The best exercises for the press - the results of a scientific study. Ab exercises at home Abdominal exercises at home

The strong muscular frame of our torso allows us to perform complex movements, control intra-abdominal pressure and maintain correct posture. It connects all the major muscle groups together, allowing them to work smoothly and correctly.

That is why all athletes include a set of exercises for the press at home in their daily routine.

Why you need a strong body

Being right in the middle human body, the press performs many functions. All internal organs rely on it, and if necessary, it becomes softer or harder, allowing the viscera to occupy a position convenient for their activities.

In addition, by performing a program of exercises for the press at home, a person becomes agile and stronger. This is due to the fact that the coordinated work of the upper and lower parts of the body depends on the strength of the body.

It is impossible not to note its role in organizing proper breathing. After all, it is the middle muscles of the press that are involved in the exhalation of the used air.

The structure of the press

To find effective exercises for the press at home, you need to roughly imagine its structure. Those 6-8 cubes that are located on the abdomen of athletes make up about half of the entire system.

The rectus abdominis muscles are divided into separate elements by aponeuroses of tendon tissue, due to which a peculiar pattern appears on the body.

These muscles are focused on flexion and arching of the spine in the frontal plane.

In addition, they act as a barrier between vital organs that are not covered by ribs.

The other part of the press is located on the sides. These are the lateral and transverse muscles. They allow a person to bend the body to the sides and maintain balance.

Many athletes do not devote enough time to training this part, since it is not particularly noticeable from the outside.

But it is worth noting that it plays an important role in mobile sports, allowing the body to quickly and carefully turn.

Do I need to pump the press

There are many theories about whether it is necessary to download the press or not. Depending on the type of activity and the goals pursued, the answer may be different.

So, strengthening exercises should be done by those involved in outdoor sports.

It is especially important to do them for those who are engaged in martial arts and sports dances, since without a strong body it is difficult to achieve well-coordinated movements of the upper and lower parts of the body.

But for those who are involved in gym, and seeks to gain muscle mass, best exercises on the press at home is their absence. This is due to the fact that when performing power lifts of the barbell and squats, the muscles of the abdominal cavity tense strongly enough to push for development.

In order to keep big weight, it is the rectus and oblique muscles of the body that work to the limit in order to maintain stability.

Additional training, according to professionals, in this case is not needed.

How to pump the press

In order to get the maximum benefit from training, so that they give the result you expect, you need to understand the purpose of training.

Someone strives for beauty and relief belly, someone needs to make it stronger for powerlifting and bodybuilding, and someone is engaged in martial arts and must be able to withstand strong blows into the body, each requires separate programs.

beautiful belly

These exercises for the press at home are suitable for men and women equally.

In this case, you need to concentrate on giving relief to the press. To do this, you need to combine approaches to increase the volume, and reduce the fat layer of the abdomen.

Training program

Twisting on the floor with a weighting agent. For this purpose, a dumbbell or a bottle of water is suitable, it must be held at the level of the chin. Having fixed and slightly bending your legs, you need to raise the body to a vertical position.
Hanging leg raises on the bar. If there is a joint at home that you can hang on, you need to do this and start raising your legs.
In a standing position, spread your legs shoulder-width apart, taking the weighting agent in one hand, begin to lean towards the loaded arm. Only the body should bend.

2nd day - rest

Side twists.
Raising the legs lying on the floor.
Bike. o Medicine ball crunches.

4th day - rest.

5th day - repeat of the 1st day.

Day 6.7 - rest.

These exercises for the press are suitable for girls at home. Their hallmarks is a combination of approaches that increase mass and relief.

Force

Professional powerlifters use systems that contain strength exercises for the upper and lower press at home.

Their goal is to increase the mass of the muscles supporting the body. This increases the maximum working weight of the athlete.

To increase the strength of the abdominal muscles, you can use the program described earlier with one change.

The second day should include classes with a weighting agent. The more weight will be in the hands, the more tissue will be damaged in training.

The repair mechanism makes the break points thicker and stronger.

Strength

When an athlete needs his body to be able to take powerful, accentuated blows without causing much harm to internal organs, a special training system is needed.

On the Internet, you can find dozens of videos with exercises for the press at home, aimed at people involved in martial arts.

Weight set. In order for the frame to be stronger, it is necessary that the muscles close all the cracks in the body.

The more protection, the better. Therefore, one week should be spent on heavy power approaches with weights. Thanks to this, the body will be able to build up the necessary tissues.

Strengthening. The next week can be filled with the same exercises, only without weight. If lifting weights with the stomach was the main thing to do 20 repetitions for 3 sets, then here you need to do 3 sets to failure.

This means that you need to perform the exercises before burning, and a little more. During this period, the amount of adipose tissue in the muscles decreases, increasing its density.

