Rules for performing exercises on the press. The advantages of the pumped press. A complex of effective press exercises without sports equipment and in the gym

To achieve an ideal press, you should regularly perform a set of exercises. Options for execution are proposed in the material.

Content

Each person dreams of a beautiful tinned body. A sports figure helps lead an active lifestyle, and radiates health. In the summer, the embossed pumped press is especially attracted to attention. In order to become the owner of a toned abdomen, it is necessary to adhere to proper nutrition and perform a set of exercises qualitatively.

You can effectively pump the press both at home and with the help of special simulators. In the presence of motivation, independent training can be more effective than classes with a coach in the gym. To achieve the desired result, several important rules must be observed.

Rules for performing exercises for press

Before proceeding with the exercises on the press, it is necessary to perform a warm -up, warming the muscles of the whole body. This will avoid stretching and injuries.
Most favorable time for trainingthat allows you to burn the maximum amount of accumulated fat is the first half of the day.
Between meals and the start of training It should pass at least an hour. After completed exercises, it is undesirable to eat within two hours.

The most important importance in performing exercises is the quality, not quantity. With excessive effort, you subject the body overwork, which significantly reduces the effectiveness of training.
Adhere to training schedule. The optimal amount of pressing the press per week is 3-4 times. Do not overload the body with daily training.
Proper nutrition is an integral condition for achieving the desired result. Focus on protein foods. Reduce the amount of sweet, fatty and flour dishes in the diet.
Very important follow the implementation technique. Proper pumping of the press muscles is accompanied by a sensation of burning and combustion within permissible limits.
During the exercise, the abdominal muscles should be in stress.
For high -quality exercises, it is important to adhere to proper breathing. At the time of the main load, an breath is taken, exhaling when returning to the starting position.
At the initial stage of training, the number of approaches performed increases gradually.

In the presence of chronic diseases A doctor’s consultation is needed. In case of temporary ailments of training, you should postpone.
Exercises for women and men They are built according to one principle, but due to physiological characteristics, they should lead to a different final result. For a woman, it is very important to observe the norm of fat balance, which is responsible for reproductive activity and the process of exchange in the body.
Reducing the duration of training And the number of repetitions will make your training useless. Therefore, overpower your own weakness and work on the result.

The advantages of the pumped press

Pumped up In addition to aesthetic pleasure, the press performs several useful functions:

The elasticity of the abdomen contributes to the proper position of posture. The developed spine and pumped up the body hold the body in the correct vertical position.
Press pumping positively affects the life of internal organs. Thanks to the proper breathing and high -quality exercises, the body is saturated with oxygen.
Press exercises help get rid of excess calories and reduce the feeling of hunger.

Strong press facilitates women in the process of childbirth. But the exercises should be performed without fanaticism.
The pressing of the press forms a beautiful waist and helps to get rid of the "beer" abdomen.

A complex of effective press exercises without sports equipment

Exercise with twisting elements.

It is necessary to accommodate on the floor in a horizontal lying position. The back touches the floor. The legs are bent at the knees - the distance between the heels and the buttocks is not less than the length of the foot. We cross the hands behind the head or in a lightweight version we stretch along the body. The abdominal muscles are in tension.
We tear off half the upper part of the case from the floor and twist. Part of the body below the lower back remains motionless.
The work is performed at a measured pace. The tension should be felt in the abdomen. The zone of the neck should not be loaded.
At the initial stage, it is enough to make 10 repetitions. The oblique muscles work most.

Exercise Planck.

We move to the horizontal position face down. We pull the body parallel to the floor with support on socks and elbows. The distance between the feet is at the shoulder level.
It is necessary to stay in this position for 30 seconds. With each subsequent step, add 10 seconds to the previous result.
You can complicate this exercise with the help of alternately lift the legs up.
The position of the bar involves such muscle groups as the lower back, press, legs, chest, hips.

Exercise lateral bar.

The exercise is performed on the side with support on the side parts of the feet and on one of the elbows. The second hand is extended along the body. When supporting on the left elbow, the right leg is placed in front of the left.
The abdominal muscles must be strained and fixed for 30 seconds.
The load can be complicated by lifting and lowering the lower part of the case.
The side bar has an effect on the deltoid and oblique abdominal muscles. And also train the muscles of the hips and buttocks.

Exercise bicycle.

We occupy a horizontal position on the floor with an emphasis on the back. Elocated legs must be lifted at an angle of 30 degrees with respect to the surface. Cross the upper limbs behind the head or stretch parallel to the body.
The head and shoulders must be lifted at the angles of 45 degrees to the support.
The lower extremities alternately describe the air circles, imitating a bicycle ride. We are engaged for 30 seconds, if there is strength, we extend to 1 min.
This technique is considered the most effective for the muscles of the press. The muscles of the hips and backs are also training.

Fold exercise.

