How do gymnasts pump the abs? Exercises gymnasts for the press

Gymnastics is the oldest sport requiring flexibility, endurance and good coordination of movements. Regular training of athletes is aimed at the development of all muscle groups. Particular attention is paid to the press, which forms and supports posture, participates in all movements and exercises. The way gymnasts swing the press can amaze, and at the same time inspire anyone. Daily training facilities include many different exercises that are beyond the reach of the simple lover.

Why should gymnasts download the press?

For many, gymnasts are associated with incredible flexibility, stretching, lightness and agility. Their training, consisting of jumps, twines and acrobatic stunts, is exposed to a similar representation . This picture is not true. Every day, athletes are subjected to heavy sports load, which includes gymnastics press training . Why should they pump abdominal muscles?

1. For achievements in sports, strong and hardy muscles are important, regardless of their group.
2. The press forms a correct and even posture, which provides the inherent grace and harmony of gymnasts.
3. Classes develop endurance, strength skills and other useful physical qualities.
4. Regular workouts help improve performance.
5. Intensive exercises provide mobility of the joints, which are responsible for the flexibility of athletes.
6. Numerous inclinations, turns and twists, which are included in the gymnastics program, are provided by the press.
7. The developed muscles of the abdominal wall protect the internal organs of athletes from injuries.
8. Daily exercise supports and strengthens the cardiovascular and respiratory systems.

And finally, comprehensive physical development allows you to strengthen the musculoskeletal system and has a beneficial effect on the overall health.

Training technique

In order to avoid injuries during classes and make them most effective, you should follow a certain technique. She is followed by all athletes, including gymnasts. Exercise on the press, regardless of its type, is performed in accordance with several rules.

1. Dimension. The movements should be smooth, without jerking. Otherwise, injuries are possible, up to stretching or tearing of the muscles.
2. Proper breathing. It is necessary for proper load balancing and heart rate control. The force is exhaled, relaxation is exhaled.
3. Combination of speed. Regardless of which exercise is performed, you should alternate its slow and fast execution. In the second case, the muscles receive the maximum load and fix the result obtained during leisurely work.
4. Load adjustment. Excessive load on the press can lead to the formation of a hernia. Therefore, the way gymnasts swing the press is determined and regulated by a professional trainer who does not allow excessive load.
5. Press exercises performed in a prone position do not imply tension on other muscles. For this reason, the back of athletes is always pressed to the floor, which allows you to train exclusively on the abdominal wall and not use the buttocks and legs.

Exercises for the rectus abdominis muscles

They are located along the abdomen, from top to bottom, and are the strongest along the abdominal wall. They create the effect of "cubes" of the press. If you pay attention to how gymnasts swing the press, you can see that during training, direct attention is paid to the straight muscles.

1. "Folding." Lie on your back, raise your arms above your head. The body and legs are simultaneously lifted so that the fingers touch the feet. In this position, linger for 100 seconds.
2. "The boat." Lie down, place your hands over your head. Legs and body rise 30–45 degrees above the floor. The position is held for 10 seconds. Then there is a coup on the stomach. Hands and feet come off again above the surface. Repeat 5-6 times.
3. On the horizontal bar. Grasping the crossbar, stretch out on your hands. Raise legs at right angles, press to chest. Straighten again perpendicular to the body, take the original position. Repeat 10 times.

Oblique and transverse muscles

They are a kind of corset, encircling the waist and sides. These muscles regulate the possibility of bending and turning. How do gymnasts press train?

1. Starting position - on the back, arms extended above the head. Lift the body, reach with the right elbow to the left knee. Repeat similarly with your left hand 20 times.
2. Lie on your back. Bend your knees, lift, lifting the pelvis and lower back from the floor. Stretch with closed legs to one shoulder, take the primary position. Change direction to the other shoulder. Run 10 times.
3. Position - lying on its side. One hand rests on the head, the other is extended along the body. Flattened straight legs rise towards a raised elbow. Repeat 10 times. Roll over, repeat.

Lower muscle exercises

This group is a continuation of the rectus abdominis muscles. The lower muscles are usually weak and poorly developed, especially in women, due to the natural structural features of their body. If you take into account the level of load and the way the gymnasts pump the press to develop the lower muscles, you can "outwit" the physiological feature and become the owner of a straight flat abdomen.

1. Lie on your back. Tear straight legs off the floor at an angle of 45 degrees. Hold for 10 seconds, lower. Repeat 15 times.
2. Take a prone position. Alternately pull the knees to the chest 20 times.
3. Hang on the bar. Raise legs at right angles 15 times.

Training of young gymnasts

A separate program is provided for girls, taking into account the characteristics of their physiology. Up to 12 years, schoolgirls are highly durable. For this reason, the load for them is increased, compared with fifteen-year-old athletes who are easily tired. Small gymnasts perform press exercises with no less enthusiasm and dedication. Training involves all abdominal muscles and develops them effectively.

1. Lie on your back. Group yourself while sitting, take a starting position. Run fast 20 times.
2. Sit on a bench, fix your legs, hands on your belt. Lean back, come back. Run 40 times.
3. Lie on your back. Tear off straight legs from the floor, reach for the head, lower. Repeat 20 times.

The set of exercises for gymnasts is designed for professional athletes and is not designed for ordinary lovers of light physical activity. The number of repetitions and approaches during training is selected individually.