Compression. Not many people know that the press of the same boxers is only slightly stronger than that of fitness athletes. They are able to withstand strong blows because they have trained their subconscious to respond to blows. Their abs can shrink for half a second so much that they become like stone.

In order to train your nervous system for such work, the third week should be devoted to exercises for the press at home, with photos and videos of which can be found on the network.

Twisting on the floor, at the top of which your friend should strike you in the body.

After the body has risen 45 degrees from the floor, you need to try to squeeze the press, which will be hit. It is necessary to start with mild pushes, over time I increase the strength.

The same, but hanging on the crossbar.

Starting position standing, fall, push up, stand up and get 3 blows to the body.

The program is designed for 3 months, after which you can remove the week with weights. This is necessary so as not to reduce the agility of the body. Otherwise, the athlete will lose in dexterity and mobility.

Women adore relaxing by the sea - the sound of the waves calms and gives you the opportunity to take a break from pressing problems. But the desired vacation turns into a complete frustration when a slender woman passes by fit girl with an ideal pumped-up tummy - of course, the look at the same time involuntarily falls on his own, far from ideal.

The most important thing at such a moment is not to lose heart, but to pull yourself together and achieve the same result by the next rest. And for this, our tips and effective exercises for the press for women will help you.

The abdominal muscles are the hardest to train. This muscle group is most often left without proper attention.

The lifestyle dictates its own rules to us, and most often an active lifestyle is not included in them - as a result, the press is not in at its best and has a rounded shape.

The abdominal muscles require exhausting and regular training! They need to give Special attention in training.

The rectus abdominis muscle is responsible for the straight and lower tilt of the body.

It also functions as a corset for internal organs. The external oblique muscle of the abdomen is responsible for turning the body and flexes the spine during bending and turning.

For a beautiful and elastic abdomen, you need to perform a certain set of exercises, taking into account the characteristics of each muscle. The most difficult to train is the lower part of the press in women. This is due to the fact that a woman's body stores fat reserves for bearing a child in this particular area of \u200b\u200bthe abdomen.

A set of exercises for the press mainly involves the flexor muscles of the hip joint, while the abdominal muscles do not receive the proper load. At incorrect execution exercises, the abdominal muscles do not actually work, which as a result does not give you the desired result.

For maximum results, you need to bend in the body, for this you need to reach for the pelvis, and not for the knees.

In order for only the abdominal muscles to be involved during the exercise, it is necessary to reduce the amplitude of the exercise, it should be very small, and most importantly, the flexor muscles should not be involved.

The number of approaches must be done as much as possible. A burning sensation in the abdominal muscles will be a signal for you that you are doing the exercises correctly.

First you need to familiarize yourself with the theory. Surely few people know how to correctly perform a series of exercises in order to remove the stomach.

A person who monitors his health pays special attention to training his muscles. The female press deserves the most attention, but it is important to take into account the fact that the female body is not capable of pressing in the form of cubes and this is due to the fact that the fat layer on the abdomen is higher than necessary for this press.

This result (press cubes) is achieved by professional athletes before the competition, resorting to special diets and training, we emphasize that they take such drastic measures for a short period of time. With a strong desire, the girl can tighten the tummy and make it perfectly flat. The most important thing is to choose a set of exercises that are right for you. Otherwise, your efforts will not give the desired result.

To get the result in the form of a flat stomach, you should not torture yourself at all grueling workouts. The main task that you face is to get rid of belly fat.

It is important to remember that the desire to get rid of extra centimeters on the stomach can lead to unwanted changes in the shape of the breasts and menstrual irregularities. To avoid such problems, it must be remembered that the body fat should not be less than 18%, a decrease to 10% and below will lead to the problems described above. This is due to special physiological functions female body.

uprazhnenija dlja pressa dlja zhenshhin photo_25

Girls want to be slim, guys want to be big and strong. Whatever your goal, you probably want to build abs. And this is a great desire. However, there is a problem. You probably noticed (a) that there are a lot of thin people, but without cubes on their stomachs.

And here “experienced marketers” come to the rescue, hiding in the shadows or hovering overhead, looking for confused prey. Okay, this all sounds a bit dramatic, but look at the situation.

The problem is there is a ton of false advice on how to get six pack abs. for 30, 15 and even 10 days.

Some people say you just have to do special exercises on the press every day ... and they are wrong.
The second one says you just need to squat and deadlift for great abs...and they're wrong.
Still others argue that you need to give up certain foods ... and again by.
Fourth, it seems to be closer to the truth: you just need to have a low percentage of body fat ... but this is not true either.
Fifths insist - you need to take ... but they just lie.

In fact, to remove the stomach and pump up the press, you need to adhere to two rules which I will discuss below. Go!

How to pump up the press - 2 simple rules

Building abdominal muscles is easy. But any ab training program will be ineffective if you do not adhere to the following principles.

