Many people visiting gym do this effective exercise, it is very useful. But to achieve really amazing results, it is necessary to know how to increase weight, at a press lying, it is how often necessary to do it and how not to make mistakes when building the program of trainings. It will save the person both from injuries, and from such effect as "lack of progress", so, will make an occupation really useful.
How to increase operating weight in a press lying?
Experts recommend to begin with the analysis of own mistakes. Professional coaches say that most of visitors of gyms most often violate the following rules:
- Neglect warm-up. Remember that before beginning the main training of a muscle it is necessary to warm. Having spent only 10-15 minutes for warm-up it is possible to achieve more considerable results, than without it.
- Imitation experienced athletes. It is a widespread mistake of beginners, they try not to lag behind already from the first trainings those people who do this exercise long ago and take too big weight, and it is necessary to begin occupations gradually, otherwise the effect will be only negative.
- The wrong technology of performance exercise, also not only does not promote achievement of result, but also can lead to injuries.
How quickly to increase weight in a press lying - technology of performance of exercise
It is simple to seize the correct technology of performance of exercise. It is necessary to observe all recommendations of the trainer only carefully. So, the signature stamp of a bar needs to be clasped densely with palms, at the same time make sure that it is really convenient to you to keep hands in such situation, otherwise it is possible to get injured a brush or a wrist. The head and buttocks have to be densely pressed to a bench, and a foot to a floor. Do not assume that when performing a press of a heel came off a support. It is necessary to pull in a chin a little. The breast should be stuck out slightly, the back at the same time will a little cave in.
After you reached the correct position, try to execute the movement, avoiding breakthroughs. Many people make a mistake, beginning to carry out a press not up to the end. Low-quality performance of exercise and also violation of the equipment often are the reason of lack of result. Check yourself, find mistakes, it will help how to increase bar weight in a press lying through some time, and to avoid injuries. If it is impossible to make it independently, it is possible to ask the trainer to look at performance of exercise and to point to defects.
How to increase weight in a press lying - the program of trainings
First, include in trainings of exercise on development of muscles of legs and a back. It is necessary to do squats including with a bar (8-10 approaches till 10-12 of repetitions) and also to carry out the Romanian draft (2-4 approaches on 3-5 repetitions). Often poor development of muscles of legs and a back does not allow to increase weight at a press.
Further, we build trainings as follows:
- Day 1 – warm-up (5-10 minutes), squats (1-2 approaches till 15-20 of repetitions), Cuban a press dumbbells costing (1-2 approaches till 10-12 of repetitions), a bar press (3 approaches on 12 repetitions), thirst of the top block for a breast (3 approaches till 12-15 of repetitions), an extension of the main muscles.
- Day 2 and 3 – rest.
- Day 4 - warm-up (5-10 minutes), squats with a bar (2 approaches till 8-10 repetitions), the Romanian draft (3 approaches on 15 times), an extension of the main muscles.
- Day 5 and 6 – rest.
- Day 7 repeats the program of the first day.
Carrying out these exercises regularly, in a month you will be able already to notice that the weight of a bar became for you habitual and it can be increased by 10-15%, such increase is allowed.
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