Operating principle
To strengthen the press, you need to deal with the maximum load. If the next day you do not have a little muscle ache, then you have not worked enough. These exercises make the muscles work at three different angles. As an aggravation in this case will serve as the weight of the body.
Muscular mechanics
The press forms straight, external and internal oblique muscles, and also transverse. Straight muscles that go from the pubic bone to the lower ribs, bend the body forward and help it rotate. They are attached to external oblique muscles, which run diagonally from the lower ribs to the pelvic bones. The inner oblique go diagonally upward from the pelvis to the lower ribs. The deep horizontal transverse abdominal muscle contracts when the rest are straining, but it is almost impossible to work out in isolation. It supports internal organs and participates in exhalation.
Tips for the coach
When performing the exercises, imagine that at each repetition the pelvic bones and ribs approach and move away from each other. On exhalation, press muscles contract, and on inspiration - release. To get rid of excess fat on your stomach, watch your diet and intensively engage in cardio exercises. You will increase the load if you hold a dumbbell weighing 2 kg in front of your chest, or between your legs. You can also increase the angle of the bench. To use the muscles as much as possible, we should adhere to all our recommendations for the implementation of this set of thirds.
Equipment
To perform these exercises, you will need a gymnastic bench with an adjustable angle, and a fitness ball that are available in most gyms.
1. Twisting. Exercise strengthens all the muscles of the press. Set the bench at an angle of 30 degrees. Lie down on her head down. Straighten your hands over your chest. Place one palm on top of the other. Move the shoulder blades and lower them from the shoulders. Strain the press so that the waist is pressed against the bench. Strengthen the muscles of the press lift the head, shoulders and shoulder blades. Twist the body forward, pulling the ribs to the pelvic bones. Do not bend your hands. Slowly return to the starting position. Repeat twisting for 2.5 minutes.
2. Raising the pelvis. Exercise strengthens all the muscles of the press. Lie down on the tilt-mounted head up. Hold the palm rest with the palm rest. Connect the legs and lift them at an angle of approximately 45 degrees. Knees slightly bent. Strain the press so that the waist is pressed against the bench. Strengthen the muscles of the press, lift your legs straight up, tearing your buttocks 6-10 cm from the bench. Slowly return to the starting position. Do 14 repetitions.
3. Side twists on the fitness ball. Exercise strengthens all the muscles of the press. Lie back on the fitness ball. Knees are bent. The feet stand flat on the floor a little wider than the shoulders. Shoulders, back and buttocks lie on the ball. Place your right hand behind your head, and lean against the floor on the left. Raise the body so that only the lower back and buttocks come in contact with the ball. At the same time raise the bent left leg, unfold the body and stretch the right shoulder to the left knee. Slowly return to the starting position. Perform 25 repetitions first with one, then the other.
We do it right
It is necessary to lie on the ball so that the shoulders and shoulder blades lie on its upper point. Then you can perform movement with the maximum amplitude.