Body building exercises for the abdominal press
Body building exercises for the abdominal press [1]
Body building exercises for the abdominal press [2]
1. “Rise-lowering”.
Exercise is carried out with the legs fixed on a simulator, as in horizontal, and, for the prepared sportsmen, down to vertical position. Legs should be bent slightly in knees to avoid traumas of the bottom of back. Exercise influences at slow rate of performance more effectively. Use of additional burdening is possible. To load lateral muscles press it is necessary to do at time of rise of a trunk to do the curve to the left and right. Influences on the top third of press muscles.
2. "Rise of legs".
Exercise is carried out as laying horizontally, and in hang on a crossbar. It is possible to carry out exercise laying on a bench (buttocks hang down). Rate of performance is slow, with an independent pressure of press muscles in the compressed condition. Influences to the bottom third of direct muscles of a stomach. Use of additional burdening is possible.
3. "Rise-lowering on the Roman chair ".
Exercise is carried out just like 1st, but the accent of loading is displaced on the middle part of direct muscles of a stomach.
4. "The frog".
It is carried out laying on a back. The bent legs put on eminence so that a hip with a shin make right angle. Slowly tear off head, then shoulders and back, lift a trunk how much you can and remain 2-3 seconds in a point of the maximal pressure of press muscles, and then return to a starting position. Use of additional burdening is possible. It is very good exercise for direct muscles of a stomach.
5. Bending of trunk kneeling at the top block.
The adapter of the block is held behind a head. Slowly to bend a trunk by force of belly muscles up to a contact with floor. You must remain in the intense condition 2-3 seconds. Then return to a starting position. It is not necessary to use heavy weight, because you must exclude the help of hands and back. Excellent finishing exercise in training of press muscles. Influences to all region of an abdominal press.
Body building exercises for the abdominal press [1]
Body building exercises for the abdominal press [2]
See also:
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