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14 unusual and very effective exercises for the press
Bashny.Net
When it comes to exercise for press study, the first thing that comes to mind - raise and lower torso. However, studies show that this is not quite a classic training is effective because the uses are not all of the major muscle groups.
The athlete Evan Betts developed a method that changes the notion of how you can download the press, and now Site will tell about her
How to carry out the training:. best choose 2-3 exercises from the offered below and perform each for about 1 minute. Rest between sets - 20 seconds. When all 3 exercise will be carried out, you need to make a break for 1 minute and then perform them in the second round, the third and, if you have enough forces on the fourth.
Exercises with its own weight < High lift hips
Stand with your feet shoulder width apart. Hands still (or even if they work, helping the movement). Run in place, lifting knees as high as possible, thus straining the lower abs. Exercise is carried out in an intense rhythm.
Jump leg bent
Stand up straight, feet wide apart. Arms bent at the elbow at an angle of 90 degrees. Knees bent, too, but just a little. Very jump, with your knees need to reach out to the palm rest. Land on the socks. Knees again should be slightly bent.
a walking plank
Start with the high bar position. Leaning on his right forearm, and then to the left - so you will come to a position lower strap on the elbows. Return to the original position, standing first on the straight left hand and then a straight right. Begin the exercise with the right hand the first 30 seconds, and the second - on the left
.
Plank with jumping
Start with the high bar position. Leap, spread his legs apart, and then return to starting position. Every time landed on his toes, trying to do it smoothly. Note that the hands do not need to bend.
Plank with walking on the hands
Starting position - high standard. Hands slowly move forward. The body has to stretch out as much as possible. When you reach the farthest point, paused for a moment and then return to starting position.
high bar "hunting dog»
Stand in the high bar. Tighten your abdominal muscles and simultaneously lift your right arm and left leg. Return to starting position. Repeat the movement, but now uses his left arm and right leg.
Scorpio
Begin by standing on the feet and hands. Tighten your abdominal muscles and shift your weight to the right. Raise the left arm and left leg and turn, being face up. Raise your right arm and left leg. Bend to the right hand to reach the toe of the left leg extended. Return to the original position. Repeat the same thing, but engage the left arm and right leg.
Dips «Spiderman»
Starting position - high standard. Tighten your abdominal muscles, bend your right knee and try to reach the right elbow so that the inner side of the thigh is parallel to the floor. Return to the starting position and repeat the same thing, but with his left foot and hand.
Saw
For this exercise you will need a small cloth or something moving. Starting position - the bottom bracket, and the toes should rest on a napkin. Tighten your abdominal muscles, and let the body slides forward, with shoulders must go beyond the level of the elbows. Then slide back, and shoulders should already be behind the elbows, but on the other hand.
Dragon Flag
Find support for which will be hold on - it could be a chair, closed the door, or something like that. Lie on your back, knees bent. Tighten your abdominal muscles and shift your weight on the shoulders, raising the legs straight up. Lower the leg, but not completely - the floor, they should not touch, and then repeat the exercise. Do not turn your head to the side, it should look right.
Exercises with the weighting The one-armed farmer
It bears little resemblance to an ordinary walk in the park. Pick up something heavy, such as barbell, dumbbell or bag, which is something weighty. Stand with legs wide apart, back straight, abdominal muscles are tense. Walk with a burden in his right hand for 30 seconds. Then shift the load to the other hand and repeat.
rotation of the medicine ball around the head
Take a medicine ball (you can replace a dumbbell or kettlebell) with both hands, holding it at chest level. Make a big circle around the upper part of the body. Repeat 30 seconds in one direction and the other 30.
Exercise with resistance band
Find a fitness tape with not very strong resistance. Stand to the left of the point where the tape is attached. Hands wide apart. Tighten your abdominal muscles and pull the tape to the right. Slowly return to starting position. After 15-20 repetitions do the exercise with the other hand.
