It is often believed that the best exercise for the press is. Peter Francis, Professor San Diego State University, set itself the task with scientific methods Reply to this question and determine the most effective exercise on the press.
During his study (1), the influence of the 13 most popular exercises on the press on the direct involvement of the abdominal muscles was assessed. With the help of electromography equipment, the load in the upper, lower and lateral groups of muscles was measured abdominal press. In addition, all three dozen participants of this scientific experiment measured the burden in the muscles of the thighs to determine whether the movement is not performed due to the muscles of the legs.
Fitizen already wrote about Tom - Recall that often exercises on the press are fully incorrect, and the load from the abdominal muscles is shifted to secondary muscular groups (for example, to feet or at the bottom of the back).
Effective press exercises
Each subject of the aforementioned study performed 10-12 repetitions of a certain exercise on the press, strictly following a rhythm in two seconds to the rise and two seconds to lower the hull - Recall that an excessively fast pace of exercise unequivocally reduces the level of muscle involvement of the press. The effect of each of the exercises both on the straight muscles of the press and on the side and oblique muscles of the abdomen was determined.
The result of the effect of each exercise on abdominal muscles was compared with classic twisting. If the exercise indicator was defined, for example, as 200 units, it means that the exercise involved the abdominal muscles twice more efficiently than twisting (100 units). If the result was 50 units - then the exercise is two times worse.
Exercise "Driving Vacuum"
Separately, we will not work in the structure of the study, since it involves into the work of the muscle, to measure the work of which is quite difficult using the method of electromyography. Recall that with the right execution of the "Vacuum of the abdomen", not only the internal muscles of the press and the case, but also the muscles of the diaphragm are included.
In other words, despite the fact that this exercise definitely develops the press and makes the belly much more elastic, the effectiveness of the vacuum for the press is due to the development of neuromuscular bonds and the general strengthening of muscle tone than the immediate muscle fiber hypertrophy.
PRESS: Rating of the best exercises
Below are the results of a comparative study of popular exercises to the press. It should be noted that although the primary task was to determine the best exercises for both the live abdominal muscles and for the side press, it turned out that it was only extremely well-trained people to isolate a certain zone - the beginners are almost inaccessible. That is why it has its own characteristics.
The best exercises for straight muscle press
Exercises on the side muscles of the press
7 best exercises for the press
1. Exercise "Bike"
Source position: lying on the back, the loin is pressed to the floor. Lift the top of the torso, then the legs; Start performing alternate knee tightening to the head, as if. Right knee must touch the left elbow, then - on the contrary. Read more about the technique and pros. 2. Lifting legs
The exercise is performed as with the fixation of the back in the simulator (see photo), and without it. During execution, the body remains fixed, moves only bent legs. It is important to feel the work of the muscles of the press and constantly control the movement. 3. Twisting with roller
Exercise can be performed not only with a special roller, but also with dumbbells or barbell (see photo). Stand on your knees, transfer the body weight into your arms, "roll back" forward, then, due to the power of the abdominal muscles, return to its original position. 
Sit on Fit-Bol, lay hands for your head, then dug back. By controlled motion due to the abdominal muscles, lift the case, delay for a second and go down again. Hips when performing should remain parallel to the floor. .
Lying on the back, the loin is tightly pressed to the floor, arms along the body. Raise the legs up, the knees are slightly bent, the ankles touch each other. The power of the abdominal muscles slowly raise the pelvis, as if twisting towards the head. 6. Exercise "Planck"
This exercise is considered the best static exercise for the muscles of the press. It is necessary to take a steady position of the rack on the elbows, fix the housing, strain the abdominal muscles - and maintain this position 30-40 seconds. Then repeat several times. Read more about. 7.
The exercise is largely similar to classical twisting, however, when the hand is performed, the head is not laid down, and stretched back. Actually, this particularly complicates the exercise, increasing the level of muscle involvement in the work. Exercises on a press for men and for women
Despite the fact that the structure of the muscles of the abdominal press in men and in women is absolutely the same, the strategy of his workout is still different, since the implementation of multi-sowing basic exercises with a serious working weight is developing indirectly and the press - as a result, classical twists seems to most of the men-athletes are overly light.
