For many men the most important purpose of trainings – at all not rolled bicepses and a breast, and delightful cubes of a press which so admire girls. Experts developed a large number of exercises for an abdominal press which can be practiced both in the hall, and in house conditions. We will consider those from them which will be suitable for trainings in almost any conditions. Such program of exercises on a press is calculated on performance at least 2-3 times a week.
Classical exercise for the top press: twisting
This exercise is included into all possible complexes. Simple and effective, it allows to work all belly muscle and its especially top department.
Starting position: lay down on a back, bend legs in knees, rest feet against a floor. Hands behind the head. Tear off shovels from a floor, watching that the chin did not rest against a breast: between them there has to be a distance not less your fist. Execute 3 approaches on 25 times.
Classical exercise for the lower press: return twisting
The return twisting, as well as direct, allows to pump over a press very easily. These two exercises are very popular – the first for the universality, and the second – for load of the lower part of a press.
Starting position: lying on a floor, get hands for the head, legs are bent. Tighten legs to a breast, having slightly torn off from a buttock floor. Return to a starting position. You watch that the back has to be ideally direct, and shovels – not to come off a floor. Execute 3 approaches on 20 repetitions.
Exercise for all press: twisting on heels
This exercise is quite effective for all departments of an abdominal press at once that allows to study it in a complex. Starting position: lay down on a floor, put hands on a nape, take away elbows back. Legs rest on heels, pull socks up. Tear off shovels from a floor, watching that elbows did not come down, and the chin did not lay down on a breast. Work with a press, but not a neck and not force of breakthrough. Execute 3 approaches on 20 repetitions.
Exercise for the lower press: twisting with direct legs
The lower press – a zone which to work quite difficult, and exercises which for it are really effective, not and much. It is one of them.
Starting position: lay down on a back, raise direct legs and you hold them perpendicular to a body. Put hands on a nape, elbows in the parties. Tear off from a shovel floor. You do not cramp at the same time elbows and do not touch by a breast chin. Execute 3 approaches on 20 repetitions.
The best stomach exercise for men: bicycle
This exercise involves a large number of muscles and gives very strong loading which allows to train as fast as possible a body. It cannot be passed at all.
Starting position: lay down on a back, hands behind the head, elbows are taken away back. Tighten the left knee to a breast, at the same time giving to it the right elbow. Beginning to take away them from each other, tighten the right knee to a breast and reach for it the left elbow. Legs imitate torsion of pedals, and hands help. Execute 3 approaches on 20 movements for each leg.
Static stomach exercise for men: level
The majority of exercises assumes a number of repetitions, however is also such which are calculated on the longest deduction of one position.
Starting position: accept an emphasis lying, lean on elbows and toes. The back, a nape, buttocks, legs – all body makes themselves a straight line. Keep in it situation not less than a minute. Gradually increase time.
This set of exercises for a press for men will take not enough time, but will bring excellent results. That muscles were visible, pass to a proteinaceous diet and reduce the use of fats and carbohydrates.
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