Train a powerful adbominal press

Want to have a beautiful trained press, then go to the next scheme!

In pursuit of the ideal "cubes" on the abdomen, many beginning bodybuilders make a common mistake, placing the main emphasis on twisting. Hundreds of repetitions of this exercise do not give the desired result, so it may be necessary to keep score for thousands? Of course not! Want to pump up the press – change tactics.

The press is a group of muscles consisting of two pairs and two single muscles. Twisting is an isolated exercise that directs the main load to the rectus muscle. Twisting is clearly not enough to fully work out all muscle groups. It is necessary to use all the muscles of the press, only then the result will appear.

Muscle work is built in such a way that only basic exercises in which several muscle groups participate are performed at full strength. The brain intentionally does not give the command to a single muscle to work to its fullest, because it can not stand without the support of other muscles. Knowing this, you can understand why twists, which are an isolated exercise, do not give the desired effect.

Functional exercises are characterized by the absence of any one specific amplitude of motion. They deprive the body of stability, which forces the muscles of the press to assemble and work in a single team. In addition, only the muscles of the abdomen can not pull such an exercise, efforts are exerted on the whole body, although it is the pressure that is the main load.

Performing the basic exercise does not need to score hundreds of times, just 8-10 repeats in one set. Use burdening, and then soon you will get the desired "cubes".

  • Twisting on the block diagonally, one side 4×12, rest time 90 sec.

As it turned out, the acceleration of movements in exercises on the muscles of the press does not lead to anything good. This was proved by Spanish scientists who conducted a number of studies on this issue. And although at first glance the intensity of the direct and oblique muscles of the press should lead to a quick result, in fact, everything is not so simple. Due to the fact that twists at a fast pace are jerks, they overload other muscle groups, in particular, pelvic flexors.

In itself, twisting not only loads the muscles, but also the hip joints. In turn, to facilitate the work joints have their own small muscle groups. Twisting jerks strengthen these muscles, make them thicker and shorter. Because of this, flexors begin to stretch and hurt, making further training impossible.

To extinguish unnecessary jerky movements, exercise the press on the elastic material. Good damping will help to soften the movement, the load will grow smoothly, without threatening the muscles of the pelvic floor muscles.


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