Swing the press correctly! Rock the press effectively! Get a quick result, using a scientific approach and the best method to date.
As Sean Rey once put it, bodybuilding is a great art of illusion. And to this day, most bodybuilders perceive this expression too literally. The main manifestation of this attitude is the work on the muscles, which are always in sight. Fashion for open tops before men has not yet reached, so the press, hidden under clothes, during the training takes the last turn.
How much mistaken those who believe that the main purpose of the press is aesthetics. In fact, the muscles of the press are of primary importance for the body.
Unfortunately, such an important group of muscles as a press, many shake with twists, purely for a tick. Twisting is a really good exercise, however, it is isolated – the main load is directed at the rectus abdominis muscle. This is exactly the muscle that pleases us with beautiful cubes with proper training. What a huge surprise for those who succeeded in twisting, however, for a long time already can not get the desired reliefs. Why did the exercise have no effect? This we will talk about later and in more detail.
In the meantime, we note that even though the cubes do not appear, twists are generally very useful. Almost all strength exercises are performed with the help of the muscles of the press, in this case they perform static work. While the athlete performs press or squats, the elastic waist press creates a stone support for the body. In the end, if the athlete regularly trained the rectus abdominis muscle, this will in any case positively affect the overall performance: with a strong press, he will be able to make more squats, improve the results in bench press, deadlift and many other basic exercises.
The reverse side of twists is monotony and isolation. As mentioned earlier, the main emphasis in twisting goes to the rectus abdominis muscle, the remaining muscle groups – oblique external and internal muscles and transverse musculature, remain out of work.
Now we can move on to the question of concern to you: why twists do not give the desired relief. A good analogy is molding from plasticine: in order to make a ball, you mop plasticine from different sides, giving it a shape. A similar process occurs when the convex "cubes" of the press are formed. In order for the muscle to become voluminous, it is necessary to act on it from different sides. This can be done with a multidirectional load and a special set of exercises.
The principle of training the press is as follows: take one exercise from the series "Flexion", "Naklony", "Turns". All three exercises must be performed without rest breaks one by one. Each movement should be carried out so that it ends with an absolute "failure". For exercises with weighting on the set should have 20-25 repetitions.
The cycle of three exercises consists of three sets – each of the exercises has 1 set. At the end of the cycle, rest up to 30 seconds. The cycle is repeated 3 times.
After completing 2-3 classes on this program, replace it with another one by selecting other exercises. After the 2-3 lesson, again, change the set of exercises. Ultimately, you will come to the initial training program. By this time, you should already do these exercises not under your own weight before the "failure", but with burdening. With each training increase the resistance and reduce the number of repetitions according to the following principle: the first workout is 20-25 times, the second – 12-20 times, the third – 8-10 times. In order to create the right weigher, you can use ankle weights, special balls, pancakes from the bar.
To perform the exercise, lie on the floor with your back, bend your knees. On straight hands, pull out a weighted ball in front of you. Do not tear the lower back from the floor and without changing the vertical position of the hands with the ball, lift the shoulder girdle. At the top of the traffic, stay a little.
Double twisting without burdening and with burdening
Take the starting position: back on the floor, knees bent, hands behind the head. Perform a simultaneous effort by double movement: lifting the knees to the chest and lifting the shoulder girdle up. At the time of the exercise, strain the straight muscle of the press as much as possible. At the end of the movement, hold up.
Double twisting with weighting
Lie on your back, bend your knees. Place a weighted ball between your knees and pinch it. Hands with additional burdens are pressed to the chest. At the first time the weight of the weights should not exceed 5 kg. Simultaneously, twist the body, pulling your knees to your chest, and your chest, lifting your knees towards them.
The starting position: the shins rest against the Swiss ball, the body is completely straightened, the straight arms point to the floor, the position, as with push-ups. Straining the press, roll the Swiss ball to yourself. After pausing, roll it away from yourself so that your hands rest on the floor now at an angle.
Twisting with straight arms outstretched
Lie on your back, bend your knees at an angle of 90 degrees. Straight arms stretch along the body and close hands. Without lifting your waist and changing the position of your hands, lift the shoulder girdle upward, hold it at the upper point.
For the exercise you need a simulator with a lower block. Connect the leg clamp to the block cable, fix the clamp on the ankle of the right leg. With your right hand, rest in the side, firmly hold on the left with the support. Raise the knee of the right leg as high as possible, without changing the forward position of the body, at the top point, make a static pause. Change your legs and arms.
Performing twists on the bench
Lay lying on the bench in such a way that the end of the bench fell to you just below the shoulder blades. Press to the chest burdening. Straining the press, lift the shoulder girdle upward, without tearing the waist from the bench. At the end point of the movement, make a static pause.
Exercises that involve the movement of weight in the hands cause a change in the center of gravity. This usually does not focus attention, however, in the performance of force movements, we are not really just raising and lowering the bar, but we are directing all our efforts to keep the balance.
Consider from this point of view all the known lifts of the bar on the biceps standing. Only people ignorant of bodybuilding can believe that the weight of the burden entirely depends on how well the arms muscles are developed. But, as it turns out, the weight of your burden depends on the training of the press, because it supports the balance of the body during the exercise. Increase the power characteristics of the press, and you will be able to raise the bar at 10% heavier than before. And this is true with respect to other muscle groups: with a powerful press, the workload of the rest of the musculature, in general, increases by 5-10%.