On the other hand, most girls will be completely undertaken by the performance of foot raises in Wiste or even the aforementioned twisting with a roller. That is why once again we recall that the universal "best exercise on the press simply does not exist, since each trained has its own level of physical training.
Top Exercises for Men's Press
- Lifting legs in Wiste
- Twisting with roller
- Exercise "Bike"
Top Exercises for Press For Women
- Twisting lying
- Stomach Planck and Vacuum
Is the upper and lower press divide?
As Fitizen has already mentioned above, the scientific study showed that most subjects could not divide the involvement of the upper and lower departments of the abdominal muscles when performing exercises. Movements, in fact, were carried out by participating in the work of all the departments of the abdominal press muscles and muscles at the same time.
However, this does not mean that it is impossible to target the lower press of the press. This only shows that a training with an average level of preparation is not able to concentrate on the involvement of certain sections of the press to work - whatever exercises he did not perform. It requires special training techniques and a high level of sensation of abdominal muscles to work.
Another myth, indirectly denied by this study - the super efficiency of the roller for the press. Despite the fact that the exercises with the roller show a slightly greater result of the involvement of the muscles of the press than ordinary twisting, it is easy to see that there are more efficient exercises for abdominal muscles.
In addition, it is important to mention, when performing twists to the press with a roller, it requires a sufficiently serious level of development of the abdomen's muscles - if the muscles are too weak, then the main load will go into arms and lower back. The result, ultimately, will be only pain in the back and neck, and not a pixel cubes at all.
Exercises in press: Summary
- No simulator or roller for the press will not be as effective as the usual climbing legs in Wiste or the exercise "Bicycle" performed in slow rhythm and with perfect techniques.
- Most of the training medium level is quite difficult to divide the operation of the upper and lower parts of the abdomen's muscles - especially without ability to consciously strain certain presses of the press.
- Exercise "Vacuum for the abdomen" although it makes the press more, but not at the expense of hypertrophy processes.
Scientific sources
- Peter Francis, Ph.D, BIOMECHANICS LAB AT SAN DIEGO STATE UNIVERSITY,
The motor function of this muscle is carried out in the "twisting" of the housing relative to the hips and, on the contrary, the thighs relative to the body. Exercises for direct muscles are divided into two types. Some load the upper area of \u200b\u200bthe straight muscle, others - the bottom. So, when performing classic twists, straight muscle strands across the entire length, but the most load takes over its upper part. And, on the contrary, reverse twisting, when tightening the knees to the chest, the lower section of the press takes more load. Thus, the strengthening of the live abdominal muscle will help you achieve the best physical form In those athletic disciplines in which the classes are needed, jumping, lifting weights, etc.
2. oblique inner and outdoor muscles
On the sides, the hull "hug" external oblique muscles, they are diagonally relative to the direct abdominal muscle. Right under them is the oblique inner muscle, its fibers go under the counter angle to the external oblique. Thanks to such a device, multidirectional internal and outer oblique muscles help each other. These abdominal muscles tilted, bend and turn the torso. When some muscle groups perform dynamic work, others are strained statically, thereby stabilize the housing. Strengthening these muscle groups will achieve success in tennis, golf, baseball, etc. You will be easier to provide activities in those sports, for classes in which you need to rotate the body.
3. Intercostal muscles
Intercostal muscles belong to the group of deep breast muscles. These are short muscular fibersconnecting ribbones. The function is simple, but very important - to ensure movement chest in the process of breathing. Magnifying these muscles is quite difficult, the list of exercises to strengthen the unintentional. Mostly, all of them are associated with chest slopes towards the pelvis: for this body will need to bend and twisted. Isolated exercise There are no intercostal muscles, in any case, the oblique muscles of the abdomen will be strained at the same time, breast muscles, and many other parts of the body will also be involved.
