Press for beginners
Often newcomers do not know that when doing press exercises they must keep the abdominal muscles in tension and constantly feel their involvement in the work. Only this guarantees that the abdominal muscles of the abdomen will receive the load, and not any others.
Before proceeding to "advanced" exercises with additional weights, it is important to learn how to swing the press and feel each of the abdominal muscles in work - the upper, lower and side press. It is for this purpose that our program of exercises for beginners is designed.
Press: at home or at the gym?
The purpose of the presented set of exercises is the development of the correct technique, and not the setting of a record in terms of the number of repetitions. Not 100 quick twists "something like" and with bad technique will be more effective, but 10 technical ones performed with full awareness of the involvement of the abdominal muscles in the work.
That's why our program for the press is preferable to perform at home, 2-4 times a week, in days free from basic strength training. Repeat the exercise as slowly and technically - a sign that you are doing it right, there will be a specific burning sensation in the abdominal muscles.
Exercises for burning fat on the stomach
No exercise on the press, even the most difficult, can not lead to weight loss. To get rid of a kilogram of fat, you will have to perform 500,000 twists on the press in a row - and the fat on your stomach will be burned in the least due to the characteristics of metabolism and genetics.
You can see cubes of the press or a flat stomach only after you have achieved a general thinness with a diet and special fat-burning exercises. It is important to understand that exercises on the press are important before to improve the shape of the abdominal muscles, and not for slimming and fat burning.
Do not forget to turn on the press!
Once again we note that when performing the complex it is necessary to constantly remember that the meaning of any exercise on the press is to perform the movement precisely at the expense of the muscles of the press. When twisting, only the abdominal muscles, and not the back, legs or any other parts of the body, should work.
That's why in our program for the press for beginners are included both dynamic exercises with the movement and execution of repetitions, and static, in which you just need to stay in a certain position, feeling at the same time the work of abdominal muscles to maintain balance.
Home exercise complex for press
Perform the exercises of the complex slowly, following the breath and feeling the involvement of the abdominal muscles in the work. Try to train without music - it will knock you off at a slow pace and significantly lower the mental concentration. Rest time with a wristwatch with a stopwatch.
1. Side lath
2. Lateral twisting lying
3. Side curls on the side
4. Stand on elbows
5. Exercise "Scissors"
6. Turning in the direction of sitting
7. Screws with
8. Reverse twisting
9. Classic twists
10. Pulling the arm forward
The first rule of the press is diced - a low percentage of subcutaneous fat, achieved by fat burning workouts and diet, and not by exercises on the press. Press exercises can only help to develop abdominal musculature and improve the actual shape of the cubes.