The press bench is intended for the rating of the certain group of muscles under different corners. Thus the maximum quantity of the involved fibers is reached. For good result the experts recommend to give classes not more often than 3 times a week. At the same time all exercises have to be performed correctly and with the maximum return.
Instruction
1. Be engaged on the bench with the maximum load to strengthen the press. After the training, next day, muscles have to hurt slightly. It will demonstrate that exercises did you good. Thus, there is the regeneration of muscle fibers. As burdening of performance of exercises in this case serves the body weight of the body.
2. At occupations on the press bench represent that at each repetition of the edge and haunch bones are removed and approach to each other. On the breath of the muscle release, and on the exhalation – reduce. So you will achieve the maximum result.
3. If additional loading at the press rating is necessary for you, use the dumbbell weighing 2 kg. Arrange it before the breast on the hands bent in elbows. Or increase loading by means of change of the tilt angle of the bench.
4. Perform exercise – twisting, using the press bench. For this purpose establish it at an angle 30 degrees. Receive the home position – lying, the head down. Straighten hands over the breast. One palm arrange over another. Lower shoulders. You watch that the waist was densely pressed to the bench. Gradually raise the head, shoulders and shovels by effort of muscles of the press. Accurately twist the case forward. At present tighten edges to haunch bones. Slowly return to the home position. Repeat exercise within 2-3 minutes.
5. Perform exercise on strengthening of all muscles of the press. The bench arrange under bending of 30 degrees. Receive the home position – lying, the head up. Connect legs and lift at an angle 40-45 degrees. You watch that the waist was densely pressed to the bench. Strain the press. Slowly raise buttocks by 5-10 cm from the bench by effort of muscles. Legs have to be located exactly up at present. Accurately return to the home position. Repeat exercise of 8-10 times.