Steel press is the dream of many men and girls. It so happened that in recent years a large number of myths have developed around training abdominal muscles, which many aspiring athletes believe in. This article describes how to pump up a steel press at home or in a gym.
Anatomy
To begin with, it's worth figuring out what a press is. The abdominal muscles are divided into the external (rectus abdominis muscle, oblique muscles) and the inner layer (transverse muscle, internal oblique).
But the listing does not end there. All the muscles described above almost never work in isolation. In almost every exercise, other muscle groups are included in the work:
- rectus femoris muscle;
- tailor's hips;
- adductor muscles;
- extensors of the back;
- buttocks.
Together they form the core. Therefore, in order to pump up the steel press, you need to train the core (or the midline of the body, as it is also called).
Bark functions
Cor plays an important role not only in sports, but also in everyday life. He is responsible for stabilizing the body when performing certain exercises, as well as during everyday activities (such as walking, running, bending, and so on). The stronger the muscles of the midline of the body, the greater success an athlete can achieve in basic exercises.
Major misconceptions
- By pumping, you can get rid of fat. Many newcomers who have only recently embarked on a healthy lifestyle, naively believe that if they pump their abs daily, this will help them get rid of a large abdomen and excess body fat. Day after day they train their abdominal muscles, but often such exercises do not lead to any result. Why it happens? It's simple: press training does not affect the fat burning processes in your body. To remove the fat layer, it is necessary, first of all, to change your diet. You can do at least a thousand twists every day, but your stomach will remain large if you continue to eat buns and junk food. Before you go on a particular diet, it is strongly recommended to consult with a specialist. A sharp transition from one diet to another can greatly harm your health.
- From a large number of repetitions, muscles will grow faster. When it comes to pumping a steel press or some other muscle group, one important rule should be understood: by doing a large number of repetitions, you train muscle endurance, not their volume or strength. Over time, when the number of your repetitions in one approach begins to exceed 25-30 times, you will need to use additional weighting in order to complicate the exercise. This is called a progression of loads.
- To grow muscles faster, they need to be trained every day. This myth applies not so much to the abdominal muscles as to strength training as such. Remember once and for all: muscles do not grow during exercise, they grow during rest. After a hard exercise with iron, it is important to give your body a rest of at least one day, and only then proceed to the next workout. In addition, do not forget that the abs muscles get a good indirect load during other exercises, therefore, for a high-quality study of this part of the body, it is worth allocating no more than two or three full-time workouts per week.
Recommendations for beginners
Before moving on to discussing steel press exercises, it’s worth finding out a few helpful tips that will help you achieve your desired results faster without risk of injury.
- Breathe correctly. A very important detail that many do not pay attention to. With improper breathing, you will suddenly begin to lose strength and concentration, which will significantly reduce the effectiveness of the exercise. Remember: exhalation is necessary for effort; in the negative phase, inhale.
- Follow the technique. A fairly common situation: a person does an exercise in the hope of pumping up a steel press, but after its completion completely different muscles ache. The reason for this is often the wrong technique. When you are doing the exercise, try not to rush and focus your attention on the muscle that it is aimed at developing.
- Train not only the press. If your task is to get rid of the fat layer, then you need to perform exercises not only on the press, but also on other muscle groups. So you burn more calories and build a beautiful and aesthetic body.
- Do not forget about the warm-up. Before each training session (it does not matter that you will train: abs, arms, legs or any other muscle group), try to warm up properly. This will prepare your muscles and joints for subsequent loads and, most importantly, prevent unwanted injuries.
- Before you start pumping the press, make sure that training is not contraindicated for you. If, for example, you have problems with the spine, then you should first consult a doctor.
Exercises for the steel press: how do you plan?
In total, three movements can be distinguished that are able to form beautiful and strong abdominal muscles:
- Twisting.
- Leg raises.
- Strap.
There are a huge number of varieties of these exercises. But you should not do all these movements in a row for one training session. Make up a complex of two or three exercises for yourself and work with it for 2-3 months. When you understand that the load is already not enough, and the movements themselves will be given to you too easily, then you can change the program to a new one. Slowly and slowly complicate your workouts to create a progression of loads. If you eat right and exercise correctly, you can see the first results after a short period of time. Adhering to these rules, you can pump the steel press at home or in the gym without any problems.
How to do abdominal exercises?
You can find out how to correctly do the above movements from the videos below.
Technique for twisting on the floor.
Raising legs in the hang.
Technique of the bar.
This article describes how to pump up a steel press at home or in a gym. Putting the information received in practice, you can achieve good results.