We stretch out along the floor facing the ceiling. Straight hands touch the floor and extended along the body. Right legs are shifted together.
To perform the fold, you need to raise your arms and legs at a corner of 90 degrees for contact with each other. After the limb, they return to its original position.
When performing the exercise, the arms and legs should be as straight as possible. The abdominal muscles must be kept in tension.
The fold is performed 7-10 times. Exercise pumps up oblique and rectus abdominal muscles.

Exercise side bar with twisting.

First you need to lie on the floor on the right side. Next, the body body is recalculated and placed at an angle of 45 degrees to the floor.
The right hand and the lateral parts of the feet serve as the reference points. The left foot is in front of the right. The left hand is raised up.
Next, the left hand stretches under the case and the posture is twisted after it, while the feet remain motionless.
Such a bar is performed for 30 seconds. Next, it is necessary to change the position with an emphasis on the left hand.
Exercise trains deltoid and oblique muscles. It leads to tension the chest and hips.

Exercise Plank with pulling the knees.

We take the initial position of the bar face down. The emphasis of the body on the elongated straight arms and fingers of the feet.
The legs must be pulled to each other. Next, we bend the right leg in the knee and pull it forward towards the head.
We return it to its original position and do the same with the left foot. When bending the legs, the back is in a rounded state.
At the initial stage, it is enough to perform 5 flexions with each foot. In the future, we increase the amount to 10.
Such a variety of the bar involves all the muscles of the press, pumps triceps and chest muscles.

Effective combination of twisting and bar.

For the starting position, you need to lie down on the floor face down. Hands are bent at the elbows upward. With a support on the elbows, we tear off the chest from the floor.
Next, we raise the whole body and try to turn it inside, giving your back a rounded shape. Then we take the starting position.
At the first approach, it is necessary to perform five twists, in the future, increase the amount to 10.
When performing the exercise, all the muscles of the press, deltoid muscles, part of the thigh and chest are involved.

Effective pumping of the press in the gym

Exercise with elements of twisting on an inclined plane.

It is necessary to place the body under the head of your head down. Legs below the knee at an angle of 90 degrees play the role of a latch. Hands are bent at the elbows and thrown behind the head.
The shoulder case is twisted with an angle of 45 degrees with respect to the bench. The lower back remains motionless. Try to linger in this position for a couple of seconds and return to the starting position.

Exercise with elements of reverse twisting on an inclined plane.

You need to lie down on a bench up. Hands are thrown behind the head and fixed with palms behind the bench. With their help, the main load will be performed.
The legs are stretched along the bench. To increase the load in the future, they can be bent in the knees.
The essence of the exercise is to raise the legs with the pelvis up. In this position, stop and sink into the starting position.

Exercise with the rise of the lower extremities on the hang.

Pumping is performed using a horizontal bar or crossbar. First you need to hang on the horizontal bar with placing hands on shoulder width.

At the initial stage, it is necessary to simultaneously bend two legs in the knees and try to pull them to the chest.
In the future, this exercise can be performed with elongated legs, lifting them at an angle of 90 degrees.
The most effective is the lift of the legs at an angle of 180 degrees with the twisting of the pelvis.
In each option, it is necessary to smoothly return to its original position.

In addition to all the muscles of the press, this exercise involves the muscles of the back, arms and legs.

Exercise with the rise of the lower extremities and the support on the elbows.

For the starting position, it is necessary to place the elbows on the armrests of the simulator and grab the holders with brushes.
Two legs simultaneously break away from the floor and bend in the knees. When the legs returned to the starting position, it is important not to touch the flooring of the floor.
At the initial stage, it is enough to perform 7-10 times.

Exercise press on the video.

Muscle pumping is carried out using a gymnastic video. For the starting position, it is necessary to become on all fours on a non -slip surface. Instead of the floor, hands rest on the wheel, clasping his holders with his palms. The wheel is placed under the shoulder housing.
We begin to roll the video forward, straightening the body in a horizontal position. As soon as the chest approaches the floor as much as possible, but at the same time it concerns it, we return to the starting position.
For the first time, it is enough to perform 8-10 repetitions. In the future, we make several approaches.
When performing this exercise, the rectus abdominal muscles are pumped, and the muscles of the hands, back and shoulder housing are also involved.

Exercise with lifting legs on a bench.

For the starting position, you need to sit on the edge of the bench across. Next, we throw our hands behind the back and take the position of reclining with the elbows. The legs are bent at the knees and stand on the floor.
We tear off the bent legs from the floor and at the same time reaches the case with the support of the hands. The knees are in contact with the chest, linger for a couple of seconds and return to their original position.
It is necessary to perform 10 lifts.
The main load falls on the rectus muscles of the press and the hip part.

Exercise with the bending of the case on the block simulator.

The starting position is kneeling with a vertical location of the case. With your hands it is necessary to grab the handle of the rope on the block frame. Hands are tightly bent at the elbows, the hands are thrown behind the head. The muscles of the press are tense.

We begin to twist the upper body approaching the floor. Gradually we return to the starting position. The hips remain in real estate.