It is interesting that very few people from men are informed how it is correct to swing a press to receive a fine relief and treasured cubes. And the point is not that some lack persistence in this case or someone already despaired to achieve the desirable. Business is here that there is no plan of trainings, and, above all – very few people find forces and desire to follow it, understanding that you should not wait for instant results.
How it is correct to men to swing a press in the gym?
The most effective twisting on the Roman chair is considered. Thanks to it it is possible to show the top and average cubes of a press and also to perfect shapes of a stomach. So, in this case we adhere to the following technology of performance consisting of five stages:
- We sit down on the Roman chair. Basin has to be completely located on sitting, and it means that buttocks should not support edge. We cross hands on breasts, legs direct, we rest shins against rollers.
- Further we take a breath and we lower a torso a little lower than the level of hips.
- Then twisting follows forward so that shoulders and the head rose by 40 degrees from a horizontal. In case you experience difficulties with performance of this training exercise on weight, the torso perpendicular to a floor is recommended to arrange.
- We exhale. We make a pause for one second. We strain stomach muscles stronger, we fall to a starting position. All this should be done at moderately slow speed.
Raising of legs is considered as not less effective in hanging. Of course, this exhausting exercise, but, perhaps, one of the most powerful in respect of increase in the lower cubes:
- To grasp a crossbeam. Having hung, we do not concern a floor. Breath. We take away legs back and we raise them higher.
- We hold legs straightened. We raise hips above a belt. We strain a press and we keep in such situation about 2 seconds. Smoothly we lower legs.
How correctly to the beginner to begin to swing a press?
Do not forget that the training always should be begun with exercise for the lower press, further – for oblique muscles of a stomach, and in the last turn – for the top press. Do not begin the occupations with excessive loadings. Always begins with small, step by step increasing the number of approaches and times.
So, for the lower press we lay down on a back, hands along a body, we bend legs in knees. One-two-three also we raise legs, trying not to unbend them. We wait for couple of seconds and we come back to a starting position. 3-4 approaches on 10 times.
We swing oblique muscles by means of the following exercise: a starting position, as well as in the previous paragraph. Breath. We raise the bent legs by 90 degrees, without unbending them. Exhalation. We lower legs on the right side of a floor. We come back to a starting position. We make the same only for the left side. 3-4 approaches on 10 times.
Top press: a starting position, as in the previous point. We lay down on a floor, hands along a trunk, legs are slightly bent. We raise hands together with the case and we last up, without tearing off a waist from a belt. We count up to 5 and we come back to a starting position. Also 3-4 approaches on 10 times.
How it is correct to swing a press that the stomach left?
For this purpose we do the above exercises, but, without forgetting about some rules:
- we define the identity in calories: once a week we lower the level of the calories consumed by you every day, is 150 lower than your norm;
- we hold a cardiotraining in 12 hours of 5 times a week prior to a training and after it;
- its duration will be half an hour;
- it is not recommended to carry out "carbohydrate starvation";
- if you not the beginner, it is not necessary to apply lightweight and a large number of repetitions to disposal of a stomach;
- if to you it is possible for coffee, then prior to trainings drink one cup of this drink capable to accelerate metabolism;
- adhere to the constant schedule of meal.
"