscles
In addition to exercises specifically designed to work out the oblique muscles of the abdomen, for the same purpose, you can modify the usual exercises to lift the body, but add twisting to them. For example, occupation on an inclined bench can be adapted for the study of oblique muscles. To do this, with each lift, add a turn of the body at which the right elbow will tend to the left knee and vice versa. Training can be built like this. Perform 2 - 3 approaches on the bench 20 times an even climb up, 20 times a twist to the left and 20 - a twist to the right.
1 Torso Turns with Vulture
This is an exercise for abdominal muscles performed while standing. Legs apart, the fingerboard is located on the trapezius muscle. To download oblique muscles, perform calm rhythmic turns to the left and right. In this case, you should carefully monitor that the bar is parallel to the floor, and the pelvis remains stationary.
A modification of this exercise is to make turns while sitting on a bench with legs wide apart. When moving the body, you should also observe the turns of the head. And for the most efficient muscle loading, you can make a slight delay in the maximum rotation position.
2 Lateral torso elevations on hyperextension
Stand on hyperextension sideways, placing the thigh between the rollers for the body. Fix the legs below on a special stand or grasping the roller (depending on the structure of the simulator). Both hands are raised to the head, but the hands do not squeeze the neck in the lock, but are in the region of the temples or shoulders. Trying not to fall sideways, tilt down with the subsequent lifting of the body up as high as possible.
At the highest point, the hull can be delayed for a few seconds. To complicate this exercise, you can make inclines and lifts with dumbbells in hand.
3 Side torso standing
Exercise is performed while standing, legs apart. One hand behind the head, and the second is straightened and holds a dumbbell. To load the side abdominal muscles tilt towards the bent arm. After returning to the starting position, the approach is repeated on the same side.
4 Torso sideways with a dumbbell
The exercise is performed while standing, hands are raised up, a dumbbell is held between them. Next, make inclinations alternately on each side, taking the pelvis in the direction opposite to the direction of inclination. When performing this exercise, make sure that your arms, trunk, pelvis, and legs are on the same line when viewed from the side. The mistake of many is to roll forward, to protrude the pelvis back. The tilts of the body should be done from the hip while many simply lower their arms raised up in different directions.
The division of exercises by types of muscles involved is rather arbitrary. Of course, in every type of training, as a rule, all the muscles of the press are involved. But some group is loaded more. That is why to remove belly and make the waist beautifully defined, it is best to combine several different abs exercises in one workout.
Training option for abdominal muscles
We alternate lifting legs on a bench (working out the lower abdomen) and turning the body with a neck on the shoulders (training oblique muscles) 2 - 3 sets of 20 - 30 repetitions.
We alternate torso lifts on an inclined bench (working out the rectus press muscles) and torso with a dumbbell (oblique muscle training) 2 - 3 sets of 20 - 30 reps.
Twisting using weights on outstretched arms
This exercise is aimed at strengthening the upper abdominal muscles. Lie on your back, knees bent, heels on the floor. Take light dumbbells in your hands and extend straight arms behind your head. Now do the twisting without bending your arms. Do not push with just one hand. Perform 12-15 reps.
Seated Abdominal Twists
Sit on the edge of the bench. Grasp its edge and slightly lean back, straighten your legs, feet 10-15 cm from the floor. Bend your legs and slowly raise your knees to your chest. At the same time, tilt the body forward so that the hips are pressed to the chest. Return to starting position. Perform an approach of 12 repetitions.
Corkscrew Exercise
This exercise targets both the lower and oblique muscles of the abdomen. Lie on your back, lift your legs strictly upright. Knees should be slightly bent. Hands lie along the body, palms down. Use the lower press to tear your hips off the floor and tilt your legs to your chest, lifting your feet straight up. Turn your hips to the right at the same time. Lock in this position, then return to the starting position. Repeat the motion by turning left. Perform 10 repetitions on each side.
One-way twisting using weights
This exercise is aimed at both the upper and oblique muscles of the abdomen. Lie on your back, legs bent, feet on the floor. Take a dumbbell with both hands and press it to your right shoulder. Lift the housing and rotate it to the left. Sit on your back, then repeat the exercise on the other side, pressing the dumbbell to your left shoulder. Perform 3 sets of 8 reps on each side.
Twisting on the knees with the pull of the upper block
Kneel facing the block and grab the ends of the rope attached to the tall block. Hands are located on the sides of the face. Tilt the housing forward. Return to the starting position, then repeat the movement, this time leaning toward the left knee. Return to starting position, then bend to the right knee. This is one repetition. Perform 3 sets of 8 reps.
Combination of twists and lateral tilts
This exercise targets both the upper and oblique muscles of the abdomen. Lying on your back, knees bent, feet on the floor, hands behind your head. Tear the shoulder blades off the floor and bend forward. Then turn the body to the left, move the left armpit towards the left thigh. Straighten, then turn right. Lower to the starting position and repeat the movement. Perform 3 sets of 8 reps on each side.
