Nowadays, to enjoy success in women, charm and charisma is no longer enough. Representatives of the fair sex primarily pay attention to the sports form of the alleged chosen one. The muscular torso and embossed cubes always evoke genuine delight and respect in girls. To achieve a visible result, you need to choose the right and effective exercises for the press for men. The secret of the coveted cubes lies in regular training and proper nutrition. The press is divided into two main muscle groups: straight and oblique. In turn, the rectus abdominis muscle is divided into upper and lower abs. Only with a detailed study of each site and pumping the back you will get a raised torso and a beautiful posture. At each training session, attention should be paid to all departments. Choose 5-6 exercises from the list and do at least 4 times a week. Believe me, the result will not be long in coming.
Bicycle
Lie on the floor or on the gymnastics bench, firmly press the shoulder blades, pelvis and elbows. Lift your legs up and bend them at the knees. Shins should be parallel to the floor. Start alternating foot movements. Imagine pedaling an impromptu bicycle.
Twisting
There are several options for twisting. The legs can be bent at the knees, firmly pressing the feet to the floor, and perform lifting the body with a complete separation of the blades. Another option involves the simultaneous raising of the legs and body, simulating folding in half. And for the simultaneous study of the upper and lower abdomen, keep your legs at an angle of 90 ° and raise the body by two counts to avoid pushing the shoulder blades off the floor. These are the classic and most effective abs exercises for men and women.
Reverse twisting
Lower cubes always swing longer and harder than the upper ones. If you are looking for good exercises for the lower abs, reverse twisting is best for men . They are best done on the floor, but inexperienced athletes can practice on the bench. Lying on your back, you need to raise and lower the legs bent at the knees. A prerequisite is the separation of the lower back. For greater effectiveness, keep your legs tense and do not let them touch the floor.
Free Weight Exercises
Unlike women, abdominal exercises for men should be performed with extra weight, this is due to different physiology. The lumberjack exercise is very useful. Stand on the right knee, take a dumbbell or a stuffed ball with both hands and lift 30-40 cm above the left shoulder. Slowly lower your hands to your right knee. Head and torso should be strictly looking forward, legs are fixed. With the same weight you can do "evasion". To do this, sit on the floor, lock your legs in a bent position, press the feet very firmly against the floor. Hold the item against your chest and lean back slightly. Perform turns in different directions, while keeping the abdominal muscles in tension.
Phytobole Exercise
Special exercises on the ball for the press will help you further strengthen your chest muscles. Lie on a phytoball, your back and shoulders should be well fixed. Take dumbbells and do the usual summary and arm layout.
Board
A good firming exercise for the back muscles . Take emphasis on your elbows and strain your whole body, hold in its original position for about 30-40 seconds. Then relax and repeat again. For oblique muscles of the abdomen, a similar exercise, the “side board,” is useful.
Bridge
Lie on your back, legs bent at the knees, feet looking straight. Hands should be extended along the body, elbows firmly pressed to the floor. With the strength of the abdominal muscles, tear off the buttocks, pelvis and back and linger at the point of greatest tension for a few seconds. Sit down on the floor, rest and repeat the exercise.
These exercises for the press for men can safely be included in the main workout. Adjust the number of repetitions according to the sensations, most importantly, feel the tension in the muscles. To achieve the result, it is worth doing at least 4 approaches for each type of exercise. And also do not forget about proper nutrition and aerobic exercise.