Exercise with dumbbell
Starting position - high standard. In his right hand dumbbell. Lift the dumbbell, while the press has to be tense, the body remains straight. Do this for 30 seconds, then take a dumbbell in your left hand and repeat the exercise for 30 seconds.
via greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches?utm_source=feedly&utm_medium=rss&utm_campaign=feed_http--greatistcom-
The athlete Evan Betts developed a method that changes the notion of how you can download the press, and now Site will tell about her
How to carry out the training:. best choose 2-3 exercises from the offered below and perform each for about 1 minute. Rest between sets - 20 seconds. When all 3 exercise will be carried out, you need to make a break for 1 minute and then perform them in the second round, the third and, if you have enough forces on the fourth.
Exercises with its own weight < High lift hips
Stand with your feet shoulder width apart. Hands still (or even if they work, helping the movement). Run in place, lifting knees as high as possible, thus straining the lower abs. Exercise is carried out in an intense rhythm.
Jump leg bent
Stand up straight, feet wide apart. Arms bent at the elbow at an angle of 90 degrees. Knees bent, too, but just a little. Very jump, with your knees need to reach out to the palm rest. Land on the socks. Knees again should be slightly bent.
a walking plank
Start with the high bar position. Leaning on his right forearm, and then to the left - so you will come to a position lower strap on the elbows. Return to the original position, standing first on the straight left hand and then a straight right. Begin the exercise with the right hand the first 30 seconds, and the second - on the left
.
Plank with jumping
Start with the high bar position. Leap, spread his legs apart, and then return to starting position. Every time landed on his toes, trying to do it smoothly. Note that the hands do not need to bend.
Plank with walking on the hands
Starting position - high standard. Hands slowly move forward. The body has to stretch out as much as possible. When you reach the farthest point, paused for a moment and then return to starting position.
high bar "hunting dog»
Stand in the high bar. Tighten your abdominal muscles and simultaneously lift your right arm and left leg. Return to starting position. Repeat the movement, but now uses his left arm and right leg.
Scorpio
Begin by standing on the feet and hands. Tighten your abdominal muscles and shift your weight to the right. Raise the left arm and left leg and turn, being face up. Raise your right arm and left leg. Bend to the right hand to reach the toe of the left leg extended. Return to the original position. Repeat the same thing, but engage the left arm and right leg.
Dips «Spiderman»
Starting position - high standard. Tighten your abdominal muscles, bend your right knee and try to reach the right elbow so that the inner side of the thigh is parallel to the floor. Return to the starting position and repeat the same thing, but with his left foot and hand.
Saw
For this exercise you will need a small cloth or something moving. Starting position - the bottom bracket, and the toes should rest on a napkin. Tighten your abdominal muscles, and let the body slides forward, with shoulders must go beyond the level of the elbows. Then slide back, and shoulders should already be behind the elbows, but on the other hand.
Dragon Flag
Find support for which will be hold on - it could be a chair, closed the door, or something like that. Lie on your back, knees bent. Tighten your abdominal muscles and shift your weight on the shoulders, raising the legs straight up. Lower the leg, but not completely - the floor, they should not touch, and then repeat the exercise. Do not turn your head to the side, it should look right.
Exercises with the weighting The one-armed farmer
It bears little resemblance to an ordinary walk in the park. Pick up something heavy, such as barbell, dumbbell or bag, which is something weighty. Stand with legs wide apart, back straight, abdominal muscles are tense. Walk with a burden in his right hand for 30 seconds. Then shift the load to the other hand and repeat.
rotation of the medicine ball around the head
Take a medicine ball (you can replace a dumbbell or kettlebell) with both hands, holding it at chest level. Make a big circle around the upper part of the body. Repeat 30 seconds in one direction and the other 30.
Exercise with resistance band
Find a fitness tape with not very strong resistance. Stand to the left of the point where the tape is attached. Hands wide apart. Tighten your abdominal muscles and pull the tape to the right. Slowly return to starting position. After 15-20 repetitions do the exercise with the other hand.
Exercise with dumbbell
Starting position - high standard. In his right hand dumbbell. Lift the dumbbell, while the press has to be tense, the body remains straight. Do this for 30 seconds, then take a dumbbell in your left hand and repeat the exercise for 30 seconds.
via greatist.com/move/abs-workout-unexpected-moves-that-work-better-than-crunches?utm_source=feedly&utm_medium=rss&utm_campaign=feed_http--greatistcom-
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