Лягте на пол или на гимнастическую скамью, плотно squeeze the shoulder blades, pelvis and elbows. Raise your legs up and bend them at the knees. The legs must be parallel to the floor. Read alternate movements with your feet. Imagine that you are pedaling a makeshift bike.
Существует несколько вариантов скручиваний.The legs can be bent at the knees, firmly pressing the feet to the floor, and perform lifting the body with a complete separation of the shoulder blades. Another option involves the simultaneous raising of the legs and body, simulating folding in half. And for the simultaneous study of the upper and lower abdomen, hold the legs at an angle of 90about and lift the body by two counts to prevent the blades from pushing it off the floor. These are the classic and most effective exercises for the press for men and women.
Bottom dice always swing longer and harder.top. If you are looking for good exercises for the lower press, reverse twisting is best for men. They are best performed on the floor, but inexperienced athletes can practice on the bench. Lying on your back, you need to raise and lower bent knees. Prerequisite is the separation of the lower back. For greater efficiency, keep your feet in tension and do not let them touch the floor.
Unlike women, abdominal exercises formen should be carried out with additional weight, this is due to different physiology. Very useful exercise "woodcutter". Stand on your right knee, take a dumbbell or padded ball with both hands and lift 30-40 cm above your left shoulder. Slowly lower the arms to the right knee. Head and torso should strictly look forward, legs fixed. With the same weight you can make "evasion". To do this, sit on the floor, lock your legs in a bent position, feet very tightly pressed to the floor. Press the object to your chest and lean back slightly. Perform turns in different directions, while the abdominal muscles always keep in tension.
Специальные упражнения на мяче для пресса помогут you further strengthen the muscles of the chest. Lie on the fitobol, your back and shoulders should be well fixed. Take dumbbells and perform the usual summary and wiring hands.
A good firming exercise for the back muscles.Take an emphasis on lying on your elbows and strain your whole body, hold yourself in the starting position for about 30-40 seconds. Then relax and repeat. For oblique abdominal muscles, a similar exercise is useful - the “side board.”
Lie on your back, legs bent at the knees, feetlook straight. Hands need to stretch along the body, elbows tightly pressed to the floor. With the power of your abdominal muscles, tear off your buttocks, pelvis and back and stay at the point of greatest tension for a few seconds. Sit down on the floor, rest and repeat the exercise.
These exercises for the press for men can safelyinclude in the main workout. Adjust the number of repetitions on sensations, the main thing is to feel the tension in the muscles. To achieve the result, you should do at least 4 approaches for each type of exercise. And also do not forget about proper nutrition and aerobic exercise.
