432
Effective tips for a press, which You ignore
Regardless of whether you kill your abs with sit-UPS or are a fan of the strap — over time, the exercise will have to make adjustments. Use these effective tips that undeservedly ignored and you will see the difference!
Training on press is one of the most individualized activities. In the struggle for enduring KOR and stone belly, bodybuilders often use too many different movements that it's hard to tell what purpose they serve.
Some hold the same position for a few minutes, others are actively working elbows and knees, dispersing the air around him. Some people use additional weight (e.g. a barbell or dumbbells), others prefer trainers or own weight.
All so confidently and persistently follows its program that the impression that they have discovered the secret to "six pack". But actually it is not so.
Forget about diets and fat burning. Check out tips that can become a real discovery for you in the struggle to pack abs.
1. Round back
Most likely, in the beginning this may seem odd. All because you are too spent a lot of time to learn to keep the back straight, doing the deadlift, the pull of the barbell, squats and other exercises. The problem is that abdominal you need to get rid of this habit. Keeping your back flat or slightly arched in the lumbar region you do not allow the abdominal muscles to contract fully. And when you round the back, the abdominal rectus muscles are reduced completely, and at the same time the muscles of the lower back stretch.
Straight back and bending at the hips actually get in the way to get six-pack abs, because you won't be able to use to work your abdominal muscles and lower back. All you're doing is isometric contraction, which undoubtedly is important, but not for the press.
Tip: Do crunches to the press, arching your back. You have to feel as tense up the abdominal muscles and stretch the muscles of the lower back — your back is designed to bend. Can diversify their twisting rotational or lateral movements.
2. Concentrate on specific areas
Some "well-wishers" will argue that it is impossible to allocate part of the muscle, such as upper or lower abs. Of course, complete isolation is impossible, but it is possible to give greater emphasis. It's as if you were doing bench press on a flat bench for the study of the upper part of the chest.
Working with top press, support the lower part of the body so that the thigh worked on the principle of the hinge, and bend only the upper part of the chest. A good example of exercises for the upper abdominal muscles twisting in the cable block, when the lower part of the body is not moving. In order to effectively engage in the work of the lower region of the press, it is necessary to do the opposite: stabilize your upper body and raise your legs up by bending hips. A good example of such movements — lifting of feet in vise.
Some exercises allow you to decrease both the upper and lower group of abdominal muscles. These include conventional twisting when the rib cage and the hips move to meet each other. The tilting movement or rotation are considered to be effective method of indirect leveling. To focus on the deep core muscles, use a moderately heavy weight or do exercises that involve prolonged tension in the muscles, for example, the bar.
Learning to focus on the desired area, you can build a workout that will be possible to work out a certain muscle group.
3. During training, always move towards progress
The program for the press, including several exercises that cover 3 sets of 20 repetitions, can hardly be called optimal. If you want to move forward, you cannot focus on one single number of repetitions or a certain weight.
The growth of progress include an increase in the load. So do not forget from time to time to increase the number of reps and use heavier weight. When you have reached your goal, set a new one, and start working to achieve it.
Due to the increasing load on the muscle stress that is the key to building and strengthening muscles.
Increasing the load should turn on three factors:
— increase resistance;
— increase the number of reps without decreasing weight;
— reduction of rest between sets.
Try to use one or more of these points during their studies, instead of doing a mediocre "3 sets of 20 repetitions," considering it is a full program.
4. Do exercises with additional weight
Slow-twitch fibers in the abdominal muscles in a percentage significantly higher than their content in other muscle groups, but that doesn't mean that we should abandon exercises that are primarily aimed at the fast-twitch fibers. Working on them is half of the success.
To focus on fast twitch fibers, you first do exercises with additional weight, and with a small number of repetitions (the same principle as for most muscle groups). For optimal results take weight that allows 8-12 reps, and the last time will cause failure of the muscle. This will help the cable and other equipment available in any gym.
You can also perform bodyweight exercises of increased complexity. For example, training for a press with a roller or TRX loops. Also, try to complicate their usual bodyweight exercises by increasing the number of repetitions and change the angle of the bench.
5. Fix the position of the body at the peak of contraction
Agree that lift and support the weight of different things. Therefore, following the principle of increasing the efficiency of the workouts is to hold muscle tension at the peak contraction.