Do not forget that the muscles of the press perform work in three planes:
- sagittal movements – direct reduction and dilution of the body with legs;
- front – side slopes of the hull;
- rotation by the body.
From the first training, accustom the muscles of the body to work together, as a single team. This will allow you to achieve better results in training other muscle groups. To properly develop the muscles of the press, you will need a training program consisting of three types of movements. Better yet, three-sets that do not rest are suitable for this.
Once you have a good press, you will feel how much easier it is to perform other exercises. Comparing the difference before and after training the abdominal muscles, you will realize how much mistaken earlier, when they believed that the press is needed only for aesthetics.
Pelvic movements in hanging position
To perform the exercise, you need to make a vis on the crossbar, knees bend at an angle of 90 degrees. Slowly turning the knees aside, lift the feet as high as possible. In the upper phase of the exercise, a static pause is made. The next exercise is performed for the opposite side.
Doing the "lumberjack" on the top block
To accept the starting position, stand sideways to the upper block, place your feet on the width of the shoulders. Balance the rack by slightly bending the knees.
Holding the handle of the unit with both hands, align the case in a strictly vertical position. The movement must be carried out along an arc trajectory: with downright hands, lower the handle downward, simulating a cutting motion. At this point, the body must rotate about the axis. Return to the starting position smoothly, without jerking. It is very important that during the exercise, the amplitude of motion is maximum.
This exercise is performed on the floor. You have to lie face up and straighten your legs. With simultaneous lifting of the straight legs and body, stretch your arms towards the feet. Hold in this position and unfold the body as much as possible into one side. Hands without changing the position should follow the body. Do the same movement in the opposite direction.
Starting position: lying on the floor, clasp hands behind the head and slightly lift the elongated legs. Do simultaneous twisting and pulling the knee to the chest. During twisting, try to reach the elbow of the knee raised to the chest with the opposite elbow. Return to the starting position, and then repeat this same movement, but for the other knee and elbow.
The rolls on a Swiss ball with a turn are made like normal tackles, except that when the ball is rolled, it is necessary to turn the knees to the side. The amplitude of motion of the knees should be maximum. Turns should be done alternately for each side.
Turning the legs from a prone position
Exercise is performed on the floor, lying on the back. For convenience, stretch your arms along the body and put your hands on the floor. Raise straight legs perpendicular to the floor, and then slowly lower them to the side, performing at the end a static pause. Go back to the starting position and do the same for the other side.
Twisting with corners of the case
Take the starting position: lie on the floor face up, bend your knees, pull on the right hands before the chest burdening. Straining the muscles of the press, lift up the shoulder belt. During the exercise, the waist should not lose contact with the floor. During lifting, the body rotate first to one side, without bending arms.
This exercise bears the name of its author – the strongman Samson. To perform, you need to become even, holding dumbbells above your head on straight hands. The feet should be on the width of the shoulders. As low as possible, make a lateral slope of the body, keeping one line of hands and body. Returning to the starting position, repeat the exercise with a slope in the opposite direction.
To perform the exercise, you need to become straight, feet shoulder-width apart. The dumbbell is in a straight arm at the hip. The second hand is straightened along the body. Slopes are made slowly toward the dumbbell, bend as low as possible. Just slowly return to the starting position. After completing a series of repetitions, shift the dumbbell to the other hand and start the slopes in the other direction.
In order to accept the starting position, you need to lie on your side, leaning on a bent arm. The second hand rests on the side. Legs are straightened, one lies on the other.
Do a slow lifting of the pelvis upwards, straightening the body in one line. Keep this position for as long as possible. Repeat the exercise by changing the side.
To perform the exercise you need to lie on your side. The head rests on a bent arm, the second hand rests against the floor to stabilize the body. The legs should be straight.
Raise the upper leg as high as possible, keep your leg straight in one plane with the body. In the upper phase of the rise, a static pause is made. After completing the desired number of repetitions with one foot, change the position of the body and change the leg.
To do the exercise, stand sideways to the bottom block. Take the hand nearest the block to the handle. Straighten your back, and then tilt in the opposite direction. At the maximum point of inclination is a static pause. Slowly straighten out. Having made the necessary number of slopes in one direction, change the position and start the slopes in the other direction.
To accept the initial position, you need to lie on the floor, turning on your side. One hand rests on the floor with a bent elbow, the second is wound over the head. To stabilize the position, fold the legs together and bend them in the knees, slightly pushing forward.
Raise the shoulder girdle as far as possible in the longitudinal projection. Having made the necessary twisting on one side, do the same for the other.
Take the starting position: for this you need to lie on your side, to have one hand behind your head, and the elbow of the second to lay emphasis on the floor.
Rectified legs raise as high as possible, movement is carried out in the longitudinal plane of the body. At the top of the movement, fix the position, and then gently lower your legs down. After performing the required number of lifts, change your legs.
They write that "only the twists" are monotonous and narrowly focused . so perform a complex twist-tilt-turn.
Something does not fit, write, twisting is not very, and half of the exercises are twisting . And in general, great exercises, thank you!
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