Beauty

This set of exercises for the press consists of only 4 exercises: two basic (the first two) and 2 additional (but no less important). Only regular performance of all the exercises of the complex will allow you to count on a serious result.

Exercise #1. Hanging leg raises on the bar

Hanging leg raises are considered the best exercise for developing abdominal muscles. How effective this exercise is, it is considered so difficult to perform, therefore, beginners are recommended to perform a lightweight version of this exercise: hanging knee raises.

Detailed technique and nuances of hanging leg raises on the crossbar can be found here.

Exercise number 2. Twisting

Despite the seeming simplicity of this exercise, most people who train in gyms do it incorrectly and risk their health. So what is their mistake?

When performing twists, the bulk of people strongly tear their backs off the bench (or floor) and try to reach their knees with their heads. With such an exercise, the main load falls on the lower back and hip flexors, and the press works purely as a synergist in a static mode. In addition, when the back is taken off the bench, the abdominal muscles are tense, and the lumbar muscles, on the contrary, are relaxed, therefore, the entire load during flexion falls on the spine. And aggravated by the fact that many perform twisting in a sharp «explosive manner.» As a result, over time, painful symptoms appear in the lower back, and you, in addition to a good press, risk earning an injury to the lumbar spine.

In fact, all crunch variations are excellent and effective exercises for the press, but they only become so if they are performed correctly. For more information on the correct technique, please follow these links:

Twisting

Twisting on the floor

Twisting on a Roman chair

Twisting on a bench with an inclination down

Twisting on the upper block

Reverse crunches

Oblique twists

Exercise number 3. Side bridge

This exercise accentuates the load on the oblique muscles of the abdomen, but the rectus muscle also works.

Exercise technique:

1. Starting position: lying on your side, legs extended, one hand (the one below) rests with your forearm on the floor (strictly on the line of the shoulder), and the other rests on your side.

2. Straining the muscles of the abdomen and back, tear off the pelvis from the floor, smoothly bringing the torso in line with the legs. Depending on your level of fitness, stay in this position for 15-45 seconds, and then repeat the exercise on the other side.

3. Perform 10-20 repetitions for each side.

It is important:

To keep the body in line with the legs, together with the muscles of the abdomen and back, tighten the gluteal muscles.

Exercise No. 4. Position planks

Exercise technique:

1. Take a supine position with support on the forearms and socks. Feet together or shoulder width apart. This is the starting position.

2. Raise your right hand forward and slightly to the right (as in the figure), hold this position for 2-3 seconds, then return to the starting position and repeat the exercise for the other hand. This will be one repetition.

3. Perform 8-15 repetitions.

It is important:

In the initial position, the forearms should be perpendicular to the shoulders, and the elbows should be strictly under the projection of the shoulder joints.

Do not lower your hips and do not raise your back — the body should be in a straight line at all times.

Author: Alexander Kuznetsov

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