How in just a month to pump up the press
In pursuit of a beautiful press, the vast majority of people rely on a huge number of repetitions of classic twists. Sense from this a little, the energy goes away, and you remain surprised to consider the place where already, in theory, the cherished cubes were to appear. The fact is that even a thousand twists will not give you that effect. But the perfect press can be quickly achieved with the help of a slat. This is one of the best ways to tone the abdominal muscles, at the same time strengthening the forearm, quadriceps and calves.
This strap involves not only the muscles of the bark, but also the muscles of the chest, shoulders, hips and buttocks. Take an emphasis on lying on your elbows. The spine is stretched, the press is tense. Alternately lift your knees bent to parallel with the floor, then pull your knee to your chest and return to the starting position. Do 10-12 reps on each leg.
This exercise almost completely repeats one of the asanas of ashtanga yoga.It differs from the usual strap by the additional load of the pelvis, thanks to which the straight and transverse abdominal muscles are simultaneously involved. To perform it correctly, you need to tuck the pelvic area out of the classical plank, bending your knees and raising the tailbone to the top. This awkward situation needs to be held for ten seconds. After that, straighten your legs and stand for another 10 seconds, watching the constant tone of the press.
Press, triceps, quadriceps, gluteus muscles - in principle, you can keep your body in good shape only with the help of this exercise. The reverse or reverse strap somewhat resembles a bridge: the legs are bent at the knees, the hips are raised, but the back, unlike the bridge, remains parallel to the floor. Pulling socks and leaning on the fingers, try to push the pelvis as high as possible, freeze at the extreme point for 2 seconds and return to the starting position.
Here you can add to the workout dumbbells, if of course the forces allow. From the classic straight bar you will need to turn the case to the right, at the same time raising the right hand. Holding the gaze on the right palm,freeze in this uncomfortable position for 50-60 seconds. Return to the original bar and repeat the load on the other side of the body.
The same strap on the elbows, only with an emphasis on fitball. Rotate the ball clockwise with the movements of the body, while the legs do not leave their position. Exercise loads the bark muscles as much as possible - it’s not worth starting a sport from a man.