1. Burn belly fat

I thought I'd start with the obvious. The main reason you can't see your abs is too much belly fat (on the stomach). Get rid of excess body fat - and you will become closer to your goal or even achieve it at all. The question arises: how to properly burn fat?

Firstly, local burning fat is impossible. The myth of point fat burning is actively used by manufacturers of various simulators (belts for the press), publishers of magazines and authors of pseudoscientific sites. Allegedly, there are special exercises for the legs, for example, and the same exercises for the press, which will help you quickly achieve your goal.

I wish everything was that simple. However, science says otherwise. Studies have shown that exercising a specific muscle group results in increased levels of blood flow and lipolysis (turning fat cells into fuel for the body) in that area, but these effects are negligible.

Muscle training burns calories and can lead to muscle growth, which helps in fat loss. However, it does not directly reduce fat layer covering them.

Understand, fat burning is a process that takes place in the body as a whole.

If you maintain a calorie deficit (read how to do it right), your body reduces fat stores. Fat burning happens everywhere, but in some areas faster (more on this below).

The bottom line is that you can do hundreds of crunches every day, but you will not see cubes on your stomach until you have a certain percentage of fat in your body - 15% and below for men, 25% and below for women. The images below show everything clearly.

As you can see, the cubes begin to show through in the region of 15% and 25% in men and women, respectively. They are really clearly visible with a fat percentage of less than 10 in men and below 20 in the fair sex.

Above I mentioned that certain areas of the body lose fat faster than others. Unfortunately, deposits on the abdomen are incredibly "stubborn". And I'm not talking about a person, but about physiology.

There is a scientifically proven reason why fat cells in certain areas of the body are harder to burn than others. Such areas, including the abdomen, contain many more alpha receptors than beta, which slows down the mobilization of fat deposits. But there are specific methods to deal with this. You will learn about them in the following articles on Zozhno.

2. Pump up your abs

It is generally believed that people who do a lot of heavy multi-joint exercises(squats, deadlifts, army press etc.), do not need to train the press. I don't agree with this. To understand why, let's take a quick look at the structure of the abdominal muscles.

The main muscle associated with the cubes is the rectus abdominis ( rectus abdominis).

There are also several other major muscles that complete the look, including the obliques, transverses, and serratus anterior:

The importance of developing these muscles in addition to the beautiful rectus abdominis should not be underestimated. Look at this photo - like “pumped up” cubes and clearly lagging core muscles (body muscles).

It can't be called bad. physical form, but neither the taper of the waist, nor the serratus anterior, nor the transverse muscles are visible here.

Some people have the opposite problem: their rectus abdominis underdeveloped, and the rest of the abdomen is pumped. Here is an example:

This can happen if the obliques are overdeveloped, the rectus abdominis is lagging behind, and the transversus abdominis and/or serratus anterior are not present at all.

Now let's see what a well-rounded core looks like.

Sure, the model (Greg Plitt) has much better genetics than the two guys above, but he's not much drier here than the second one. He just has the perfect ratio of the rectus abdominis and other core muscles.

Actually, there are no more tips for pumping the press. Whether you are a guy or a girl, you need to have a low percentage of body fat and developed core muscles. The first task is achieved with the help of proper nutrition with a calorie deficit, and the second - with basic and isolation exercises.

The best exercises to pump up the press

I've seen a lot of people with poorly developed abs who could do hundreds of crunches and plank for an impressive amount of time.

The problem here is that the core muscles are just like any other muscle. They need progressive overload to grow. This calls for an emphasis on weight training and increased athletic performance over time.

One of the biggest mistakes in training the press, - failure to perform exercises with extra weight. As you will see below, I recommend doing at least a few sets of these exercises during your workout. However, before we simulate training, let's talk about individual exercises.

There is an incredible amount of exercises for the press and a lot of opinions about what is best and what is not. Luckily, you only need to pick a few to develop core muscles.

The exercises below are based on scientific research and my personal experience. There are many more options that you can do, but you are unlikely to need them.

Multi-joint exercises

The squat, deadlift, bench press, and military press are not ab exercises per se, but they strengthen the core. They are also extremely important for the growth of muscle mass and strength throughout the body. If you do not do them every week (or do not pay due attention), you will not see good progress.

Twisting in the crossover

The crossover crunch is one of my favorite exercises because it involves weight work and works the entire rectus abdominis.

You can also use crunches to work your obliques by doing a side rep after your normal rep. By lateral repetition, I mean touching the right elbow to the left knee and vice versa.

It turns out: regular rep, right elbow to left knee, regular rep, left elbow to right knee.

Raising the legs in an emphasis

The push up leg raise is one of the best exercises for developing the rectus abdominis, including the “lower abs” as well as the obliques. In the beginning, you can do the exercise with bent knees, but your goal is to work with straight legs. After a while, you can add weight by placing a dumbbell between your legs.

