Every man dreams of having a beautiful and embossed press. Cubes on the stomach immediately attract attention and cause respect, and sometimes envious glances. However, it should be borne in mind that a beautiful torso is most often the result of hard training. But how to achieve such a result if there is absolutely not enough time for the gym? Then a press board and some simple exercises that need to be repeated every day will help you.
This sports equipment is one of the most accessible and widespread "simulators", second only to dumbbells. In Soviet times, a press board was found in almost every apartment along with a Swedish ladder and rings. Now this popular sports equipment has undergone a number of changes compared to its counterparts of twenty years ago, but continues to be one of the most common accessories for gyms and fitness centers, and for the home.
Exercises on the press board are best performed in conjunction with exercises for other muscle groups and alternate with classes on other sports simulators. If you study at home, then several approaches to the press board can be divided into push-ups, jumping rope and dumbbell exercises. Let's look at the most effective and useful exercises that you can perform using a press board.
Upper Press Load
Classic torso lifts are best suited for this when using an inclined board. To perform this exercise, you need to fix the board at a convenient angle (a steeper angle increases the load on the muscles of the lower waist) and lie on it with your back, securing the feet with a belt (on some boards there is a special bar on which the feet are fixed). Next, you need to clasp your hands behind your head and bend the body up, towards the fixed feet. It is advisable to keep your knees slightly bent during this task. This exercise requires two to three approaches.
The load on the lower part of the press
We lay down on the board with our back (we select the angle of inclination arbitrarily) and fix our own body on it, holding our hands in an optimal convenient place. Then we begin to raise our legs and gradually bend them at the knees. And knees stretch as far as possible to the head. Then slowly lower the legs to their original position (until they are fully straightened) and repeat the exercise ten to fifteen times. Perform such a leg lift is also necessary in two or three approaches.
The load on the lateral muscles of the press
For this exercise, you need to settle on the board, as with the classic torso raises, but do not focus on the direct rise to the fixed feet, but on the “twisting” of the torso. To do this, we lay our hands behind the head, and with our elbows spread apart, we try to touch the knees (with the right elbow - the left knee, and the left - the right).
It should also be understood that the press board, which exercises should be performed daily, is not a guarantee of a beautiful embossed abdomen “with cubes”. Classes on this projectile should be combined with other physical activities and proper nutrition. Otherwise, your hopes for creating an ideal body may simply not be justified, and a press board, bought for a lot of money, will become just not the most beautiful element of the interior.
To prevent this from happening, you should follow just a couple of simple conditions. First, train daily, at least for a few minutes a day. Secondly, eat right - to the maximum exclude sweet and flour from your diet, and say goodbye to beer from drinks. And remember: if you confidently go to your goal every day, then after a couple of months the result will not only pleasantly surprise you, but will really please you!