From a theoretical point of view, pumping the rectus and oblique muscles of the abdomen is not much different from pumping other parts of the body. Thus, in this case, you can apply the general methods of strength training. The number of exercises and approaches in reality does not play the most significant role. It is much more important to observe the correct execution technique, eat well and relax on time. There are various sets of exercises for pumping the press, the selection of which depends on the level of training and goals.
Features of the rectus and oblique muscles of the abdomen
Knowing the anatomical structure can help in drawing up the correct lesson plan. With the direct muscle, everything is quite simple: it is evenly loaded with any kind of activity aimed at working out the press. In everyday life, this part serves to bring the pelvis to the chest, as well as to prevent excessive extension of the lumbar. As a result, it turns out that training for the press can consist of the most common exercises, such as direct and reverse twisting on the floor, in the simulator or in a Roman chair. Allowed to perform lifting legs in a hanging position or in focus.
The oblique muscles of the abdomen also have their purpose. They control the balance when turning the body to the sides, and also control the directness of posture. The most effective exercises for pumping the press in this area are various asymmetric weights. For example, lateral inclinations with dumbbells or lateral elevations of the body, while the lower block has its own variations of inclinations and extensions.
The right technique
First of all, attention should be paid to the fact that the activities themselves are usually called twisting, but not folding or bending. Here lies an important element of the correct technique: the chest does not move toward the legs, namely the pelvis. If this nuance is not given due importance, then the press will not be pumped at all, but the lumbo-iliac muscle, the load on which some mistakenly perceive as a burning sensation of the so-called "lower press".
Any jerky and sudden movements should be immediately forgotten. Raising straight legs up is simply unacceptable, since it reduces all the benefits of pumping the press at home to nothing. The pelvis, on the contrary, should move and rise. We can say that in the upper position it should be approximately the same as where it is when performing the usual "birch". Many just put their feet under something heavy and begin to move up with the body with a straight back. This is also a blunder. However, with legs clamped under the battery, you can still do it, only the lower back should not come off the floor, only the shoulder blades are allowed to lift.
Programming
It is widely believed that to obtain speedy results, you need to perform sets of exercises for pumping the press, in which there is an infinite number of repetitions from a variety of angles. However, it is erroneous. Professional trainers assure that in reality most beginners will only have one or two simple exercises for oblique muscles and the same number of activities for the rectus muscle.
The secret lies in the fact that you need to choose the right combination. It is advisable to make sure that the exercises in the complex are different in amplitude of movement, and also additionally load different muscles. As common combinations, twisting on the simulator and raising legs while hanging on the horizontal bar can be given; another example is a pair of simple twists and legs raised using a Roman chair.
Number of classes and approaches
A program with small sets is available for execution almost every day. At first, you should try out the maximum possible number of different exercises in order to choose the optimal load. However, it is not worth changing the program more than once every two to four days. Some exercises for pumping the press at first may seem too difficult, and therefore it will be difficult to follow the correct technique.
To make sure that the workouts bring results, the next morning it is enough to listen to your own feelings: if krepatura (delayed muscle pain) begins to appear, then the athlete is on the right track. After a couple of months, the body is already adapting to the load. This means that the selected complex will gradually cease to bring a positive effect. At this point, you should recall those exercises that seemed too complicated or ineffective. Perhaps now they will open from a new perspective.
As for the number of repetitions in one approach, depending on the preparation, it will be enough to perform 10-15 twists. When this load seems insignificant, you can start during the press training to gradually build up additional weight due to sports equipment.
Twisting
We can say that this is one of the most basic exercises affecting several muscle groups at once. Twisting has a positive effect on the abdominal and pectoral muscles. Starting position - lying on your back with legs bent at an angle of 45 degrees. It is important to control the lower back so that it always fits snugly against the surface.