Do 20 crunches when you just pull upper body, and 20 — fading in the upper point of the exercise. No doubt you will feel the difference. But if you and this will be enough, then you can do leg lifts lying down, by the following principle.
Due to such method the number of repetitions will decrease, but at a press such training will have a much better effect.
Don't focus on the number of repetitions. You primarily should be interested in the load. Your effort is the main criterion.
6. Forget about breaks during reps
Doing to the gym, it's hard not to be tempted not to let go of the counterweight between the reps and give yourself a break at least for a split second. But in this case, all your effort to the end of the movement disappears, and thus disappears the impact on the target muscle.
Maybe you won't be able to perform the desired number of repetitions. But if you think about it, the abdominal muscles were in a state of stress during the whole approach, no matter how much he didn't last, and it has significantly improved its quality and effect.
7. Sure that muscles-the hip flexors didn't take the load
Muscles, which are located from the lower back and pelvic region to the top of the thigh, can take over the load in the exercises that target lower abs.
To determine press runs or not, lift your knees in vis to about 60°. In this position, the back will remain straight, because the legs to a height still to climb by the force of the flexors. Consequently, the press is not involved in the work. Then continue to raise the feet above the thighs parallel with the floor. Over time, you will fully feel your abs.
Also, the torso pulls up easier due to the flexors, not by the press, if you have legs on the bench or on the floor. In this position, the muscles take most of the load. To "off" them during twisting, tear off feet from a floor and create a 90° angle in beernem the bend, keep Shin parallel to the floor.
8. Try everywhere to use the principle strap
You've probably done the bar, when by tension of the abdominal muscles necessary to hold in the focus a certain time, while not rotting your back and lifting the hips up. But to get all the benefits from this exercise, is not necessarily the emphasis on the floor. The bar can be connected to many movements which are performed standing.
Correct technique most of the movements is to work the abdominal muscles. How many times have you heard a note of "straining muscles"? In fact, push UPS is the same strap, but in motion; deadlifts and squats involve the press at the top; bench standing and even lifting on a biceps, also use a press. To enhance stabilization in these and other exercises pull and strain your stomach.published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: fitfixed.com/training/advise/effektivnye-sovety-dlya-pressa-kotorye-vy-ignoriru/
Training on press is one of the most individualized activities. In the struggle for enduring KOR and stone belly, bodybuilders often use too many different movements that it's hard to tell what purpose they serve.
Some hold the same position for a few minutes, others are actively working elbows and knees, dispersing the air around him. Some people use additional weight (e.g. a barbell or dumbbells), others prefer trainers or own weight.
All so confidently and persistently follows its program that the impression that they have discovered the secret to "six pack". But actually it is not so.
Forget about diets and fat burning. Check out tips that can become a real discovery for you in the struggle to pack abs.
1. Round back
Most likely, in the beginning this may seem odd. All because you are too spent a lot of time to learn to keep the back straight, doing the deadlift, the pull of the barbell, squats and other exercises. The problem is that abdominal you need to get rid of this habit. Keeping your back flat or slightly arched in the lumbar region you do not allow the abdominal muscles to contract fully. And when you round the back, the abdominal rectus muscles are reduced completely, and at the same time the muscles of the lower back stretch.
Straight back and bending at the hips actually get in the way to get six-pack abs, because you won't be able to use to work your abdominal muscles and lower back. All you're doing is isometric contraction, which undoubtedly is important, but not for the press.
Tip: Do crunches to the press, arching your back. You have to feel as tense up the abdominal muscles and stretch the muscles of the lower back — your back is designed to bend. Can diversify their twisting rotational or lateral movements.
2. Concentrate on specific areas
Some "well-wishers" will argue that it is impossible to allocate part of the muscle, such as upper or lower abs. Of course, complete isolation is impossible, but it is possible to give greater emphasis. It's as if you were doing bench press on a flat bench for the study of the upper part of the chest.
Working with top press, support the lower part of the body so that the thigh worked on the principle of the hinge, and bend only the upper part of the chest. A good example of exercises for the upper abdominal muscles twisting in the cable block, when the lower part of the body is not moving. In order to effectively engage in the work of the lower region of the press, it is necessary to do the opposite: stabilize your upper body and raise your legs up by bending hips. A good example of such movements — lifting of feet in vise.