Hanging leg raise

The hanging leg raise is similar to the previous exercise, but it requires more effort from you to stabilize your body. Again, you can work with bent knees at first, but aim for straight legs. And hanging leg raises with a dumbbell will make you really sweat.

"Bike"

The bicycle exercise is a great addition to ab workouts, which works out the oblique and transverse muscles especially well.

press roller

I'm not a fan of various training devices, but gymnastic roller- this is a good thing for pumping the press.

Abs training rules

The rules for training the press are very simple.

1. Combine exercises with and without weights

A well-rounded abs requires a lot more muscle development than most people realize. Alternating exercises with and without extra weight is the most effective method do it.

2. Train Abs Frequently

How often can you download the press? The optimal frequency of training is the subject of endless debate, but as a rule, small muscle groups recover faster than large ones. Heavy exercises such as squats and deadlifts take longer to recover than isolation exercises such as dumbbell curls or dumbbell side raises.
I found that the press (as well as the calves, by the way) can be safely train 2-3 times a week in addition to basic training. This is the optimal frequency that will not lead to overtraining.
Of course, you should not train the press for three days in a row. Between classes should be 1-2 days of rest. Personally, my schedule is Monday, Wednesday and Friday at three basic training a week and Tuesday and Thursday if I train twice.

3. Progress in exercises

As with training any other muscle group, your goal in training "packs" is to gradually progress and improve. Add pounds with dumbbells (extra weight) and increase the number of repetitions with

How to build an abs workout

So, you know the basic rules, now let's see how best to build abs training. It's simple - you need to do circuit training, which consists of three exercises performed one after the other. You will rest between circles and then repeat them.

Here's how circuit training should go:

Do 1 set of weighted exercises, such as crossover crunches, push-up leg raises, or hanging leg raises, for 10 to 15 reps. This means that if you can't do more than 10 reps, the weight is too heavy. But if you can do more than 15, it's time to throw on another 2 kg.
Do any exercise immediately own weight to failure.
Without rest, do one more bodyweight exercise to failure.
Rest between circles - 2-3 minutes.

For example, here is my ab workout routine:

1 set of crossover crunches, 10-12 reps
1 set of leg raises in support, to failure;
1 set of exercise "bike", to failure.
rest 2-3 min.

I usually do these circuits between sets of exercises for large muscle groups to save time.
Eg:

1 deadlift approach;
1 circle on the press;
rest 60-90 sec;
1 deadlift approach;
1 circle on the press;
rest 60-90 sec.

Will sports nutrition help?

No natural substance is capable on its own, although you can see a lot of pseudoscientific theories about it on the Internet.

Sports nutrition manufacturers often talk about increasing fat oxidation, maintaining lean muscle mass, supporting thyroid function, triggering thermogenesis, changing hormone and neurotransmitter levels, reducing water retention, improving nutrient distribution, inhibiting fat storage enzymes, and increasing enzyme levels. causing fat burning.

In fact, these are all aspects of fat loss. But this type of marketing is nothing more than an attempt to blind you with terminology and scientific half-truths in the hope that you will simply buy into the benefits of the product.

If you take a sober look at what science has to say about this, you will see what can really help you. But it never makes up for bad eating habits and irregular workouts.

Conclusion

A lot of fitness gurus promise to give you 6 pack abs. But few people can fulfill this promise, because it is not as quick and easy as it seems.

There are no "secrets", "life hacks" or anything else. If you want amazing and sexy abs, you have to train properly and be patient. If you are willing to dedicate a few months, not days, to your goal, then you will succeed.

Now you know everything you need to finally get 6 pack on your belly, so get off the couch and run to the gym!

Sources

Stallknecht B, Dela F, Helge JW. Are blood flow and lipolysis in subcutaneous adipose tissue influenced by contractions in adjacent muscles in humans? Am J Physiol Endocrinol Metab. 2007 Feb;292(2):E394-9.
Kostek M. et al. Subcutaneous fat alterations resulting from an upper-body resistance training program. Med Sci Sports Exerc. 2007 Jul;39(7):1177-85.
Vispute SS et al. The effect of abdominal exercise on abdominal fat. J Strength Cond Res. 2011 Sep;25(9):2559-64.
Galitzky J, Lafontan M, Nordenström J, Arner P. Role of vascular alpha-2 adrenoceptors in regulating lipid mobilization from human adipose tissue. J Clin Invest. May 1993;91(5):1997-2003.
Anders M. New Study Puts the Crunch on Ineffective Ab Exercises. American Council on Exercise.
Bishop PA, Jones E, Woods AK. Recovery from training: a brief review: brief review. J Strength Cond Res. 2008 May;22(3):1015-24.

Developed abdominal muscles and slim stomach give the figure aesthetics and sexuality. Every man wants to be the owner of six cubes on his stomach, but this requires a lot of physical effort, as well as adherence to a diet. You need to know a few simple rules, under which any man can achieve good results.

