How to swing press correctly

Different abdominal muscle pumping methods are quite a lot. This is due to various tasks that are put in front of the training. Pursuing the goals of "drying" to the summer season, increasing the capacity of certain muscles, obtaining a clear relief or the "stone press" has to use various exercises. Nevertheless, a beautiful press that everyone wants to get, should not be an end in itself.

It is important to develop evenly all muscle groups of the abdominal press, otherwise injuries may occur with sudden loads. The same applies to neither paradoxically, muscles of the back. Weak spin at the pushed press is a bad idea. Where it is thin, there is a breaking, and when the muscles of the back are torn - it is doubly unpleasant. Let's deal with how to pump up the press, to later not painfully hurt.

The exercises listed in the article will start starting from scratch. In order to avoid injuries, you should move to the next number only having mastered the previous exercise. Exercises on the press should "dilute" by the bridge to strengthen the muscles of the back. Each exercise is performed in a slow or moderate pace, at least 1 seconds. Full cycle. Improve the quality of execution, not speed. If the muscles are clogged, then after classes, be sure to "bridge" to stretch them.

Climbing your breasts in a sitting position. Sit on the edge of benches, beds or tool, devaway so much so that the straightened legs are almost on the same line with the body and failed. In this exercise, you can use hands for retention of the balance. Hold the legs together and with exhale slowly tighten the knees to the chest. On the reverse movement, we exhale and straighten your legs. Follow the heels to move along the most direct trajectory, and this will ensure the correct form. For a training session, it is enough to do three right, at first an exercise is performed "to refusal", subsequently strive for 40 cycles in each occurrence. Upon reaching this result, go to the second number.

Rock legs in a lying position. Lie back on a flat rigid surface, best on the floor. Bend your knees at an angle of 90 degrees, lift the folded legs so that they do not touch the floor. This is our initial position. Without changing the corner of the bend in the knees, slowly attract them to themselves - in exhalation. At the same time, watch the loin remains on the floor, and the heels were vertically over the pelvis. On the breath we lower the legs only until the original position, the legs do not touch the floor! We repeat the cycle. In the process of strengthening the muscles, we gradually try to make more straightening legs. Directly during the execution of the corner in the knees is fixed. After reaching 20 repetitions in three starts with completely straight legs, you can move to number 3.

Climbing your breasts in Visa on the crossbar. Mechanics of this exercise are akin to the mechanics of the number 2, but the load on the abdominal press is much higher. In addition, at the expense of Visa in the arms, the abdominal press muscles are slightly stretched during operation, which prevents them from an immediate spasm during overload. Occupy the starting position. Hang on the crossbar and bend the legs at the knees at an angle of 90 degrees. Feet together, feet are drawn back. We begin the exercise, with exhale slowly raising your knees for the maximum height. Fix this position. With inhale, just as gradually return the legs to the original position. The corner in the knees during the exercise does not change. As the muscles are strengthened, gradually straighten your legs. We bring the number of repetitions to 20 in three minutes, go to number 4.

Put legs in Wiste on the crossbar or "corner". The likelihood is great because immediately go to the completely straight feet will not work, because This requires a powerful increase in strength and good stretching. If this is our case, then to achieve the desired effect, the cycle of the exercise is divided into 3 phases. The first two phases are performed on exhalation. The first is identical to the first phase in the room 3. The second is to straighten the legs into the horizontal position and the fixation of this position. The third phase is a gradual return of straight legs in a hanging position. The main work is performed on the third phase, and it is better that by time it occupied as much as the first two phases. Over time, you will do and raise completely straightened legs. Corner is executed "before failure."

When it is getting tired, you can move to pull-ups with the corner. This guarantees a lot of fresh impressions. Or go to asymmetric exercises as the next video.