Some exercises allow you to decrease both the upper and lower group of abdominal muscles. These include conventional twisting when the rib cage and the hips move to meet each other. The tilting movement or rotation are considered to be effective method of indirect leveling. To focus on the deep core muscles, use a moderately heavy weight or do exercises that involve prolonged tension in the muscles, for example, the bar.
Learning to focus on the desired area, you can build a workout that will be possible to work out a certain muscle group.
3. During training, always move towards progress
The program for the press, including several exercises that cover 3 sets of 20 repetitions, can hardly be called optimal. If you want to move forward, you cannot focus on one single number of repetitions or a certain weight.
The growth of progress include an increase in the load. So do not forget from time to time to increase the number of reps and use heavier weight. When you have reached your goal, set a new one, and start working to achieve it.
Due to the increasing load on the muscle stress that is the key to building and strengthening muscles.
Increasing the load should turn on three factors:
— increase resistance;
— increase the number of reps without decreasing weight;
— reduction of rest between sets.
Try to use one or more of these points during their studies, instead of doing a mediocre "3 sets of 20 repetitions," considering it is a full program.
4. Do exercises with additional weight
Slow-twitch fibers in the abdominal muscles in a percentage significantly higher than their content in other muscle groups, but that doesn't mean that we should abandon exercises that are primarily aimed at the fast-twitch fibers. Working on them is half of the success.
To focus on fast twitch fibers, you first do exercises with additional weight, and with a small number of repetitions (the same principle as for most muscle groups). For optimal results take weight that allows 8-12 reps, and the last time will cause failure of the muscle. This will help the cable and other equipment available in any gym.
You can also perform bodyweight exercises of increased complexity. For example, training for a press with a roller or TRX loops. Also, try to complicate their usual bodyweight exercises by increasing the number of repetitions and change the angle of the bench.
5. Fix the position of the body at the peak of contraction
Agree that lift and support the weight of different things. Therefore, following the principle of increasing the efficiency of the workouts is to hold muscle tension at the peak contraction.
Do 20 crunches when you just pull upper body, and 20 — fading in the upper point of the exercise. No doubt you will feel the difference. But if you and this will be enough, then you can do leg lifts lying down, by the following principle.
Due to such method the number of repetitions will decrease, but at a press such training will have a much better effect.
Don't focus on the number of repetitions. You primarily should be interested in the load. Your effort is the main criterion.
6. Forget about breaks during reps
Doing to the gym, it's hard not to be tempted not to let go of the counterweight between the reps and give yourself a break at least for a split second. But in this case, all your effort to the end of the movement disappears, and thus disappears the impact on the target muscle.
Maybe you won't be able to perform the desired number of repetitions. But if you think about it, the abdominal muscles were in a state of stress during the whole approach, no matter how much he didn't last, and it has significantly improved its quality and effect.
7. Sure that muscles-the hip flexors didn't take the load
Muscles, which are located from the lower back and pelvic region to the top of the thigh, can take over the load in the exercises that target lower abs.
To determine press runs or not, lift your knees in vis to about 60°. In this position, the back will remain straight, because the legs to a height still to climb by the force of the flexors. Consequently, the press is not involved in the work. Then continue to raise the feet above the thighs parallel with the floor. Over time, you will fully feel your abs.
Also, the torso pulls up easier due to the flexors, not by the press, if you have legs on the bench or on the floor. In this position, the muscles take most of the load. To "off" them during twisting, tear off feet from a floor and create a 90° angle in beernem the bend, keep Shin parallel to the floor.
8. Try everywhere to use the principle strap
You've probably done the bar, when by tension of the abdominal muscles necessary to hold in the focus a certain time, while not rotting your back and lifting the hips up. But to get all the benefits from this exercise, is not necessarily the emphasis on the floor. The bar can be connected to many movements which are performed standing.
Correct technique most of the movements is to work the abdominal muscles. How many times have you heard a note of "straining muscles"? In fact, push UPS is the same strap, but in motion; deadlifts and squats involve the press at the top; bench standing and even lifting on a biceps, also use a press. To enhance stabilization in these and other exercises pull and strain your stomach.published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: fitfixed.com/training/advise/effektivnye-sovety-dlya-pressa-kotorye-vy-ignoriru/
