The most effective exercises on a press for men

Ideal press — a dream of each man. The main tool for cubes are physical activities. Let's consider what exercises on belly muscles the most effective, and we learn technology of their correct performance.

Anatomy

Well to pump over a press, it is necessary to know a minimum about its anatomic building. Only this way it is possible to create for himself the correct plan of physical loading allowing to see for a short time result of the efforts.

Let's consider the main muscles which so we wish to pump up:

1. Direct muscle. It is the vertical muscle which is beginning under edges and coming to an end with a pubic bone. Its main objective is to connect the top part of the building to lower. In this part of a stomach desired cubes lie. They appear thanks to the sinew passing vertically exactly in the middle of a muscle. As a result of it we see clear split into cubes.
2. External oblique muscles. These muscles fasten on eight lower edges symmetrically. They allow a backbone to be bent and make twisting.
3. Oblique muscles. Beginning from pelvic bones and finishing external slanting, adjoining to a direct muscle internal slanting are symmetrized. They make turns of a trunk. Cross (horizontal) muscles support abdominal organs.

The best exercises on a press

Let's tell about a simple set of exercises allowing to create a strong press for a month of trainings. We will conditionally divide them into types, depending on those muscles which we wish to pump over.

Important! The organism quickly enough gets used to physical activity. If trainings of steel for you lungs, then the scheme of pumping it is necessary to change. It is possible thanks to increase in number of repetitions, approaches or when using weighting compounds (dumbbells, pancakes).

For the lower part

If you do exercises on the lower part of a press, then the hanging-down stomach to you is not terrible any more.

Raising of legs in hanging

Do not do exercise with equal legs as during such performance not the press, and legs works:

1. It is carried out on a crossbeam.
2. Legs rise to a trunk, overcoming a parallel with a floor. They can be bent slightly.
3. It is necessary to raise knees only a press.

Important! Be not shaken during a raising of legs.

Raising of legs on bars

If you have no horizontal bar, then bars or the special exercise machine quite will approach:

1. Be reluctant hands on bars.
2. Tighten legs to a breast. At this performance the basin has to stretch up.

Raising of legs lying on a floor

It is carried out only on a rigid surface:

1. Lay down on a back, put hands near hips.
2. Throughout all exercise the back should not be curved.
3. Try to tighten legs to a horizontal trunk.

Whether you know? Now very few people can be surprised with a naked torso on TV screens, but in 1934 there was a movie in which Clark Gable showed the first a press in the movie. Thereby it caused a storm of emotions in cinema-goers then sales on next-to-skin undershirts were sharply reduced.

Bicycle

During driving the bicycle all groups of muscles work, and by means of exercise bicycle it is possible to work a press well:

1. Lay down on a floor. Hands under buttocks. Legs are bent in knees. The waist does not come off a floor.
2. Bend legs in knees and lift over a floor.
3. Carry out rotary motions by legs.

Scissors

Exercise rather difficult for beginners:

1. Lay down on a floor. Extend legs and place at shoulder length. Hands under buttocks. The waist does not come off a floor.
2. Raise legs by 20 cm over a floor and carry out cross movements, imitating operation of scissors.

On the top part

In the top part of a press there are long-awaited cubes. In month of trainings and healthy nutrition they will become for you a reality.

Learn whether it is possible to be pumped up in house conditions.

Twisting on a floor

Put hands on a breast, legs it is any:

1. Tear off the head and shoulders from a floor.
2. All movements should be made very slowly well to experience muscles of the top press.

Important! Do not strain a neck and hands. Movements have to be made due to work of a press.

Twisting on a bench with an inclination down

You will expose a bench inclination, it has to be about 30 °:

1. Adopt the provision on a bench-headed down.
2. To avoid pressure upon a neck, put hands on a breast.
3. Rise up, rounding a back.

The tilt angle of a bench should not exceed 30 ° because of rush of blood to the head. It is especially dangerous to people with diseases of the vascular system.

Read about the best exercises for a triceps.

Prayer

Exercise reminds bows of believers during a prayer:

1. Install loading in the block exercise machine and fasten to it a rope. For beginners it is recommended to begin with small weight, gradually increasing it.
2. Pick up a rope, kneel in front of the exercise machine so that the trunk was slightly inclined to a floor.
3. Bend until elbows do not touch a floor.
4. During the movement of a trunk the basin has to remain motionless.

Twisting in the exercise machine

Establish loading on the exercise machine. For beginners of rather small resistance:

1. Undertake hands handles and put legs under rollers.
2. Bend a trunk forward on an exhalation.

For a side press

People who pump over oblique muscles of a press seldom suffer from back pains. Carrying out the following exercises, you receive not only a beautiful body, but also a healthy backbone.

Cardioloadings will help to increase endurance of an organism. Examine the best cardioexercises for men.

Inclinations in the parties from dumbbells

Exercise is carried out standing:

1. Take a dumbbell in one hand and try to bend as low as possible in both parties.
2. Repeat, having taken a dumbbell in other hand.

Inclinations aside in the exercise machine

Expose the necessary loading. Be not afraid to take small weight, it is better to increase gradually loading weight, than at once to be traumatized:

1. Take the lever in the right hand.
2. Bend the top part of a trunk to the right.
3. Do similar movements on the left hand.

We advise to learn about a set of exercises on all groups of muscles for occupations in gym.

Twisting with turn of a body

Adopt the provision, as for direct twisting:

1. Tearing off shoulders from a floor, reach elbows for opposite knees.
2. If desired it is possible to involve also legs, them carry out movements similar to elbows.

