The press is the rectus abdominis muscle, which performs two important functions. The first function is the stabilization of the upper body, and the second is the rapprochement of the upper part of the body with the lower. High-quality training of the press improves the condition of the body and makes the body more resistant to stress.
Press structure
The press is the rectus abdominis muscle, which is attached with a narrow lower part to the pubic bone, and the upper, wider, to the xiphoid process.
3-4 tendon jumpers pass across the muscle fibers, which, when training the press, create the so-called “cubes”. Two tendon jumpers are located above the level of the navel, one at the level, and the fourth below.
Press functions
The press performs two important functions for the whole organism:
- Body stabilization.
- Twisting.
As an antagonist of the back muscles, the rectus abdominis muscle helps balance the body. If there were no abs, the upper body of the human body would lean back, leading to falls.
Weak muscles of the press hold the body together, since without their proper development, any rise from a horizontal surface: a bed, an armchair, a chair or a bench, occurs by a swinging method. This can often be seen in obese and older people. In the former, this is due to the fact that the muscles have never been stressed, and in the latter, the situation is exacerbated by the fact that with age the muscles contract and weaken.
Twisting is called exercise during training the press and the process of bringing the upper body to the lower. Due to this movement, a person can, for example, chop wood, push and leave a lying position without rocking.
Home workouts
The press develops at a high level of load, which can be obtained in the gym or fitness center. But due to the fact that the rectus abdominis muscle performs a limited range of motion, it is possible without loss of quality to carry out the press training at home.
The simplest training program consists of one exercise that affects the entire area of the rectus abdominis muscle. To complete the exercise program, you must complete the following points:
- Lie flat on your back. The shoulder blades and tailbone should be pressed to the floor. There should be a small gap between the lumbar region and the surface.
- Bend your legs at the knees, slightly apart. Feet tightly pressed to the floor.
- Arms should be placed on the chest or behind the head.
- Perform compression by bringing the ribcage closer to the pelvic area. Stop for three seconds and return to starting position.
- Repeat 20 times.
To prevent the back skin from being damaged during the exercise, put a sports mat or towel. Performing the exercise, you can not put pressure on the head with your hands, as this can lead to injury to the cervical spine.
Warm up
If you still haven’t been involved in sports and have decided to develop rectus abdominis muscles, then it’s important to warm up before doing your home abs workouts.
Warm up options:
- Stand up straight, feet shoulder width apart, hands on the belt.
- Slowly bend forward and return to the starting position.
- Bend back, return to starting position.
- Make tilts to the left and right.
- Repeat each action five times.
Such a warm-up will allow the abdominal muscles to engage in work. During its execution, a little training of the press takes place, but the load is too small for the muscles to be tired, but it is enough for the blood to actively feed the muscles, and the ligaments and tendons become more elastic.
Stretching
Unlike warm-up, stretching has other goals. It is needed so that the muscles lengthen, increasing their working surface.
Training program for stretching press:
- Lie on your back, bend your legs at the knees, and press the feet firmly to the floor.
- Hands to lock in the lock behind the head.
- Bring the upper body to the lower, as if curling toward the legs.
- Relax slowly, returning to the starting position. As soon as the abdominal muscles cease to feel the load, tighten your back muscles, bend your back in an upward direction, try to stretch your chest as high as possible.
- Hold this state for five seconds. Return to starting position.
The use of stretching in training the press is an important attribute of the qualitative development of muscles. A muscle that is not stretched eventually becomes less flexible, and the range of motion decreases.
Workout with the horizontal bar
Many in the apartment have a horizontal bar or horizontal bar. To train the press at home, it will be enough.
A set of exercises with a crossbar:
- Grasp the bar with both hands. The body should hang straight, without swaying.
- Slowly raise your straight legs to a level of 90 degrees. Hold for three seconds.
- Slowly, without jerking, lower your legs to their original position.
- Repeat 10 times.
This is a simple workout for your abs.
An advanced set of home exercises for the press:
- Hands hold tightly on the crossbar. The body hangs straight, without swaying.
- Start lifting the legs bent at the knees, while turning the lower body.
- At the top, stop for three seconds and return to the starting position.
- Repeat for each side.
This method of training the press loads not only the rectus abdominis muscle, but also the oblique muscles. The complex load of several muscle groups gives a greater result and more rapid development of the press.
Press at the girls
The female body has less muscle mass compared to the male. That is why for girls a training program for the press is made taking into account this physiological peculiarity. Also, static exercises are more useful for girls.