How to download the press

First you need to figure out what “cubes” are and what function the abdominal muscles perform. They are involved in walking, turning and bending the body, and also support the stomach and liver. An underdeveloped press leads to the formation of fatty layers on the abdomen and back pain, because the abdominal muscle is important for the lumbar region.

"Cubes" are formed by two rectus muscles on the left and right sides, respectively. Each muscle is divided into four cubes, but only the top three are square. The lower ones have a shape close to triangular.

The abdominal muscle is one, there is no division into upper and lower. Depending on the exercises, the top or bottom of this muscle develops more strongly. In order for the press to develop fully, it is necessary to pump the upper, lower section and oblique abdominal muscles in one workout.

The abdominal muscles recover faster than the rest, so you can train them 3 times a week. A beginner should not “kill” his abs from the very first workouts, otherwise, in addition to the fact that you will experience pain, the muscles may not have time to recover by the next workout. It is best to limit yourself to three main exercises and perform each in three sets of fifteen repetitions.

Attention!

Equally important are diet and aerobic exercise - any exercise of low to moderate intensity, where oxygen acts to maintain energy.

Such workouts strengthen the cardiovascular system and are in better ways burning fat. Ignoring proper nutrition and aerobic exercises such as running or stationary bike, you will not be able to achieve a good result.

In this case, the press will train, but there will be no noticeable relief and harmony.

Basic exercises for the press at home

These exercises will help you pump up the press at home:

1. Twisting. One of the most famous and frequently used exercises, focused on the upper part of the muscle.

2. Reverse twists. By raising the legs, it is more difficult to perform. The lower part of the press is involved.

3. Oblique twists. Develop external and internal oblique abdominal muscles.

4. Side twists. Train lateral muscles press.

5. plank. Static exercise where there is no movement, to strengthen the abdominal muscles. The main thing here is to keep the body in the correct position as long as possible.

So, the simplest and most popular exercise for training the upper part of the press is twisting. You will need a soft exercise mat and any weight on your legs so as not to tear them off the floor. A sofa or a battery will be the best helpers in this matter. Hands should be crossed on the chest, but to complicate the exercise, you can remove them behind your head.

Execution: raise upper part torso, bending at the waist and trying to touch the elbows to the knees, and then slowly lower to the starting position. Three sets of twenty repetitions will be enough.

The following exercise is called jackknife. It focuses on the upper section, but also engages the lower press due to the simultaneous lifting of the legs.

Execution: lie on the floor and stretch your arms behind your head, keep your legs in a closed position. At the same time, bring your hands to your legs so that the body folds in half. Do two sets of ten reps.

Lower Press

Reverse crunches. The exercise is similar to the first, only you have to raise your legs. In the supine position, fix the torso with your hands, focusing on the floor or holding the sofa.

Fulfillment: raise the legs until the knees touch the chest, then lower the legs until the heels touch the floor. Three sets of fifteen repetitions is the best option.

develops well lower part well-known exercise scissors.

Fulfillment: lying on your back, put your hands along the body, raise your legs ten to fifteen centimeters. Do horizontal swings with your legs, the wider the better. Two sets of twenty repetitions or more.

The best exercise for the lower abdomen - hanging leg raise. For him, you will need the presence of a crossbar at home.

Fulfillment: while hanging, with a powerful movement, raise the legs bent at the knees, trying to reach them to the chest.

Hold this position for one or two seconds and lower your legs down. Do three sets of ten to twelve reps.

oblique muscles

Oblique twists. The best exercise for developing the internal and external oblique muscles of the abdomen. Lying on the floor, press your lower back to the floor, your knees should be bent, and your hands should be behind your head.

Execution: simultaneously raise the torso and the knee opposite to the elbow so that the right elbow touches the left knee. Do the same mirror with the left elbow and right knee. Do three sets of ten reps.

How to pump up fast

It will not be possible to completely achieve a beautiful relief press in one week, but the improvements will already be visible. First of all, muscle tone will increase, and the level will slightly decrease. subcutaneous fat.

But you should not expect cubes, as this is the result of many days of training and a strict diet.

With the right approach, strengthening the press and drawing the long-awaited cubes will begin in about 4-5 weeks of training.

A thin person with a fast metabolism will find it easier to achieve a drawing of the press, because he initially has little belly fat.

People with a slow metabolism should severely limit their calories and put more emphasis on aerobic activities, such as running or cycling. Accordingly, this type of people will spend more time achieving results.

How to remove the stomach

First of all, you need to give up alcoholic beverages, especially beer. Alcohol increases the level of hormones that are derived from cholesterol, and they in turn contribute to the formation of fat deposits in the abdomen;

Reduce calories. To lose weight, you need to burn more calories than you consume.