Hands are placed behind the head. When lifting, do not apply excessive force with the chin, since the muscles of the press should work. On the rise, exhale is done, and when you return to the starting position, inhale. With direct twists, the body rises symmetrically, and with oblique it is required to alternately (once for lifting) touch the left elbow of the right leg and the right elbow of the left leg.
Twisted legs
Another simple option for how to pump the press at home is to perform this simple exercise. Proper technique involves raising the lower limbs bent at the knees so that the legs are parallel to the floor. The back is firmly attached to the surface. Further, the body must try to tear itself off the floor and get closer to the knees, however, the lower back still remains pressed.
In this exercise, you should not additionally help yourself with your hands, as this eliminates all its effectiveness. The upper limbs are best placed crossed on the chest, or your elbows apart, with your palms pressed to your temples. The chin should not touch the neck during performance. If your arms are crossed over your chest, you can put one palm in the throat, thereby preventing the temptation to bend your head.
Bike
Such activity for the most part can be useful to ladies who want to get in shape as soon as possible for the beach season. Pumping the press for girls using the exercise "bicycle" is especially good because it works out the muscles of the buttocks and legs no less qualitatively. So, women can get rid of excessive fluffiness of forms and the notorious cellulite.
In the starting position you need to lie on your back. Hands are placed behind the head, and legs are raised with knees bent at right angles. The bottom line is alternately torsion of the lower extremities, simulating cycling. The most effective exercise is when the body is actively working. To do this, take turns to touch the elbows of the knee, which is closer to the body. Lying on the shoulder blades is not recommended, the support is only on the lower back and one of the hands.
Janitor
As a rule, representatives of the strong half dream not only to tighten their stomach, but also to get the most prominent and powerful press. In this case, the most effective exercises for men will be practically any options with weights.
As an example, we can consider one of the activities with dumbbells. The athlete should lie on his back with legs straight and extended upwards. With one hand you need to grab the dumbbell and raise it to the ceiling, and the second hand at this time freely lies to the side. Then the sports apparatus moves towards the opposite side through the body, and the legs in the opposite direction. Hands, respectively, alternate.
Woodcutter
You will also need a dumbbell for this exercise. This time, the starting position is in a standing position with legs spread wider than shoulders. You need to grab the dumbbell with both hands and bring it over your head. In this case, the body alternately unfolds to the left or right side, and the heel of one leg comes off the floor. Then hands with a dumbbell are lowered. The housing should be turned at this time diagonally to the floor. In the final phase, a squat is performed.
If this exercise for pumping the press for a man is not enough, you can then lie on the floor with legs bent at the knees. After the lower limbs rise up with a separation of the pelvis. It is important to monitor the hands so that they are fixed on the sides of the body and rested on the floor. It should be noted that before performing weight lifting exercises, it is best to consult a doctor first.
Lower press
This area is considered one of the most difficult to study. Cubes in the lower abdomen appear, as a rule, in the last turn, regardless of the intensity of training. As one of the activities, you can recommend a special simulator for the press. The elbows rest against the crossbar, and the back is pressed against the pillow. It is required to raise the knees so that the hips touch the abdomen. In the final phase, the back begins to break away from the pillow.
If pumping the bottom of the press is done exclusively at home, then you should pay attention to lifting your legs with the emphasis lying on the bench. The technique is quite simple: the hands hold on to the edges, and the lower limbs make the maximum possible lifts towards the body.
Vis on the horizontal bar
All the same lower part is very simple to develop with the help of an exercise called a frog. It is necessary to hang on the horizontal bar and begin to pull the legs bent at the knees to the stomach. As soon as the hips become parallel to the floor, you need to linger in this position for about 3 seconds. Then the legs rise even higher - to the chest.
Pumping the press on the horizontal bar also implies an effect on the oblique muscles. To do this, you will need to pull the knees to the chest in the same way as in the previous exercise. Further it is necessary to gradually turn the case left and right. This practice is not recommended for girls, since the lateral bends are smoothed out and the waist becomes completely flat.