4. Cross muscles
Pass horizontally relative to the abdominal wall. Muscle data fibers are directed transversely. Therefore, no twisting them will not work. The task of the transverse muscles is reduced to the protection of our intestines from concussions when running and walking, as well as an increase in the abdominal pressure during exhalation.
Press is one of the most attractive muscles of our body. Every woman and every man want to have a beautiful and inflated press. But what to make a sexual belly, you need to pick up proper exercises. - This is what you need! These are the most effective exercises.
Very often you can hear how people divide the press for 4 parts: the top, middle, lower part and side. They say different exercises Take different parts. That's bullshit!
In fact, the press is divided only into two parts: a straight muscle of the abdomen and side. Any exercises on the straight muscle will use it entirely. There is no such thing that lifting legs in His on the horizontal bar rolling you only the bottom ... No, no ... if everything is right, then the muscle will strain completely.
The only thing that in the rise of the legs on the horizontal bar is (for example), a little more load will go to the lower part of the abdominal muscle. All then, by 3 - 4% more than the rest of the parts. But this is such a mizier of these 3 - 4%.
Now let's understand best exercises in bodybuilding for the press.
Basic exercises for the press
Lifting legs in Wiste on the horizontal bar
Perhaps the most complicated and at the same time the most effective exercise for pumping the press. AT this exercise The lower part of the press is loaded slightly more than everyone else (only on 3-4% more than the rest).
Legek twisting
Secondly effective exercise for pumping muscle press. In this exercise top part The press is loaded slightly more than everyone else (just 3-4% more than the rest).
Side twists
It is purposefully working as a side press. It is considered to be better exercise. Do it without additional burden if you do not want to increase your waist in width.
These three are effective exercises for pumping press. Here is your program for training the abdomen:
- Lifting legs in Wiste on the horizontal bar 4 * 20
- Lege 3 * maximum twisting
- Side twisting 4 * maximum
This will be quite enough to kill the muscles of the press to kill the muscles.
Flat belly without excess fat And with embossed muscles always decorated the man. Female ideal Beauty also left the lush forms to a slim body with relief press. However, the muscles of the abdomen play a more important role in the body, rather than beauty. The developed muscles of the press are a "frame", which removes the load from the spine and keeps posture. So why do we like the press?
- Body stabilization. The muscles of the press support the spine in the right position and remove the load from the muscles of the lower back, intervertebral disks.
- Improving sports indicators. With weakly developed abdominal muscles it is impossible to put proper technique run, swimming, ski stroke. Correct bike landing also requires a strong muscular frame. The role of abdominal muscles in power types Sports have long been known to everyone and is obvious.
- Improved digestion. The strong abdominal wall contributes to the proper work of the intestine and the stomach, supports them in the correct position.
How to pump muscle press?
Press cubes are all, absolutely at all. But that the abdominal muscles draw, you need to cut the thickness subcutaneous fat up to 1 cm and less. It is important to remember that burning fat locally on the stomach will not work, and even more so exercises in the press you will not burn anything. This is a long-standing and very common misconception. Fat is burned throughout the body and exercises for this not enough, there must be an integrated approach to weight loss.
So to get beautiful press And beautiful posture, you need to perform 2 points:
- get rid of fat
- roll down (in this case the press)
That is, a diet combined with workouts. To this whole, it is desirable to add proper sports nutrition.
Important! The direct muscle of the abdomen (which we also call the press) passes from the pelvic bone and is attached to the sternum, and the cubes of the press are the intersection of the muscles with the binding fibers. It is united, so effective exercises for the lower press or exercise for upper press Simply do not exist. Voltage goes throughout the muscle, there is a small difference only to the degree of load.
How much can you pump up the press?
The answer will depend on your body weight and fat deposits. The process can take from 1 month to 1 year, it happens more.
Exercises for the abs
1. Exercise bike for the press
Effective and safe exercise. The main rule is the same - do not lean the lower back from the support.