Exercises on box

The training usually involves all body and is the most effective means in fight against excess fat deposits. Besides, the athletes using these trainings can brag not only a beautiful muscular framework, but also a bearing.

Level

This exercise — one of the most popular trunk muscles for pumping:

Whether you know? In 2016 the record was set up. The police officer from Beijing stayed in a level slightly more than 8 hours.

1. Get up so as if you are going to be wrung out.
2. Put hands on elbows.
3. Legs and trunk have to create one flat line and to be parallel to a floor.
4. The head has to look forward.
5. Prostoyte in such provision of 50 seconds. Each time try to increase time.

Side level

Not to peredavit an elbow during exercise, it is desirable to enclose under it a pillow or a blanket:

1. Accept horizontal position, resting on a hand.
2. Raise a body over a floor, completely straining it.
3. In this rack try to stay for a start at least half-minute. Time can be increased by the fifth occupation about one minute.

Important! At first try to carry out exercise near a mirror or under control of other person. You have to be sure that the basin is not stuck out and does not sag, and the body is tense as a string.

Woodcutter

You want to pump up trunk muscles — we go to the country to grandmothers and we cut firewood there. If such option does not approach, we do exercise woodcutter. It is possible to carry out by means of the exercise machine or a dumbbell. Let's consider the second option:

1. Position of legs has to remind a rack for attacks, the right leg ahead.
2. Take a dumbbell two hands and lift over the left shoulder up.
3. Lower a dumbbell on diagonal to the right hip, imitating the movement of the woodcutter.

With a wheel

For performance of this exercise to you the home wheel exercise machine will demand.

1. Bend to a floor. Take a wheel both hands.
2. Try to go to a parallel with a floor forward, legs remain motionless. Beginners have enough to do this exercise several times as it is not suitable for an unprepared body.

Correct training of a press

There are basic rules to which it is necessary to adhere during the training: food and intensity.

Frequency and intensity

Any organism needs time for restoration for this reason we always find time for a dream. The same is necessary also for muscles. Do not forget to give them rest. Their complete recovery will require not less day of active processes on regeneration of the microrushes of muscle tissue found during the training. Occupations on a press should find time not more often than 3 times a week, adhere to the schedule made in advance.

Do not forget that the press enters work not only when find time for it. Muscles are well studied during squats, stanovy draft and other exercises directed to muscles of legs. Occupations should not last more than an hour. This time includes warm-up, a training and a hitch.

Food

Trainings develop all groups of muscles, but it is impossible to see them if they are covered with a fat layer. That the press was visible, it is necessary to control own food.

Process of a portrayal of cubes consists of two stages:

• extension of a muscle;
• reduction of a fat layer.

At the same time these two stages cannot proceed. For growth of muscle fibers one of important conditions is creation of surplus of calories. That is energy has to be enough for physical activity and processes of recovery of muscles as the additional expendable material is necessary for their building. After process of accumulation of muscle bulk took place successfully, it is necessary to pay attention to reduction of a fat layer. For this purpose it is necessary to change the food — to eat in deficiency of calories. It means that the expense of an organism has to exceed the number of calories which came with food.

During catering services it is necessary to pay attention not only to food caloric content, but also on I WATCH. At increase in muscle bulk it is necessary to adhere to formula 30/30/40 — proteins/fats/carbohydrates. If desired to reduce a fat layer amount of protein increase, and carbohydrates — reduce. Special attention should be paid to food before and after a training. The last meal should not cause unpleasant feelings during hard work therefore optimum time for having a snack can be counted up 1-1.5 hours to occupations. As for meal after classes, it is necessary to fill stocks of energy at once and to give material for the structure of muscles therefore after the training it is necessary to eat. If you build up muscle bulk, food has to be rich with carbohydrates and proteins if you seek to lower fat percent, exclude carbohydrates.

Examine the most effective exercises with dumbbells for men.

Frequent mistakes

There is a number of mistakes which are made by beginners:

1. Performance of the isolated exercises throughout all training. Include those types of physical activity which study big groups of muscles in a training, especially it concerns the people wishing to reduce a fat layer.
2. Improper feeding. Muscles need the correct calories which will work for restoration and accumulation of muscle bulk therefore porridges, meat, fermented milk products and eggs have to be the main source of construction material. Pay attention, no trainings will help to remove a fat layer and to make a press if not to adhere to the system of healthy nutrition with deficiency of calories.
3. Daily trainings. As it was already told earlier, it is not necessary to overload an organism — each muscle demands rest therefore give to trainings on each muscle no more than 3 days a week.
4. Breath is wrong. A basis for a power training is breath. There are only two rules: take a breath at relaxations and exhaled by effort.
5. Wrong performance of exercises. Very many make a mistake that do each exercise very quickly. During such speed all movements take place by inertia, but not due to muscle work therefore do each movement most slowly and separately.

Examples of programs for pumping of a press

The easiest and effective way of pumping is pumping due to twisting. Its feature is that the number of repetitions constantly changes. It does not lead to fast accustoming to exercise. The similar schedule can be used also for other groups of muscles, there is no fundamental difference.

Important! Surely before each physical activity carry out warm-up, and after it a hitch.

Upon termination of every day of trainings it is recommended to do several approaches on exercises for muscles bark. Repeat this scheme of pumping until the organism gets used to physical activity. After that it is necessary to change tactics (the number of repetitions or approaches and also use of weighting compounds, change of weight of dumbbells and another).

You surely receive desirable result if you combine physical activity and the correct power supply system.