[Fitness]: training press (with pictures)

 Hello everybody.

A cool press is one of the main goals of visitors to gyms. Guys shake the bitties, girls are priests, and the abdominal muscles are rocking everything :)

And even if you do not have a goal to purchase convex cubes, you still need to train a press. The muscles forming it refer to the cortical muscles (from the English  core - the center), as well as the muscles of the lower back and  glutes.

So why rock the press? If  shortly - strong kor stabilizes the body during many exercises  (push-ups, for example) and protects the lower back from injuries. Of course, the lower back should be strengthened, but everything in order.

Today we analyze the training for the press. With all the variety of exercises and shells, in fact, you can  identify 3 main types that are already growing in variations depending  on the athlete's imagination:

lifts of legs (dynamics and statics)

ups of the upper torso (twisting)

static retention (bars)

Leg Rises

A powerful exercise, very heavily loads the rectus abdominis and the anterior surface of the thigh. With the help of complex variants it is possible to pump the very 6 cubes and turn into a turtle-ninja.

Lifts can be performed on the floor (simply), in an abutment on the uneven bars or in the vise on the crossbar (difficult). The more straight legs - the heavier you will have. To the hips do not refuse before the press, you can slightly bend them in the knees.

Unfortunately, in the gym today was a bizarre sell-out for Monday, so photos of the legs lifting in the vise from the archive :) 

 Also popular are static options - all known "corner" (difficult) and "boat" (simple). 

 Torso elevations

On the floor, on the bench and under the bench in the standing position. Almost always at performance of this type the bottom part of a body is fixed, the upper part moves. 

 Twisting round your back, tightly clamp your abdominal muscles and try to reach your elbows to your knees. There must be a feeling that you are trying to roll in a roll, starting with the head)
Planck

And there are a lot of options: on the forearms, on the hands, lateral, on one leg, on one hand, dynamic ("rock-climber"). 

 In general, the fewer points of support - the more difficult. When performing the bar, you should tighten the abdomen to the ribs,  but at the same time make sure that the natural bends of the spine  remain.
About the quantity

Here the same rules work as for other parts of the body. Here's what figures you need to navigate:

to build muscle mass ("cubes"), use heavy exercises in which your failure occurs after 10-12 repetitions
for weight loss, a flat stomach and just keeping the press in  tone, you should take the exercises easier, doing 25-35 repetitions in  the approach
The bar must be carried out by all - and losing weight, and typing. Start with 30 seconds, each time increasing the time by 10-15 seconds. It is better to stand less, but in the right position, than, bent in the lower back, squeeze out the "put" seconds

The general rule is for the muscles: less, but heavier; for the plane: bigger and lighter. This applies to the number of repetitions and approaches.

It is good to train the press together with the muscles of the waist and thighs, i.e. whole of the root together. Read about this in the next issues of my physical culture newspaper :))