2. Lifting legs on the horizontal bar
Press training on the horizontal bar allows you to work all the muscles of the press, without exposing the risk of the spine.
- Frog on the turnstile
In Wiste on the crossbar, bend the legs in the knees and lift the abdomen. At the same time, the rise is made only by the press of the muscles of the press, without swinging and other things. Secure the position to burning. In the following approaches, raise your knees to the chest level and the level of chin.
- Lifting legs in Wiste on the crossbar
This is a basic exercise for those who want to pump up the press on the horizontal bar. Slowly raise your legs to an angle of 90 degrees and slowly lower.
- Corner on the crossbar
It is performed as lifting legs in His on the horizontal bar, but with fixation of the extreme position to failure. To perform such an exercise, you first need to master the lifting of the legs in the hook on the crossbar.
- Side twists
The abdominal muscles involves. It is performed as lifting legs in Wiste on the horizontal bar, but not before him, but to the left and right.
3. Exercises with a press roller
If you want to spend money on the simulator for the press, then the roller for the press will be the most rational purchase. Low price, simplicity of design, small sizes, efficiency .. In general, we recommend.
Many fitness sites share exercises with a press roller for men and exercises with a press roller for women. I rush to upset you - they are the same. Moreover, all exercises for the press are not divided into men's and women.
Basic exercise with a press roller. It is necessary to stand on your knees (it is desirable to put the rug under the knees), rest on the video and slowly roll it away from myself. Start with a small amplitude, then increase as it is suitable.
4. Planck
Planck is a favorite exercise in sports, associated with movement and endurance. It is loved by skiers, cyclists, runners, representatives of combat depths.
Exercises in performance Olympic championships According to ski races, Alexander Lekova
How to make a bar for the press?
- Take the stop lying or on your hands or on the elbows. Straighten the body into one line, do not overvolt the neck and back. The load should be uniform.
- Keep the rack. Do not lift your head, look at the floor in front of you.
How much do the exercise plank?
The best option will be exercised to the muscles failure and change the position. But if there is no time for a workout, then perform a 5-minute workout plan.
Plan of training planks, if there is no time for a full-fledged training.
The main thing is that the body is on a straight line. First, keep the bar in front of the mirror until you develop a habit.
5. Direct twisting on the press
How to make twisting on the press?
- Lie on the floor on the back and bend your legs. Pay attention to the lower back - when performing the exercise, it should always be pressed to the floor.
- Keep your hands in your chest or behind your head, but do not help them raise yourself.
- Slowly rise, feeling the tension of all abdominal muscles. IMPORTANT not just climb, namely twist, without taking the lower back, he is sex.
- Smoothly go down to the original position and repeat the exercise.
Important! Twisting may be dangerous for the health of the back when incorrect execution. Main rule: Do not lean the lower from the floor!
How much do exercises on the press?
In training, the press does not need to be wiser with the number of repetitions and vary it according to complex schemes. Recipe is simple: work until "refusal" muscles, but within 15-20 times the approach. Approaches from 3 to 5. This is the average digit that is recommended in a variety of sources. If necessary, use the burden or make exercises more slowly, "tightened." The list of references to write will not, just believe the word.
For strength sports (running, ski race, swimming, cycling, etc.) not so much muscle hypertrophy, as stamina. Therefore, it is important that the press is under load as long as possible. To do this, make repetitions slowly and fix extreme position under load.
Yours full guide By exercises on the press.
All athletes, whether hockey players, baseball players or football players, strengthen the muscles of the press, performing basic exercises. This greatly compensates for professional athletes, but what about guys and girls who just want to pump up the press and see the coveted 6 cubes? How do they pick up the most effective exercises for the press to see the cubes on the stomach? Or maybe a secret flat belly lies in the other?
First, let's see the truth: the structure of the abdominal muscles is different, and most importantly, the amount of subcutaneous fat and the metabolism is all different. Some guys must train to exhaustion before their press becomes relief, while others seem to have cubes begin to appeal without much effort.
