Harmful exercise on the
press. By recommending the methods of pumping the press, numerous fitness sites and channels on youtube seem to forget that they give advice to ordinary people, not professional bodybuilders on the course of steroids. Most often their programs on the press become a set of sophisticated exercises.
However, office work in a sitting position influences the specificity of training - it is the absence of static loads in the muscular wall of the press that leads to the formation of that soft abdomen. For ordinary people need not just strength training, but constant monitoring of the muscles of the press.
Why is twisting harmful?
Curls on the press are not only the most popular exercise for the press, but also the most harmful for those who spend most of their time in a sitting position. Most people are unable to perform this exercise at the expense of the muscles of the press, shifting the load on the secondary muscles.
Wrong twisting technique involves the muscles of the neck, shoulders, back, upper section of the press and even the front surface of the thighs - leaving the lower press, the inner muscles of the abdomen and pelvis free. In this case, the more repetitions a person performs, the more he harms himself.
Weakening of the lower part of the
press. Against the backdrop of weak abdominal muscles, the lifting of the trunk with the fixation of the legs and other strength exercises shifts the load on the musculature of the anterior hip flexors and lower back - leaving almost no load the abdominal muscles that the person intends to train.
Such training leads to a progressive weakening of the pelvic floor muscles. This causes a complex violation of posture, pain in the lower back and also problems with the functions of the rectum and sphincter( neglected cases may well provoke hemorrhoids).
Importance of static loads for the
press It is important to understand that a strong press is different from a strong bicep. The daily function of the abdominal muscles is to fix the internal organs and maintain the posture( static function), and not at all to perform a short but extremely hard work( lifting and moving loads).
In real life, a strong press means one thing - the ability to keep abdominal muscles in a tight state. The press should be slightly tense all day: when lifting from a bed, when cleaning teeth, walking and sitting on a chair. However, in the office we do not think about the press at all - here is the root of the problem.
Plank - benefit or harm?
Plank( elbow stand) is one of the best static exercises for strengthening the internal musculature of the body - however, a weak press and incorrect technique can make this exercise dangerous, shifting the load from the abdominal muscles to the spine.
Dangerous and fanatical increase in the exercise time without real development of the press. The goal of the bar is not at all 20, 30, 60, 90, 90 seconds of being in the rack, but the conscious involvement of the entire musculature of the abdomen and the development of a strong mental connection between the muscles and the brain.
How to properly press the press?
The inflated press is built on three elements - the genetic characteristics of the muscles( starting from the structure of the musculature of the abdominal cavity, ending with the arrangement of the cubes of the press and even the posture), a diet for reducing subcutaneous fat and training for the development and strengthening of muscles.
In this case, strength exercises do not dry the press and do not make the stomach tight - for relief you need a diet that allows you to burn fat, and to exclude its reappearance;and for a tight belly you need to be able to keep abdominal muscles in tension both during training and in life.
Always keep the press tight
. As simple as it may sound, but the ability to keep abdominal muscles in constant tension is the main rule of strengthening and developing the press. Carefully develop a habit and always pay attention to whether your press is strained or not. A week later you will notice great progress.
Exercises on the press should also be performed with tight muscles of the abdomen - in this case you will have enough ten twists, not hundreds. However, you will soon realize that there are no exercises that are better and more effective than a tight press in deadlift, squats and other basic exercises.
Performing sophisticated exercises on the press and complex training programs are more harmful to ordinary people than helping to strengthen the muscles. The ability to keep the press tense both in everyday life and during weight training is the first rule of development of abdominal muscles.