The beach season is approaching, which means it's time to change the “beer ball” to beautiful “cubes”. There are many ways to put your body in order, but only good physical activity and strength will give a real, and most importantly, visible result. Unfortunately, no diet and treadmill will help you achieve a raised abdomen. Only special strength press exercises for men will work out the necessary muscles well and make the treasured “cubes” appear outward.
The place where the cubes hide: anatomy of the abdominal muscles
The muscles of the abdomen consist of three types of fibers: oblique, transverse and rectus muscles. Let us dwell on the latter, because they are responsible for the relief, which is so important for men.
Press exercises usually involve almost the entire area of these muscles, with the exception of a small area in the lower section. It is the rectus abdominis muscles with the proper volume and size that form the very “cubes”. As for the oblique muscles, they extend from the armpits to the groin and form a V-shaped silhouette of our body, but they do not require special study.
The fact is that the oblique and transverse muscles act as stabilizers and assistants in various basic exercises, which means that they already receive a sufficient amount of load. Plus, the transverse muscles are not visible at all on the body, but they hold our internal organs, which means that they also require working on ourselves. The best exercise for training these muscles is a vacuum.
Why is the lower part of the press always behind the upper?
Many athletes notice that typical exercises for the lower press for men do not bring any result, and girls generally fail to bring this part of the body into tone. What is the matter? It's time to dispel the myth that you can pump up the lower abdomen with special exercises. The fact is that it is almost impossible to make bulky muscles in the lower press for two reasons:
- In fact, there is nothing to train there. Aiming at this site will be extremely difficult, even for men. Abdominal exercises usually involve strong and thick muscle fibers, which take up the bulk of the load. In the lower part, the muscles are very thin and weak, practically have no connection with the joints and do not work in everyday life, and therefore they respond poorly to training and do not please us with growth.
- In the lower abdomen, as a rule, there are much fewer nerve endings, this is intended to protect the organs of the reproductive and genitourinary system. The fewer neural connections, the worse the muscles respond to physical effects, and therefore do not grow. Even the most difficult exercises using weights can not "wake up" sluggish muscle fibers.
We expose the result: what to do to draw the relief of the press
Even the best press exercises do not guarantee you that in the near future you will be able to boast of a beautiful relief. The fact is that even very pumped up muscles can be hidden under a huge layer of subcutaneous fat, which means that it is still very, very far from the “cubes”. To make your body embossed, you need to combine two components:
- build up a large amount of muscle mass in the target anatomical group;
- minimize the amount of subcutaneous fat.
With the first paragraph, everything is more or less clear - you just need to choose an adequate training program that is most suitable for men. Abdominal exercises are the best way to build mass and significantly strengthen your muscles.
As for the second point, here we must not succumb to all kinds of rumors and myths that fat can be "melted" in saunas and a bath, "shaken" on special simulators and "squeezed" out of cells with massage. Fat burning is a chemical reaction, which means that nothing but proper nutrition and a calorie deficit will help you.
And now we will consider the most effective abdominal exercises for men, which will help to isolate rectal abdominal muscles in isolation and will work exclusively for weight and volume. But remember that muscle growth is directly dependent on your diet. With an acute shortage of proteins, this process slows down significantly, and a calorie deficiency leads to reverse processes and the destruction of muscle fibers.
Efficiency in simplicity: conventional twisting
It's no secret that the simpler the biomechanics of an exercise, the more effective it is. If the training involves the simplest one-joint movement and the target load on the muscle without the participation of various stabilizers, then the result will definitely meet your expectations. Ordinary twisting is a good classic abs exercise for men. In the gym, it can be performed in a Roman chair at various angles, and at home - just on the floor. Despite its simplicity, this type of training requires strict observance of technical nuances:
- Fix the legs and pelvis well, excessive joint mobility can adversely affect the technique.
- Always round your back, it is from this that this type of exercise got its name. You should literally "twist" inward.
- All movements are performed very slowly and at maximum voltage.
- At the top of the trajectory, always empty not only the lungs, but also the diaphragm, this will help to tighten the muscles of the press.
- The longer you hold the pause in a state of peak muscle contraction, the stronger the effect on the target muscles. Remember that the press likes static loads more than dynamic ones.
Aiming the bottom press: reverse twisting
This is a good lower abs exercise for men. In fact, this is a reverse modification of the first exercise. If in the classical version of twisting we raised the body to the legs, then here it is the opposite: the legs will be attracted to the body. There are several ways to complete this exercise:
- The standard option is lying on the floor. In this case, the body remains stationary, and straight legs rise up, while it is desirable to tear the lower back off the floor and transfer the body weight to the shoulder blades. At first glance, it is quite difficult, but with a little training, you will certainly master the technique.
- Raises the legs in the frame for pull-ups, focusing on the forearm. Here, everything is quite simple: you just need to raise your legs at an angle of 90 degrees, while keeping your body weight on your elbows and forearms.
- Raising the legs on the horizontal bar is a more complicated view of the previous exercise. Here the body weight is held on straight arms, and the back has no support in space. This is a good stabilizing exercise that perfectly loads various muscle groups.
Crossover to the Rescue: Prayer Exercise
It is also a fairly effective abdominal exercise for men. It is a peculiar version of twisting, only in a slightly modified version. In addition to the abdominal muscles, the upper and middle parts of the back work in this type of training, and triceps acts as an “assistant”. It is worth noting that triceps is always loaded in exercises using a rope handle.
Equipment:
- Kneel a short distance from the treadmill, grab the handle with both hands and wrap it behind your head.
- In one movement, bend down, while trying to reach with your elbows to your knees, while the handle is held behind your head.
- Hold in this position and return to the starting position.
We connect statics: pumping a press a roller
Training with a roller is often included in the training program for men. Exercises on the press in the hall using this simple device can be very effective. But it is better to use it as a warm-up or as a “finishing” exercise in order to work out the press “to failure”. The technique is very simple: take the emphasis lying on your knees and move the case back and forth, while holding the roller with both hands.
If there is a problem with the spine: twisting on the fitball
A good exercise for the press in the gym for men, especially for those who experience some problems with the spine and the classic twisting options are not available to them. The ball in this regard acts as a shock absorber and removes the load from the back.
We train muscles of a core: exercise "Planck"
When training the press, it is important to pay attention not only to the dynamic form of training, but also to static loads. This perfectly loads the muscles of the cortex, and it is very important to maintain them in working condition and constantly train, especially for men. Exercises for the press at home can be as effective as good training in the gym. To simultaneously strengthen and stabilize the muscles of the press, you must regularly perform the bar. If you bring the time to complete this exercise to at least 12-15 minutes, you will forever forget that the press was once your problem area.