A beautiful abdominal press is not only a thin waist with no fat deposits, but, above all, a muscular layer, cut by deep connecting walls. Look at the antique statues - their abdominal press is drawn with clear squares. However, this is not just a tribute to beauty, but also a sensible practical approach. The point is, any movement and exercise, one way or another, is associated with the abdominal muscles: it or initially depends on them or are supported or controlled by them.
The stronger these muscles, the more effective your exercise, and you, in turn, are more reliably protected from all sorts of injuries. Above all else, the relief muscles of the abdomen look spectacular and sexy.
You may not have ideal other parts of the body, but six clearly drawn squares already speak for themselves ... It's just not easy to acquire them. It would seem that everything is quite easy: "swing" the muscles of the abdominal press to exhaustion, and you will succeed. But, alas, this is not so: they want everything, but it turns out for a few. And it's not even in genetics (although, and in this too), but that there is no consensus in the methodology. Some "experts" recommend training it every day, others recommend more rest. Even in the issues of technique exercises, there are disagreements.
So what do you still need to do to have a 100% result to achieve the ideal abdominal muscles?
To do this, let's consider the most common issues in the development of abdominal muscles and approach the answers from the point of view of sports science, as well as from the standpoint of common sense.
Often you can meet recommendations of the following type: to "make" the cubes of the press you need to download it every day. In fact, the shape and outline of the rectus abdominis are given to you from birth. Physical exertion will help you make the straight muscle thicker, that's all. Therefore, it is necessary to train it, as well as other muscles, not more than once every two days. To grow, the muscles of the press also need rest! By the way, performing an unthinkable number of exercises, you develop muscle endurance, and not their strength, and even less stimulate growth.
In other words, endless twists will not help you acquire a relief abdominal press and will not remove fat from your stomach. Strength exercises simply do not "know how" to "burn" fat. Therefore, the press needs not only "pumping", but also aerobic load, diet (an important factor - nutrition: the state of the muscles of the press primarily depends on nutrition, and then from the exercises "for the firing" of fat, who knows, maybe under thick layer of fat, you have well-developed muscles of the press, only you learn about it only after you lose weight). By the way, many professionals rarely work out a press. The secret is that experienced masters have years of hard training for all muscle groups, and "busting" with working out of the press can lead to an "extension" of the waist, and this is not very desirable for aesthetic reasons.
There is an opinion that some exercises on the abdominal press are aimed at its upper part, others on the lower one, and thirdly on the oblique abdominal muscles. In fact, any exercise on the press "includes" the rectus abdominis entirely, from the bottom to the top. Moreover, the oblique muscles take part even in the flexions of the body. Another thing is that some exercises, like usual twists, slightly more burden the upper part of the abdominal press (there is no talk of complete isolation and no speech). But the lifting of the legs in the vise or reverse twisting place the emphasis on the very bottom of the straight muscle. The difference in the load is not so great, nevertheless, it makes sense to compose a complex for the press of two types of exercises. This will allow you to "process" the straight muscle, as they say, from both ends. And do not forget about working out "skew." For example, there is an excellent option: a set on the bottom of the press, set "up", set to "oblique".
As for the choice of exercise, there is no single recipe here . It is not necessary to "go in cycles" on exercises only on the floor. All exercises are good in their own way: work out the press "from different angles": experiment with various "functional" movements, such as diagonal bending of the body in the vise, throws of the medical ball, bending the trunk on the block or in the bend simulator. All these movements have different advantages, a wide amplitude, and therefore are extremely effective.
Everybody knows that exercises on the press play an important role in preventing lumbar injuries, but they themselves can injure it if they do not pay attention to the lower back . The fact is that it is the press and the lower back (the lower back) that create the "power center" of your body. Therefore, when working on the press, do not forget about the tandem - "press loin". Do not focus on training only the most effective muscles - the press, do not forget about your health: pumping the press at the expense of the lower back creates "physiological distortions", which lead to pain in the back.
For safety reasons, do not forget about the correct technique for doing exercises on the press, especially breathing: take a breath before the concentric repetition phase and then hold your breath. At the upper point of the movement, before the start of the eccentric (negative) repetition phase, you must exhale with a force, "pushing" inward the rectus abdominis muscle. Holding the breath in the positive phase, allows maximum strain on the abdominal press and relieve a significant part of the load from the lumbar spine. Those who are older or who have problems with pressure should breathe normally, without holding their breath.
So, what you need for competent press training: the right diet, aerobic training, intensity, frequency of training and proper selection of exercises.
Principles of abdominal training:
- Move smoothly and smoothly, without jerking.
- At the peak of the contraction, linger, then slowly relax the tension, but do not rest at the lowest point of the movement, it relaxes the muscles.
- Work the press "from different angles" as well as other muscles (for example, shoulders or chest).
- Keep the head in line with the spine, while maintaining its natural position.
- The optimal amplitude of movements in most exercises is 30-45 degrees.
- Strive to increase the intensity, not the number of repetitions (maximally contract the muscles at the top of the voltage).
- When working out the "oblique" abdominal muscles in the exercises on the floor, curl not the elbows, but the shoulders and chest.
- Do not forget to stretch the press and the lower back before and after training, otherwise there will be no result.
- Train the press 2-4 times a week, taking away for a vacation NOT LESS than 1 day.
- You can pay attention to the abdominal press for a few minutes at the beginning of strength training for other muscle groups to prepare it for further work, but it is better to give the main load to it at the end of the workout.
- If the press is "behind", then he can devote a separate day for training or train it at the beginning of the power complex for the "upper" muscle groups.
- Strength training will help you to work out the muscles of the press, if you want to "grab" it, then you also need diet and aerobics.
- Do the exercise until the muscles fail to work, and after failure still try to do 5-8 times.
Tips for beginners.
- Before training it is advisable not to eat for two hours, after also 2 hours to drink one water.
- Begin training the press slowly and smoothly, gradually increasing the load.
- Do as many repetitions as you can. If necessary, rest, then start over.
- Start with 10 reps in one set and perform 2-3 sets. Rest between sets from 30 seconds to 1 minute.
- When you will easily perform the exercise in at least 15 repetitions, you can move on to more complex programs.
- When you shake the press, you can not stop with pain, you need to continue through the pain until the muscle is not reduced. If you properly shake the press, then after the training you should have a pain of at least an hour.
- The load is increased by 5 repetitions, not more.
Before you start swinging the press, change your diet !
Girls, remember, there are no ugly women, they are lazy!