5 effective exercises for the press
Each of us, one way or another, is trying to achieveIdeal forms. But often, no matter how hard you try, there are still problem areas that are difficult to put in order. For many women, such a problem is the so-called "bottom press".
By the way, the very term itself is in factWrong - it's one rectus abdominis that covers our entire stomach and connects to the pelvis. Nevertheless, women (and men) are constantly looking for exercises that will help get rid of this terrible enemy.
We offer to your attention a selection of unique exercises from well-known fitness trainers that are aimed at Strengthening of abdominal muscles. Guaranteed: by doing them, you will bring your "bottom press" to perfection.
Each exercise is worth the specifiedNumber of times, without forgetting to do a short 45-60-second interval between them. It is not necessary to repeat them daily, it is enough to allocate them 3-4 days a week. Another option: choose the most optimal exercises and add them to your normal strength training. Begin to improve now!
How to pump a press
- 90 degrees is your angle!
Lie down on the mat face up, bend your knees and feetAt an angle of 90 degrees. Stretch out your hands and touch your palms to the top of your thighs. Take a deep breath. On exhalation, strain your abdominal muscles as tight as possible, pressing your back firmly to the floor, touching your feet with the palms (note: your legs should not move). Linger on 1 account, and then relax. Do three sets of 10 repetitions in a row.
If you want to complicate the exercise, tear off the headAnd shoulders from the floor every time you press your hands to your hips. On the exhalation, lower the upper part of the body. That the most interesting, thoughts in the course of doing exercises are also very important: imagine that you are pulling the abdominal muscles from the upper press to the navel, as if you are trying to pull yourself very tight jeans.
- Resistance - progress of movement.
Lie on your back, tear your head and shoulders off the floor,Curled over your chest, and look at your feet. Palms locked in the lock, rest on the hip of the right leg, which is bent at the knee. While the left leg is raised at a small angle parallel to the floor. Most importantly: your hands should give maximum resistance to your leg. Execute three sets of 10 repetitions in a row.
For fans of "more difficult": Keep both legs straight, pressing against the upper part of the thigh, while doing the movement from the exercise "scissors". During exercise, imagine that you have to press your leg to the back with a press. While concentrating on the resistance, which is not only your hands, but also the press.
- Write letters.
At first glance it looks rather simpleExercise, but believe me, it will cause excess fat deposits to go away before our eyes. For this, sit on the floor, knees bent, feet on the ground. Bend back to raise the upper body on elbows (the back should remain raised), palms down. Raise your legs at an angle of 90 degrees (your knees should touch), your socks are stretched out. Slowly lower your legs (both hips must remain on the ground). Keeping your legs at right angles, lower them, then lift them up to the right, as if you are writing the English letter "u". Repeat the exercise 20 times, each time alternating sides.
Those who are not enough can fulfill the taskIt is more difficult to try to straighten the legs as far as possible (or even completely). About thoughts: try to focus on the breath that promotes proper tension Muscles of the press.
- Lift yourself up!
This exercise is also not one of those that is not so easy to accomplish as it seems. While the muscles are straining well not only the stomach, but also others.
how to do it: Sit on the rug, legs stretched, hands on the side of the hips. Strain the press and lean on your hands, while gently begin to lift the body a few centimeters above the surface. A little bend your knees, keeping your heels on the ground. Inhale - press as much as possible pressed to the back, exhale - fully stretch your legs and try to pull the hips beyond the shoulder line. Stay in this position for 1 account. Further bend your legs in your knees and bring your hips back to their original position, gently sinking to the floor. Perform three sets of 10 repetitions. Focus on the fact that you have to raise your hips with the power of your press, your arms and legs serve only to support.
- Double punch.
Such an effective two-in-one exercise will double your chances of fighting for Ideal press. To perform it, lie on your back, hands onTo the sides. Pull both legs up to the ceiling, crossing the right leg of the left (classical exercise "scissors"), the socks are stretched. At this time, maximally strain the muscles of the press. Inhale - drop your legs 45 degrees, exhale - lift them over your head as if you are striving with socks where the wall meets the ceiling behind you.
Raise your hips, resting your hands on the floor forSupport. A small pause - and slowly lower your back, moving your legs back to their original position. This is all considered one repetition. For a good effect, you need to do three sets of 10 such exercises. If suddenly you find it too complicated, you can simplify the task by doing the exercises separately, not complex.
Now it is easy to achieve ideal parameters even in"Hard-to-reach" places that do not give rest to all who play sports. Start fighting your worst enemy today! And remember the regularity and systematic. Do not forget to share these effective exercises with everyone who also wants to get the perfect press.