A beautiful press is an occasion for envy and pride at the same time. It is incredibly difficult to achieve relief muscles on the abdomen. If we are talking about home training, then this seems impossible. However, the most difficult exercises on the press can achieve this result for a small price in the form of diligence and discipline.
It should be understood that some of the sets below are extremely stressful for the body, therefore it is recommended to take them deliberately and gradually, without overloading the body. The most difficult exercises for the press can lead to injuries, and an attempt to perform them without proper preparation is carried out at your own peril and risk.
The importance of combining different sets
The muscles of the press are divided into segments and various exercises are designed to distribute the load between them. Therefore, it is important to constantly combine exercises, change them, or even take a break. With constant intense loads, the tissue will accumulate fatigue, which will lead to a malfunction in the mode and the loss of several days to recover. In addition, you need to take small breaks between sets, so that the cells are filled with oxygen. Together with proper nutrition and fat burning cardio, the result will not be long in coming. If you devote a few minutes a day to training, then even the most effective and complex exercises for the press will not benefit the person, but will turn into a waste of time.
Preliminary preparation
It is believed that a complex set or projectile should be approached as rested as possible. But in professional sports, obviously, a completely different state of things. Here, each athlete tries to stretch as efficiently as possible before even getting down to business. In the same way, the most difficult exercises on the press oblige to carry out preliminary training. For example, you can do a warm-up:
- stretching "Cobra Pose" - 30 seconds;
- "Pose of the child" - 40 seconds;
- side bar on each side - 15 seconds;
- push-ups with twisting - 5 times on each leg;
- bridge - 30 seconds;
- Superman - 30 seconds.
It is not necessary to perform absolutely all exercises, but it is extremely important to do at least a part. If the athlete feels that the muscles in the press area have begun to heat up, this means that you can start the basic exercises.
Strap
The most common bar is almost always ideal for fast, but at the same time intense training. It is necessary to take the emphasis lying down, and then bend your arms around the elbows, stretching the squeezed wrists forward. Head can be put on fists. In this position, you need to stand for at least 40 seconds, and then take a short break. The best option is a set of 3 times for 40 seconds. It should be combined with twisting, the "Roman chair" or exercises with dumbbells.
Of the accompanying things, a sports uniform and reliable shoes are required if it slides, that is, the risk of falling and hurt your head. Among the most difficult press exercises for girls, the standard bar is almost always the best choice.
Side bar
A much more difficult exercise. Suitable in order to increase the load on the oblique muscles and make the stomach visually smaller. It is carried out as follows:
- lie on your side, put your hand under your head;
- the opposite arm is firmly pressed to the body;
- a slow rise on the arm, which was under the head, until it forms an even angle in the elbow joint;
- legs are one on one.
In this position, you need to stand for 20 seconds, and then change sides. The most effective set consists of three approaches, but for an unprepared athlete this will be difficult, it is better to do two. Ideal as the most difficult exercise on the press at home, you can perform such a bar anywhere.
"Climber"
The climber has a whole "bunch" of beneficial effects on certain abdominal muscles. It is extremely simple, does not require additional equipment, and if all the movements are done correctly, the press will start to burn almost immediately. In order to get it right, you need to:
- stand on all fours, but instead of focusing on your knees - straight legs, as in the photo;
- transfer all weight to your hands;
- alternately pull your legs toward you, as when running in place;
- keep the housing from wobbling.
The set consists of 2 sets of 30 times. After each cycle, the muscles should feel extremely strong, otherwise the athlete made a mistake during execution. Among the most difficult exercises for the press for men at home, "Mountaineer" takes an honorable second place, after the "Roman chair".
"Roman chair"
It is believed that in this way the Roman legionnaires trained the core. True or not, it is unknown, but the exercise is really effective. However, at the same time, it is traumatic and requires preliminary preparation. The most difficult press exercises for men are often concentrated just around this kind of twisting. In order to perform it correctly, the following manipulations should be carried out:
- prepare a stool firmly knit together and reliable;
- set it in front, for example, the edge of a sofa or chest of drawers, so that the ankle has an emphasis when bending the body back;
- to sit in such a way that the knees bend slightly;
- bend back to such an angle that the abdominal muscles are fully extended;
- return to starting position.
Exercise is really difficult, but at the same time effective. The set consists of two approaches 40 times. Breaks are 30-40 seconds, performed exclusively on an empty stomach and limit yourself to water.
"Bike"
It is quite possible to carry out such an exercise at home, without involving any equipment whatsoever. The most difficult exercises for the press do not have to be extremely complex and multi-level. A simple bike allows you to immediately prepare all the muscles of the abdomen. However, it is extremely important to follow the approach correctly: keep your legs together, limit fluctuations from side to side, tighten your abs and not relax. In order to classically complete the set, you need to do the following:
- lie on your back, it is better to use a mat or bedding;
- raise your legs to a right angle with your back;
- perform actions similar to pedaling on a bicycle.
The set consists of 2 sets of 60 times. The respite is 30 seconds. After the correctly performed exercise, heat and tension appear in the abdominal muscles. Perfect for both men and girls. If it is difficult to complete a full set, then it can be scattered within one training session, for example, at the beginning and end.
Leg lift
The easiest way to perform the exercise is to use the bars or horizontal bar. It is enough to rest your hands on the shell, and then straining the press, raise your legs to form a right angle. If the athlete does not have the opportunity to go to the gym or to the sports ground, then the most difficult exercises for the press, including this, can be performed at home. To do this, you need to carry out such manipulations:
- lie on the floor in a pose, like for a bicycle;
- raise your legs while holding them together;
- hold the limbs at a right angle for several seconds;
- lower your legs slowly.
It would seem to be an extremely simple exercise, but it allows you to tone all the muscles in general. The set also consists of 2 approaches of 20-25 times. If it’s hard to do, then you can reduce the intensity.
"Boat" or double rise
An extremely simple exercise that allows you to burn fat on your stomach as quickly as possible. At the same time, the set is quite heavy and it needs to be done after the athlete has warmed up the muscles. The performance looks like this:
- lie on your back;
- legs and arms are straight;
- heels together, palms open;
- raise both pairs of limbs at the same time;
- hold for a second in the air;
- Slow down.
A slight allowance is allowed in the form of lifting the legs bent at the knees, but this somewhat reduces the overall efficiency. The set consists of two approaches 20 times.
The most difficult exercises for the press will not be effective if a person does not observe the regularity of training and diet. In addition, another point that is almost always forgotten is important, namely: motivation. Only through this power can one succeed and finally find the flat stomach of one's dreams.