Option training program for girls:
- Lie on your back, legs are extended, arms are located along the body.
- Raise your legs about five centimeters. From this position, raise one leg 90 degrees.
- Repeat the exercise for each leg, until burning sensation in the abdomen. Rest for five minutes.
Advanced Abdominal Exercise Level:
- Lie flat on your back, arms are located along the body, legs are straight.
- Slowly, for 10 seconds, raise your legs to a level of 90 degrees. Stop for five seconds.
- Lower your legs for 15 seconds. Relax.
- Repeat exercise 10 times.
The benefits and harms of abdominal exercises for girls
Static exercises improve the blood flow of the pelvis, strengthening the muscles of the lower press. This is extremely important for the female body. Exercise for girls allows you to improve your posture and strengthen your abdominal muscles.
Also, static exercises can improve the condition that occurs with premenstrual syndrome. But it is not recommended to perform exercises on the abdominal muscles in the first days of menstruation - this can lead to additional pain. If during the period of menstruation there is an irresistible desire to play sports, it is better to make a light run.
Harmful exercises for the press are those in which the legs rise above the level of the navel, since during menstruation a natural process must occur in which all the discharge leaves the female body. By changing the angle of inclination, you can provoke a process in which the discharge will be inside longer than possible, leading to a deterioration of microflora.
Strap
The most popular static press exercise is the bar. This is a powerful exercise that develops strength, power and relief of the rectus abdominis muscle.
A press training program at home must necessarily include this exercise. You can perform it both in the gym and at home. In order to prevent damage to the skin of your hands, it is recommended to use a sports mat.
Exercise:
- Stand in a push-up rack: legs are close, arms are shoulder-width or wider, body is straight.
- Bend your elbows, laying them on the floor, hook the brushes into the lock. Elbows are located at right angles under the shoulders.
- Stand in this position for as long as possible.
If during the exercise reduces the pressure, then the muscles are not ready for such loads and the session should be discontinued. It is recommended to start standing in the bar from the minute, gradually increasing the amount of time.
There are no restrictions on the amount of time spent in the rack, since the world record at the moment is as much as eight hours.
A more complex version of the bar:
- Take up the push-up rack. The legs are close, the body is straight.
- Forearm position parallel.
- Raise one leg and arm. Stand in this position for two minutes.
- Repeat the exercise by lifting the other leg.
This variation loads the abdominal muscles, buttocks and leg muscles as much as possible. The oblique and lateral abdominal muscles are also actively involved in the action.
As mentioned earlier, the main advantage of exercising your press at home is that this or that apparatus or simulator is not required. For exercises on the rectus abdominis muscle, it is enough to have a sports mat or towel.
Almost all exercises for training the abs are bringing the upper body to the lower and vice versa. Below will be presented exercises that use the abs muscles more than others.
Twisting
This is the main type of abdominal exercises. These exercises are simple and extremely effective.
Performing classic twists:
- Lie flat on the floor on your back.
- Legs are straight and pressed against each other.
- Hands in the lock behind the head.
- Slowly start moving the upper body to the lower, without lifting your legs off the floor. Fix this state for three seconds.
- Return to starting position.
If the exercise is difficult, you can stretch your arms out in front of you.
Reverse twisting (horizontal bar required):
- Grasp the horizontal bar. The body remains straight and does not swing.
- Slowly raise the legs bent at the knees and pull them to the chest.
- Slowly relax your legs, taking a starting position.
This version of twisting is better worked out by the lower press, which is more difficult to train.
Side twists:
- Lie on a sports mat. There should be space under the lumbar region. The pelvis and back are firmly pressed to the floor.
- Hands to lock in the lock behind the head. The legs are bent at the knees.
- Compress the rectus abdominis muscle by touching the right elbow of the left knee and vice versa.
- Repeat exercise 15 times.
Such a press training at home will develop both the rectus abdominis muscle and oblique muscles, as well as load the core muscles, which act as stabilizers.
Exercise harm
This exercise actively affects the spine, subjecting it to increased stress. Therefore, it is not recommended to perform exercises on abdominal muscles for people with osteochondrosis or back injuries.
It is also not recommended to perform abdominal exercises for people with hernia, high blood pressure and in the postoperative period. During the exercise in the abdominal cavity creates increased pressure, which can contribute to the deterioration of the postoperative or chronic painful condition.
It is not recommended to train the press during menstruation for girls, as this can disrupt the natural cycle. A stressful situation can negatively affect the body, and the menstrual cycle will fail.
Caution should be taken in this exercise if there are any problems with the cardiovascular system.