It is better to leave the consumption of carbohydrates in the first half of the day, and in the second, from about three o'clock, the best option there will be the use of protein foods and low-calorie vegetable salads.

Fiber contributes to weight loss, as its fibers fill the stomach and dampen the feeling of hunger. But starch, on the contrary, is better to exclude to the maximum. It is also better to limit the intake of sweets and fruits due to their sugar content;

Consume two liters of water per day. Without water, it is difficult for the body to cleanse itself, and if you have a slow metabolism, it will be more difficult to reduce fat;

Frequent aerobic and physical exercise. Exercise two to three times a week, including physical exercise and high intensity workloads.

How much can you pump up the press

A person with an average metabolism will be able to get a tangible result in a month if he exercises every day, taking into account proper nutrition. In this case, you should not do serious loads on the press, but pay more attention to aerobics. This will help to quickly drive excess fat from the abdomen, and the exercises will add definition to the abdominal muscles.

Be sure to warm up before training (warm-up will warm up the muscles and protect them from injury);

Follow the technique of performing exercises;

Exercise regularly;

Breathe correctly (do not hold your breath during the approach);

Focus on the abdominal muscle (keep it in constant tension).

This video demonstrates how to perform abdominal exercises at home:

The points discussed in the article will help to achieve the desired result for absolutely any man with any metabolism.

There are only three basic rules for building beautiful figure: regular quality training, proper nutrition and good rest.

Behind a short time your stomach will become smaller and more prominent, and the figure as a whole will look more aesthetic if you follow the above tips.

Source: http://site/effectmen.ru/sport/nakachat-press-doma-sposoby.html

The most effective abdominal exercises for men

In order to see a beautiful embossed press on your stomach, you do not need to do several hours of twisting and hanging leg raises every day. For a chic relief press, only two factors are important:

The level of subcutaneous fat should be no more than 12%. 10% is ideal.
The thickness of the abdominal muscles.

As you have noticed, the first place still remains a low percentage of subcutaneous fat, and not the size of the abdominal muscles.

Historically, it is large stock fat accumulates precisely in the abdomen, which is why if you have a lot of fat, then you will not be able to see those treasured “cubes”, even if you constantly perform the most effective exercises for the press and they are very well developed. It's about nutrition and keeping your muscles "dry".

What exercises are most effective for the press

If you want to develop a beautiful and embossed press, you should also not forget about the oblique (abdominal) abdominal muscles, which are worked out by adding twisting to the sides in your usual exercises (for example, lifting the torso or pelvis). But you should not do them in every exercise, because. too strongly developed abdominal muscles will increase the waist.

Since the most effective exercises for the press are lifting the torso from a prone position, the upper part of it will develop better and faster.

Therefore, one should not forget to work out the “lower press” too, although it is a little more difficult to develop this part, since hanging leg raises are not as easy as twisting due to the increased range of motion.

Hanging leg raises

One of the best exercises for pumping the relief press. During movement, the rectus and external oblique muscles of the abdomen, as well as the rectus femoris, are involved.

Hanging leg raises can be done both on the horizontal bar and on special equipped bars with a back and arm pads.

Read also: Exercises for a sore back at home

The easiest option is to do leg raises while lying on a bench, and with increasing fitness, move on to more complex types of exercise.

Execution technique

Take a position in the simulator, put your hands on the lining of the bars and fix them, lean your body against the back, straighten your back.
As you exhale, begin to quickly lift your legs up. If it is difficult for you to lift straightened legs, then bend them at the knees.
Lower your legs smoothly to the starting position, make the descent under control, do not make sudden movements.
To engage your obliques more, do diagonal crunches.

Twisting on the floor

Twisting can be done in different ways, now there are many special simulators for this, different benches, a Roman chair, etc. Despite the abundance of specialized benches for twisting, the most effective option considered twisting on the floor.

This exercise engages the rectus abdominis as well as many abdominal muscles. To complicate the execution, it is worth putting your legs bent at the knees on a bench, and your hands behind your head.

It will be very difficult for beginners to train on the floor, it is better for them to start with training on simulators and then move on to more complicated options.

Execution technique

Lie on the floor face up, bend your knees as much as possible, put your hands behind your head, and spread your elbows to the sides.
Straining the abdominal muscles, tear off shoulder girdle off the floor and lift as high as possible and close to the pelvis. From the top point, slowly lower yourself to the starting position.
Do not jerk while driving. Breathe in as you lower and breathe out as you rise.

Since there are so many variations of hanging crunches and leg raises, the movement technique will often differ. At the end of the article, you can find out the features of the technique for performing these exercises from video clips in which everything is explained very intelligibly.

False Beliefs About Abs

1.To develop a beautiful and embossed press, you need to train it every day.