Regardless of which group you feel, effective exercises on the press for training in the hall or house comes down to movements in three planes: frontal, sagittal and transverse. Performing exercises for the press of cycles, you will support the high intensity of training and, probably, you can burn more fat.
Ready for training muscles of the abdomen? Let these 30 exercises on the press at home and in gym Let me serve as the best training guide you have ever met.
Retrolences with a gymnastic roller
Stand on your knees and keep the roller on the floor right under the shoulders. Tension the muscles of the press and roll the roller forward until they feel the stress in the muscles of the bark. Hips at the same time should not be saved. Roll back the roller back to return to its original position. Make as many repetitions as possible, observing the correct exercise technique.
Incomplete lifts of the body with arms raised
Lie on the back, bend the legs at an angle of 90 °, straighten your hands and lift up. Keep your hands in this position throughout the exercise. Perform an incomplete lift of the body, and then slowly return to its original position. These movements make up one repetition.
Calm with a bar
Put on the neck 5-kilographed cargo discs and stand on your knees. Shoulders should be over a vulture. Strain the abdominal muscles and roll a rod forward until you feel that the hips begin to be fed. Return to the starting position.
Russian twist with a barbell
Hold both hands for the neck almost at its very end. Legs on the width of the shoulders. Turn the neck to the left, by the need to move the foot, and then turn right.
Twisting on phytball
Lie back on the ball, put your feet on the floor and arrange on the width of the shoulders. The ball must maintain the bottom of the back. Get your hands behind your head, pick up your chin. Lift the torso up until you find yourself in a sitting position.
Lifting legs on bars
Take the stop on the bars. Slightly bend the legs in the knees, and then lift them in front of yourself to the level of the parallel floor.
Lifting legs lying
Lie on the back, straighten your hands, put along the body. Tear away the heels from the floor and lift at a height of about 15 cm. In the fast pace alternately raise the legs up and down (in the style of "scissors").
Frontal squats
Install the rod on the power frame approximately at the height of the shoulder (if there is no power frame, then take the bar on the chest from the floor). Grasp the neck grip on the width of the shoulders. Raise the elbows up to the level on which the shoulders will be parallel to the floor. Remove the bar from the racks and maintain it with the tips of the fingers. While your elbows are in the raised position, you can hold the bar. Make a step back, lay the legs on the width of the shoulders, socks slightly expand out. Sit down as low as possible, keeping the deflection in the lower back.
Exercise "Woodrovosk"
Install the handle of the simulator at the height of the shoulders (or attach an expendillator to a stable object) and take it with both hands. Stand sideways to the handle, spread the shoulders on your width, straighten up. Stand enough away from the simulator so that the tension is created in the cable. Deploy the housing from the simulator with such a movement as if you cut the tree. Feet should remain motionless.
Lifting legs lying
Lie on the floor and take the bench or legs of a heavy stool, to support. Straighten your legs and lift them up to vertical position. Lower the legs down, but do not put on the floor to maintain the stress in the muscles of the abdomen before the next repetition.
Russian twist with medbo
Sit on the floor, holding the honey with both hands. Straighten your hands in front of you. Turn to the explosive movement to the side, and then return to the starting position. Make a similar movement to the other side.
"Run" in the stop lying with the honey
Take the stop lying with the support on the medicalball. Slide one knee to the chest, and then quickly assign backwards, while at the same time sowing another knee to the chest.
"Superman"
Take the stop lying, putting socks on the phytball. Flexing the body in half, rolling the ball to yourself until the torso is in a vertical position. Roll back the ball back until the body rectifies again. Then place the legs on the phytball so that the body lies into the straight line, and the elongated hands were above the head, but still were on the floor. The position of the body should remind the flying down superman. These movements make up one repetition. Straighten your back muscles, go back to the original position (lying) and start performing the next repetition.
Planck
Take the stop lying, bend your hands in the elbows so that the forearms are on the floor. Straightening the abdominal muscles, hold this position.
