Desire to have a flat, elastic stomach is equally characteristic both of men, and of women. Not everyone can brag of this part of the body, and all who at least once tried to swing a press, perfectly know what titanic efforts are demanded by this occupation. What exercises you should not neglect and as it is better to be engaged on a press bench, it will be stated below.
What represents this exercise machine
The press bench is also called a board. It is an apparatus which can be met absolutely in all gyms.
There are several types of this design:
- the direct bench with adjustment of a tilt angle, is the most often found option, allows to increase or reduce a board inclination, thus strengthening or weakening load of a belly wall;
- curved bench. This shell has the curved back, it is necessary in addition to load press muscles;
- the Roman — this board with a small seat and capture for legs provides lack of a support for a back.
It is important! If the board is got for home trainings of the unprepared person, it is recommended to give preference to simpler and universal option — a direct bench.
Set of exercises on an inclined press bench
So, to pump up abdominal muscles, it is necessary to understand what exercises are responsible for study of each of them, it is for this purpose offered to get acquainted with the standard set of exercises on a press which is carried out on a bench.
Raising of a trunk
The training is carried out on an inclined board and assumes full raising of the case, the corner for performance of exercise is chosen individually, proceeding from the purposes and readiness of the athlete.
It is necessary to be located on a shell lying on a back so that legs were recorded in special capture, hands are got for the head.
Whether you know? The opinion on an opportunity to pump up separately "top" and "lower" press is wrong. It is a uniform integral muscle which works and is loaded completely and at the same time.
On an exhalation the head, then shoulders and shovels comes off a bench at first, the case reaches 90 degrees concerning position of legs, the delay in the top point for 2–3 seconds is made then on an exhalation the trunk returns to initial situation.
The movement is made due to efforts of a press, but not muscles of a neck and legs. To repeat 3 approaches on 25 times. In this case the main loading is the share of the top part of a direct muscle of a stomach.
Twisting with turn of the case
This type of loading is still known as "кранч", from English "to be twisted". To swing a press by means of this exercise, it is possible to use both an inclined bench, and any other horizontal surface.
During the training only the trunk top comes off a surface: the head, shoulders, shovels, and a waist and a basin remain pressed and motionless.
Kranch can be straight lines and with turn of a trunk. The first influence directly a direct abdominal muscle, rotary — oblique muscles of this area.
Important! During breakthrough it is impossible to clamp hands behind the head in the lock up and to pull them forward the head as it can lead to an overload of cervical department of a backbone.
To execute rotary twisting, it is necessary to lay down a back on a board, to record feet, to stuff up hands for the head. Then on an exhalation to tear off body top from a surface and an elbow of one of hands to stretch to an opposite knee, on an exhalation to return to an initial position.
Turns can be made as serially, changing the parties, and on full approach for each of the parties. Exercise is done in 3 approaches on 20 repetitions to each knee.
Bicycle
This type of loading is familiar to much since the childhood, from school physical education classes. Exercise "bicycle" very effectively works out the lower department of a direct abdominal muscle.
Examine various exercises for press muscles: on bars, with dumbbells, static.
For performance it is necessary to lay down on a bench on the contrary so that hands it was possible to hold fixers of legs, then to raise legs by 90 degrees concerning a surface and, bending and unbending knees, to make the circular motions imitating torsion of pedals of the bicycle.
It is recommended to do 3 approaches till 25-30 of repetitions.
Raising of legs
It is the simplified version of "bicycle", in it also active part is taken by the lower part of a press.
Having accepted the initial position described in the previous exercise it is necessary to exhale, straining a press, to raise legs to a right angle with a trunk, to be late in this situation for 3 seconds then on a breath to lower legs down, without relaxing them until the end of approach.
Pay attention to sets of exercises to a press: for women, in particular, after the delivery, for men.
The number of repetitions 3 on 25 times.
Rules of performance of exercises
Work on belly muscles — one of the most difficult tasks in bodybuilding, not the number of raising of the case or twisting, but quality and the ideal equipment are important here.
Whether you know? The quantity desired for many "cubes" on the press is specific feature of an individual person and depends on anatomy of a direct muscle. Usually them happens on 3 or on 4 from each party.
That know precisely as it is correct to be engaged for the best efficiency, it is enough to conform to the simple rules:
- classes have to be given regularly, at least 3–4 times a week with an obligatory break for restoration;
- obligatory warming up of muscles before a training. If exercises are included in the general program, it is necessary to carry out them right at the end;
- to lose weight in a stomach, besides exercises by a press, aerobic loading and observance of an accurate diet without excess of standard daily rate of calories is obligatory;
- rest between approaches has to last no more than 20 seconds.
Exercises on a press bench: video
Typical mistakes of beginners
It is known that who is not mistaken, that does not try to obtain success. However, when it comes to fizicheky loading, this regularity will do more harm, than advantage.
Learn what exercises for weight loss the most effective.
Before beginning to swing a press, it is important to study carefully the equipment and also the most widespread mistakes in performance of exercises:
- breath delay in operating time. It cannot be done categorically because the lack of oxygen not only reduces efficiency of a training, but also harms a brain and nervous system;
- waist separation from a surface or too strong bending of a trunk. This action is fraught with excessive loading of coxofemoral joints;
- overload. This mistake is very often made by beginners together with violation of the equipment. It is not necessary to exceed the number of the recommended repetitions till the moment until loading it becomes notable easy. The intensity of a training has to increase in process of growth of endurance;
- training on a full stomach. It is very important to remember that it is possible to swing a press not earlier than in 1 hour after easy having a snack and in 3 hours after full meal, otherwise nausea and vomitings not to avoid.
So, features of application of a bench for a training of a press and the main exercises which can be carried out on it were considered above. This information allows to understand how it is correct to use this shell that loading went for the future and brought desirable result.