Press swing pattern from scratch

There are certain strength exercises that everyone should be able to perform without exception. Most often these are squats, push-ups, pull-ups and lifting the case to the press. Demonstration of strength indicators in these types of training speaks about your general physical fitness and health. The easiest and most universal way to boast of your sportswear is to perform the maximum number of repetitions on the press. But not everyone can overcome the threshold, even in 15 repetitions. How to increase this indicator? There are special patterns of swinging the press that will help strengthen these muscles and not fall into the mud in front of the comrades in case of friendly competition.

Some useful information for beginners

Before starting training, you should at least superficially familiarize yourself with the anatomy of the target muscles. The abdominal muscles are made up of three independent parts:

• rectus muscles (from the lower chest to the pubic bone);
• oblique muscles (from armpits to groin);
• transverse muscles (located inside and do not appear in the relief);

The press has one rather useful feature: very good responsiveness to the training. This is just the case when the intensity and quality of training is much more important than pumping methods. It doesn’t matter which exercise you choose, it’s important how well you follow the technique and turn on the muscles. The swing pattern of the press should not consist of many different and complex exercises, for beginners it is better to stop at the classics and learn how to feel muscles. Gradually, your muscles adapt, and you can complicate your workouts, as well as add new types of pumping to shock your muscles with unfamiliar types of exercise.

Hard choice: home training or exercise machine

Unlike other anatomical groups, the press is a rather unpretentious muscle, and therefore it is not necessary to use complex simulators and additional equipment for training. In the hall you can practice on the Roman chair, on the horizontal bar and uneven bars, on the fitball, and also use pancakes and dumbbells as an additional burden. However, if you arm yourself with a regular gymnastic rug, you can also effectively load the muscles at home. The scheme of swinging the press from scratch for men and women has no fundamental differences, and therefore you can safely start classes.

Improving exercise effectiveness: learning how to turn on your abs

From any exercise on the press, you can squeeze the maximum benefit if you learn to control and properly tighten the muscles. These muscles are subjected to daily stress, because they constantly hold our internal organs and support the body in an upright position. This means that in order to feel the work of the fibers, it is necessary to change the biomechanics of exposure. Since the press is in constant motion, a fundamentally opposite type of training is required to include it in the work - a static load:

• Try to free your lungs and stomach from the air, bend a little and tighten your muscles.
• Hold in this position for 30-40 seconds. After a while, you should feel a slight burning sensation in the target muscles. This means that you did everything right.
• Remember this feeling and, while performing exercises from the press swing scheme, try to reproduce this state and sensations.

Training basics: frequency and intensity of classes

Like any other muscle, the press also needs rest. And quite decent in time, because this is far from the smallest anatomical group. You should not train more than three times a week, because if you overdo it too much, you can overwork or even injure your muscles. The scheme of swinging the press for girls should be a bit easier on the days of menstruation. Exercises for the lower muscles are best eliminated, but there are no good reasons to skip a workout. As for the intensity, it’s worth focusing on the technique as much as possible, and not on speed, because the slower you do the exercise, the longer the press will stay in the effective phase of the static load.

Scheme of pumping the press from scratch: complex for 30 days

And now we will consider the scheme of swinging the press from scratch for men and women. The set of exercises is presented in table form. The program is designed for 30 days, but if you take into account the days of rest, then the total preparation time will take about 10 weeks.

And now we will consider in detail the technique of each exercise separately. This will help to better understand biomechanics and learn how to strain muscles at the right time.

Efficiency in simplicity: twisting on a press

This is the simplest but the best abs exercise that can be easily performed even at home. The press swing pattern for men and women should always begin with this basic exercise, this will help to warm up all the muscles and prepare them for a more detailed isolated training. Do not underestimate this exercise, all muscle groups are involved in its biomechanics, which means that if you do not have free time at all, it is quite possible to use only it, just double the number of approaches. To get the most out of your workout, follow all the technical details:

• For better muscle contraction, lift your knees bent in front of you. This will prevent muscle tension and reduce the amplitude of movement.
• It is necessary not to lift, namely to twist the case. In this case, only the shoulder blades come off the floor, and the lower back and back remain in place.
• At the point of muscle contraction, it is necessary to completely empty the lungs from the air and be sure to take a good pause.
• Pay attention not only to the lifting phase, but also to lowering. This should also be done slowly and concentratedly, and not just fall to the floor.

We complicate the task: reverse twisting

If in the classical version the lion's share of the load went to the upper sections of the rectus abdominis muscles, then in this type of training we aimly load the lower press. It is always more difficult to level and quite difficult to draw in relief, especially in women. But the scheme of swinging the press involves the study of all parts of the muscles, which means that you should not ignore this part of the muscles.

Equipment:

• Lie on the floor and raise your legs up. To relieve tension from the back of the thigh, you can bend them a little at the knees, but just a little bit.
• Cross your arms over your chest or simply stretch along the body, they will not participate in the exercise. But if something does not work out the first time, then you can put them under your buttocks and help yourself a bit.
• It is necessary to raise the pelvis up and tear the lower back off the floor, while the weight of the body is transferred to the shoulder blades.
• As in the previous exercise, do not forget about breathing and pause.
• In principle, it is possible to combine classical and reverse twisting, this will shock the muscles with shock load and significantly save time.

Strengthen the oblique muscles: swing the side press

Any scheme for swinging the press for men should include an exercise on the oblique muscles of the abdomen, but women should not be afraid of this type of training. If you do not zealous with the load, then the thickening of the waist does not threaten you. Technically, this exercise resembles ordinary twisting, but they need to be done with the rotation of the body. To make it easier, just stretch your right elbow to the opposite knee, and then vice versa. You can train each side individually, but it is better to simply change arms and legs during each approach, this will allow you to evenly distribute forces and will contribute to the same strengthening of muscles of both the right and left sides.

Static Training: Classic Plank

Not a single press swing scheme from scratch can do without this exercise. After all, this is the most working version of a static load for muscle training. The bar can be performed both on the elbows and on straight arms, the main thing is to ensure that the body makes up a single line. Start small and gradually increase the duration of the exercise, the more you train, the stronger and tougher your muscles will be.

Using this scheme of pump swing, you can achieve a good result in almost three months. But remember that strength training should be accompanied by good aerobic exercise and proper nutrition. Sport loves an integrated approach in everything, and therefore do not forget to walk a lot, control your diet and get enough sleep. After all, the bulk of metabolic processes occurs during rest.