Tightening with a lift of the knees
Hang on the horizontal bar, holding a grip on it from above. Arrange your hands on the width of the shoulders. Tighten until the chin is above the crossbar, and then raise your knees to the chest.
Push up with cotton
Take the stop lying, squeezing the legs in the handle of belts for the suspension training. Strive away from the floor so that you have time to make cotton in your hands.
Reverse twisting with an expander
Lie on the back and circle an expender around the stop. Cross the ends of the expander so that they formed the letter "x" and shake hands for opposite ends of the tape. Bend the legs so that your knees are close to the chest, and then tear the body from the floor. Straighten your legs, at the same time removing your arms back. The blades should not touch the floor. These movements make up one repetition.
Shows with phytball
Put the forearm on the phytball, take your legs back and straighten. Straining the muscles of the press, roll the phytball forward until the hands take a straight position. When you feel that the press muscles are no longer tense anymore, return to its original position, podding the phytball back.
Try others for training at home.
Lifting legs sitting on a bench
Sit on the bench and clamp between the foot Medball. Straighten and lift your legs in front of yourself. Take the torso back so that the body is straightened into the line. Hold onto the bench to maintain the body's position. Raise the torso up and move your knees to the chest.
Side Plank
Lie on the left side, put the left forearm on the floor. Lift the hips so that the body lies in a straight line. Tension muscle press. You must rely on the left forearm and the edge of the left foot. Hold this position, straining the muscles of the press.
"Sprinter"
Take the stop lying, squeezing the legs in the handle of belts for the suspension training. Move the right knee to the chest, keeping left foot straightened. Now assigned right leg Back, at the same time taking left knee to the chest. Movements must remind running.
Lift the ball
Sit on the floor, hold the ball with both hands at the chest level. Place your feet under any heavy item to support proper position Body. Lie back on the floor a few dozen centimeters from a brick or concrete wall. Lift the blast with the blast movement, throw the ball into the wall, and then catch it on the rebound. If you have a partner, you can throw the ball to each other.
Planck in the "Star" position
Take the stop lying. Arrange hands and legs as wide as possible. Your body must take a star shape. Strain the muscles of the press and hold the body in the literal position for 30 seconds.
Rod
Lie on the floor. Hold the empty or slightly loaded neck over the shoulders, as when performing the press lying. Straighten your legs and put them on the floor. Raise the torso to the vertical position. Hold the neck above your head as when performing army press.
Put the bar on the floor to the right of yourself and arrange the legs on the width of the thighs. Take the thigh back, sneeze and take the center of the Grid right hand. Strain the muscles of the bark. Holding a light deflection in the lower back, push off the heels from the floor to stand up. Keep the bar firmly so that the shell does not swing. Make sure that the spine is in a literal position throughout the exercise. Do not lean toward the bar.
Planck with circular motions
Put the phytball on the floor and take the stop lying with the support on it. Put the forearm on the phytball while holding the direct body position and keeping the abdominal muscles in tension. Moving by elbows, rotate phytball circular movements First clockwise, then counterclockwise.
V-shaped torso lifts with phytball
Lie back on the floor. Hold the phytball between the ankles. Pull your hands behind the head. Raising her legs, at the same time lift the body and take the phytball in the hands. Lower the body to the floor and repeat the movement by lifting the phytball and shrinking it again between the ankles.
V-shaped torso lifts with medbo
Lie back on the floor, holding the nodball with two hands behind the head. Straighten your legs. Tension muscle press. At the same time lift the legs and reach the medbologo to the fingers. Your body should be like the letter "V" in this phase of the exercise.
Burden
Lie on the floor and hold the cargo disk on the chest. Bend the legs in the knees at an angle of 90 °, but so that the stops of the entire surface remain on the floor. Keep your chin at the chest level throughout the exercise.
Exercise "Woodcutter" standing on one knee
Run into the position deeply lounge, putting my left leg forward. Through the left shoulder reach the handle of the expander. Pull the handle diagonally down across the body to the outside of the right hip.