The shape and appearance of the abdominal muscles were already given to you at birth, i.e. genetically. Therefore, even the most effective exercises for the press will only help you make them thicker, not more, i.e. you can't change their shape.

The abdominal muscles are essentially the same muscles as the biceps, chest, back, etc. So you need to train them absolutely the same (1, maximum 2 times a week), because the muscles also need to rest and recover, otherwise there will be no growth. muscle tissue will not be.

Attention!

Those whose press responds very well to physical activity, sometimes do not perform exercises for it at all, because. the abdominal muscles work as stabilizers when doing any heavy basic exercises.

The so-called "brute force" in the development of the press can lead to disproportion among professionals, because. visually the waist may appear wider.

2. The press requires a lot of repetitions.

Another incomprehensible nonsense from where. As we have said, the press is an ordinary muscle. Therefore, it will respond to a large number of repetitions of exercises in the same way as other muscles, namely, it will develop its endurance, and not muscle thickness.

3. To work out different parts of the press, different exercises are needed.

Any, not even the most effective exercise for the press includes it entirely. It's just that in different exercises the upper and lower parts are loaded to different degrees.

For example, reverse crunches or leg raises involve more of the lower part, while crunches from a prone position involve more of the upper part.

And, since the lower press is lagging behind for many, then when choosing exercises, lean more towards reverse twisting or hanging leg raises.

Features of the technique of performing twists on the floor

Hanging leg raise technique

I read your article a month ago and tried to follow your advice. I used to pump the press every day, but there were no results. Now I download it only 2 times a week, but the cubes are visible, which pleases.

For me, the best exercises are reverse lifts, I perform them both on the floor and on the horizontal bar and on the uneven bars, the cubes are visible all year round unless I eat a lot of sweets.

The abdominal muscles or, simply put, the press is a great way to emphasize the sophistication of the figure, for both women and men. Most beginners tend to pump up the press as quickly as possible, and then brag to friends of both sexes: “look at my abs! See how many cubes!

They quickly acquire literature on this topic such as: “beautiful abs in 7 days for 10 minutes a day” or “how to build abs in a week”, and then ... Rupture of the abdominal muscles, impaired posture, impaired intestinal motility are just some of the negative consequences of such workouts. In fact, building abdominal muscle mass is a whole science. If you don't believe me, ask any professional bodybuilder! Let's talk about how to build up abdominal muscles, which in appearance are almost as good as the muscles of a professional and without harm to health.

Common Mistakes

Any beginner, when pumping the press, makes many mistakes that subsequently affect health. It often happens that the press is not pumped as we would like, and the body malfunctions, as most do? They quit training, believing: “let me not have beautiful press, but I will normally go to the toilet, my stomach and back will stop hurting. You can avoid the above problems by simply not making these mistakes.

The most common mistake is made after the first workout. The next morning after the first session, the abdominal muscles are quite sore. Many stop working on the press, thinking that this will always be the case. In fact, a muscle that has not worked for a long time is freed from excess lactic acid. In bodybuilding slang, this process is called "strengthening" and is completed after 1-2 workouts.

Many people think that if they need to pump the press, then they need to give a load only to the press. This approach is fundamentally wrong. Working only on the press leads to: posture disorders (scoliosis, kyphosis, lordosis); excessive load on the cardiovascular system; disharmony appearance. We will talk about which muscles to alternate pumping the press with below.

Often, a beginner, at the very first workout, begins to perform the most difficult exercises, hoping to achieve the desired result as soon as possible. Such haste, in more than 50% of cases, leads to a rupture of the abdominal muscles. Such an injury heals for more than 1.5 months.

Violations of the last repetition rule. Among professional bodybuilders, there is an unspoken rule of the last repetition: "you need to end the set on the repetition when every fiber of the muscle is felt." This is not pain, but a feeling when the muscle, as it were, burns. Fewer repetitions reduce the effectiveness of the workout, and more can injure the muscle. The load is considered optimal when this sensation occurs during the 6-8th repetition.

Before a serious load, it is necessary to carry out the so-called warm-up complex. An unheated muscle is easily injured.

TO sports nutrition need to get used to. If a beginner, before starting a workout, uses as much energy as a more experienced one, he may not calculate the strength and injure the muscle.

In no case, you can not interrupt the approach or change the rhythm of repetitions. Consequences: violation of blood circulation in muscle fibers, decrease in efficiency, increase the likelihood of rupture of muscle fibers.

Try not to make the above mistakes, because they, like the military charter, are written with the "blood" of professional athletes.

Preparing for ab workouts

To begin with, you must cleanse the body and prepare the muscles for training: a fruit and vegetable diet should be combined with high-calorie food boiled fish, baked or boiled meat, try to eat bread to a minimum. Cottage cheese, exclusively homemade with a high percentage of fat content.

