- The main set of exercises
- A set of exercises on simulators
- Additional training
- How to increase the effectiveness of training ">
Additional equipment
- Contraindications to classes
The lower, lateral, upper press conditionally call the corresponding parts of the muscles of the abdomen. It is the upper press that experiences the most stresses in everyday life, therefore, it is easier and easier to pump it than the lower or side.
Content
- 1 The main set of exercises
- 1.1 Twisting the body with turns
- 1.2 leg raises
- 1.3 Penknife
- 1.4 Leg Turns
- 2 A set of exercises on simulators
- 2.1 Twisting on the block
- 2.2 Climbing on the bench
- 2.3 Twisting on the simulator
- 3 Additional training
- 4 How to increase the effectiveness of training "> 5 Additional equipment
- 6 Contraindications to classes
The main set of exercises
According to experts, it is possible to become the owner of a good press with cubes at home, doing it on a regular basis, choosing and performing the training correctly. There are many exercises to help you achieve your goal, but focus better on key ones. They should become the basis of all training that can be done outside the walls of the gym.
Twisting the body with turns
Effectively uses the upper press, involves the following procedure:
Starting position
Lie on your back, bend your knees, clasp your hands behind your head. Legs can remain on the floor, be at an angle of 90 degrees on a hill (bench), be involved in training.
Performance
Slowly lift the housing first to the left and then to the right. The main task is to make the elbow touch the opposite knee.
Technics
The loin should remain motionless and firmly pressed to the floor, lifting and turning should be carried out exclusively due to movements of the upper back. You need to rise with an exhale through the mouth, and lower with an inhalation through the nose.
Beginners are recommended to start doing from 8 to 10 twists in 3 sets. When the exercise is fully mastered, the number of repetitions is increased to 50.
Leg raises
Starting position
It is performed lying on the floor with arms extended along the body, palms of which are directed downwards, or on a bench when the hands are holding it in the head area. Regardless, the legs remain straight.
Performance
When exhaling, raise your legs at a right angle, lower to the original position, inhaling.
Technics
The correct execution of this exercise involves smooth movements, the absence of any jerks. The pelvis must be completely off the floor when lifting. It is permissible to bend the legs slightly.
Penknife
Starting position
“String” - the body, together with arms extended behind the head, form one line.
Performance
Raise your legs at the same time as the body on the exhale, fixing the rise for a second at the highest point, and then gradually return to the initial position.
Technics
Close attention requires coordination. In order for the muscles of the press to be worked out to the maximum, it is necessary to hold the legs with hands at a small distance from the floor surface, and not lower them to the end.
Leg turns
Starting position
Accepted on the mat.
Performance
Legs, without bending, lift up, and then lower first straight, and then left and right.
Technics
You can get the maximum return only if you hold your legs at a distance of 15-20 centimeters from the floor.
A distinctive feature of the training is that it works out not only the upper press cubes, but also the lower ones .
A set of exercises on simulators
Unlike the previous one, it requires the use of simulators. Great for those who visit the gym, serves as an additional load for the muscles of the upper press.
Twisting on the block
Stand with your back to the simulator. Grasp the handle with your hands, kneeling down. You can hold the rope handle both behind your head and in front of your chest. The higher the hands are, the higher the load on the press. When the desired position is accepted, make an inclination forward, while twisting the case.
Bench Rises
Sitting on the highest point of the incline bench, lock your legs, and then lean back. The housing must be parallel to the floor. Lift the housing up, and then lower it to its original position.
Hands have different positions. They can be crossed on the chest, folded behind the back, brought behind the head into a "castle". The main thing is that at the bottom point the body is parallel to the floor, at the top - the stomach almost touches the hips.
Twisting on the simulator
Sit on the simulator, fix the position of the legs, grasp the handle. The technique consists in tilting towards the knees while twisting the body, and then returning to its original position.
Resistance will depend on the simulator. On some it is carried out by lifting weights, and on others - due to the pressure of the chest on the stop. The main advantage of this exercise is that it pumps up the upper press, the front dentate and oblique muscles.
Additional training
The presented basic exercises help to achieve a sufficiently high result, of course, in the case when they are performed not only regularly, but also correctly. You can limit yourself only to them, but you should not ignore the additional load, which will be useful enough for those who want to achieve the maximum effect.
Alternative exercises:
- Simple lifting of the upper body.
Performed on a rug. Legs are bent at right angles at the knees. Lift the casing so that the upper press is as tense as possible, and pull your arms forward as far as possible. When the body is raised to the maximum, linger at the extreme point, gradually increasing the “pause” to ten seconds.
- Two options for the previous exercise:
- with arms crossed on the chest;
- with hands clasped behind the head;
- Slopes.
They suggest the use of any object, for example, a bench on which you can bend. The technique of the exercise involves a delay in the middle of the bend. The bigger it is, the better.
How to increase the effectiveness of training "> Additional equipment
You can do exercises for pumping up the upper press without any sports equipment. However, it is better to have some equipment that allows you to expand the capabilities of the athlete during training. This applies primarily to the bench, which is needed to perform many exercises.
It is more comfortable and much safer to use a rug for classes. Continuing to recommend pancakes from the bar. They will be needed when the exercises begin to be given easily so that they can be used as weighting agents.
Contraindications to classes
Not everyone can start training on pumping up the press. There are a number of medical contraindications that should be found out in advance. You can not start training with hypertension, problems with the vascular system. Difficulties may be experienced by people suffering from lumbar lordosis, thoracic osteochondrosis. If you take into account factors that do not allow you to start classes, approach the training comprehensively, then the result will not be long in coming.
