Before telling something about importance of correctly picked up program of trainings, it is necessary to explain to beginners what in general represents a press lying.
Imagine that you lie at the bottom of a box, and its cover – very heavy thingummy which needs to be shifted to get out of a box. You extend hands forward and without exhaling, and on the contrary, having gathered a full breast of air, push very much. As a result, the waist will come off a floor, but shoulders and hips will remain motionless. It is also exercise a press lying.
Technology of performance
Training of a press lying has to, as well as it is necessary at any new undertaking, to start with the equipment. So, we lay down on a horizontal bench, we clasp a bar with hands, at the same time, we do not break a brush, and we leave thumbs above. Elbows are bent, and between hands distance in 60 cm. A look – upward, hands it is perpendicular to a body. It is the top point of a bar.
Further we remove a bar from the holder and we lower in the lower point – slightly lower on a thorax, than top. From here we begin rise (a look upward!) in the top starting point.
Quantity
The program of trainings a press lying it is designed for athletes of the average and highest level of preparation. The most favorable frequency of occupations – 2 times a week, with a break between trainings not less than two days. After 5-6 weeks of occupations, it is necessary to make full week of a break.
Before a training without fail it is necessary to warm muscles, otherwise, injuries and stretchings will quickly deprive of you enthusiasm of beginners.
During the first training we carry out on three approaches with twelve repetitions. Between repetitions we carry out an extension – we delay pectoral muscles by means of exercises easy dumbbells.
On the second occupation we make "knight's move": the weight of a bar is increased by 2.5 kg, and we reduce the number of repetitions to 11.
Each occupation we increase operating weight in a press lying on 2.5 kg, reducing one number of repetitions. So we reach two repetitions, at the same time, we add load of a breast stains with dumbbells and exercises on exercise machines.
After we had 2 repetitions, allow muscles to have a rest and we carry out two occupations with lightweight. Only then we do one press, but the very best heavy.
Diligence
Press lying - it is the program on force which observance demands not so much physical data, how many patience and diligence. Many professional bodybuilders can brag of the achievements in development of a relief, however most of them are weak in a press lying. The reason is banal – to master really big weight, it can be necessary from 5 to 10 years of diligent classes in carefully picked up program. And who will find this careful program? Only the trainer the expert who watches not the first day your occupations can pick up the most effective program of occupations, taking into account your weak and strengths.
Injuries
Press lying it is considered though simple exercise, but very traumatic. The reason is that in final amplitudes very strong tension in muscles is reached, from here and injuries at a press lying – shoulders, elbows, brushes suffer.
It is possible to avoid it for all 100%, having studied thoroughly technology of performance of exercises and also having understood anatomy. You should represent all that, what are you doing, at the muscular level.
Additional trainings
Additional classes can help with achievement of progress, for example, if you have a weak successful fellow, you hang on a horizontal bar before each training.
As in a press lying, you are not engaged in a lower body, it is very much recommended, in order to avoid problems in the future, to pay to the lower extremities attention, at least in the form of squats.
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