Everyday jogs, be sure to combine with a shower and massage. Thus, you will prepare the muscle mass for uniform pumping. Massage relaxes the muscles, stimulates blood circulation, promotes the entry of oxygen into the blood and cleansing of toxins, because accelerated blood circulation causes the micropores of cells to get rid of impurities, and the movements of the massage therapist correct muscle defects.

If you have a solid excess weight, then the first 2 weeks, the run should not last more than 5 minutes, otherwise, a heart muscle rupture may occur. The potential of each organism is individual, so proceed from your own feelings.

The body should be prepared only in a natural way: the weight should return to normal (fluctuation is allowed - 1-3 kg, within the normal range); you, without much difficulty, should run for 40 minutes. In no case, at the preparatory stage, you should not use (electronic belts for pumping up the abdominal muscles) - this is fraught with physiological complications, especially for women, and for men who have discomfort in the prostate area - it is also not recommended to resort to this method of quick pumping muscles.

If you feel great after 3 weeks of running, you can add a few more simple exercises which can be easily done at home; for example: spin the wheel, try push-ups or squats.

And now, after a month of preparation - to the coach.

Press training program

The first thing a coach explains to any beginner is sports terminology weightlifters.

Repetition - a cycle of performing a specific exercise.

Approach - the number of exercises done in a row. Between sets, a rest of 4-7 minutes is required. It's slow walking gym or room.

It is better to give preference to classes in the gym.

You are under the constant supervision of a coach. In case of his absence, he will always tell you, point out the error, help you understand the terminology of the complex - training programs, a more experienced colleague.

In the gym there are simulators, without which some exercises cannot be performed.

Cheerful rhythmic music and the appropriate atmosphere increase the effectiveness of the workout.

According to the intended purpose, the complex for pumping the muscles of the press is divided into: for bodybuilders, for weightlifters (snatch and push), for powerlifters ( deadlift, one-time lifting maximum weight) and just for people who want to have a pumped-up press. Let's consider the last option in more detail.

A set of exercises for the abdominal muscles

(upper and lower), oblique muscles of the abdomen, columnar muscles of the back and muscles of the thigh

In bodybuilding competitions, the display of the abdominal muscles is professionally called "thigh press". Indeed, if the thigh muscles are not pumped or pumped improperly, it will be difficult to appreciate all the advantages of your press. The muscles of the press are divided into the muscles of the upper and lower press, it is better to pump them separately and on different days. Together with them, the antagonist muscles are pumped: the upper press is the latissimus dorsi; lower press - columnar muscles of the back; The anterior thigh muscles are the posterior thigh muscles. The oblique muscles of the abdomen can be combined with the latissimus dorsi or columnar muscles of the back. Every workout should start with warm-up complex exercises (warming up) - tilts (forward, backward, to the sides), squats - 15-20 minutes. 10-15 minutes before training - 150 ml of energy drink or a glass of sweet fruit juice; 20-30 minutes after training - 150 ml of 85% protein or 20 tablets of meat protein, or 200 g of lean (preferably beef) meat.

Monday. Upper press on the crossbar (raising and lowering the body) - 4 sets of 7-10 repetitions. Lower Press on the crossbar (raising and lowering the legs) - 3 sets of 6-8 repetitions. Columnar muscles of the back (legs hooked to Swedish wall, and the stomach is located on the goat - 4 sets of 8-10 repetitions. Muscles of the anterior thigh. Chair with roller (roller on the front of the ankle) - 3 sets of 8-10 reps. Muscles of the posterior thigh. Leg pull upper block, lying on a bench - 3 sets of 8-10 repetitions. Latissimus dorsi back. Traction of the lower block, sitting on the floor - 4 sets of 8-10 reps. Oblique abdominal muscles. On the crossbar, slightly raising the body and making rotational movements 30-45 degrees in different sides 2-4 sets of 6-10 repetitions, depending on how you feel (these muscles affect intestinal motility.

Tuesday. Upper press You can slightly increase the slope of the crossbar - 2 sets of the first 6-8 repetitions, the second 8-10 repetitions. Lower press. In position, hanging on the horizontal bar - 2 to 6-8. Pillar-shaped, you can pick up 5-7 kg of weight -2 by 5-8. Anterior thigh. Barbell leg press - 2-3 to 6-8. posterior thigh. On a bench with a roller, a roller on the back of the ankle - 2 to 7-10. The widest. Bench press, standing, back straight, legs slightly bent at the knees, torso tilt 40-45 degrees - 2 to 6-8. A small number of approaches is explained by the severity of the execution, due to the release of lactic acid from the muscle tissues.

Wednesday. Upper press. Increase the slope of the crossbar - 3 to 6-8. Columnar muscles. You can add weight - 4 by 8-10. Anterior thigh. Squat with a barbell, feet shoulder width apart, back straight 2 to 6-8. Oblique muscles - 3 to 6-8. Increase angle and slow down rotation speed