For effective inflating of muscles of the prelum abdominale various technical devices and professional exercise machines of various design are used. Use of such technical means allows to work all groups of muscles of the stomach, evenly dosing and distributing loading.
It is required to you
- - gymnastic bench;
- - Roman chair;
- - block for the top draft;
- - gymnastic horizontal bar (horizontal bar).
Instruction
1. Use the special gymnastic bench supplied with the emphasis for legs for study of muscles of the prelum abdominale. Receive the prone position on the bench, having got the foot of legs for the emphasis. Stuff up hands for the head. Begin to lift the case, bringing it to the greatest possible situation. Make 8-10 repetitions. After the minute pause repeat exercise, having executed 4-5 approaches to the apparatus.
2. Alter exercise. Lay down on the bench. Let legs will be free. Hands undertake handles in the front part of the bench. Begin to raise the straightened legs, bringing them to the vertical position. Slowly lower legs, feeling as stomach muscles strain. This exercise, as well as previous, it is possible to carry out also on the inclined bench.
3. Pump up the press on the so-called Roman chair. This adaptation is specially intended for study of muscles of the stomach. It has the convenient seat and the support for legs. The majority of exercises which can be carried out on the Roman chair are similar to described above. Advantage of this apparatus is the opportunity to study side departments of the prelum abdominale. For this purpose raising of the case or legs carry out, being located on one side.
4. Use the block which is usually used to performance of the top draft for inflating of the press. Undertake handles of the device and kneel. Holding handles, tighten them to knees, being bent at the same time in the back. Muscles of the press will begin to strain strongly, and burdening will seek to return you to the home position. Pick up burdening weight so that to execute about 8-10 repetitions to full fatigue.
5. Perform exercise on the press with use of the gymnastic horizontal bar or horizontal bar. Receive the provision of the hang. Bending legs, tighten knees to the stomach, and then lower down. Make the maximum number of repetitions. In process of fitness complicate exercise, slightly turning knees at leg raise to the right and to the left. The horizontal bar – the simplest and available technical device for study of the prelum abdominale.