Pumping up the press to the state of cubes is quite realistic for both girls and men. AT gym there are special simulators, including regular fitballs, which help to use all the muscles of the press. It is important not so much to perform a workout, but to follow the program and monitor the constant increase in loads. Then the result will be.

What should the set of exercises consist of?

The complex that you have chosen for yourself must necessarily consist of 3 exercises, each of which works out its own muscle type:

It is best to build a workout so that you start with the lower press, then move to the upper one and finish the complex with oblique muscles.

This order is logical because lower press always weaker than the rest of the muscles, and the lateral “core” is a large volume of muscles and it will take more strength to work them out, which means that these forces may not be enough for the rest of the groups.

An exception is made only if the study of a certain muscle zone is more important than all the others. For example, if the oblique muscles are the weakest, then their training can be put at the very beginning or the second number. In the case of the same work on all muscle groups, you need to use the classic template of the complex.

How to make a program?

A set of exercises for the press is always set in a circle to increase intensity, but at the same time reduce energy consumption. By the way, exactly circuit training burn fat as quickly as possible.
The workout looks like this:

• The complex is performed strictly: exercise after exercise for each muscle group;
• After the approach, a short break of a minute is taken, and the approach is repeated again;
• For one workout you need to do 3 sets.

It makes no sense to increase the rest between sets, usually a minute is enough time, because the press recovers quickly and you can continue training.

Number of repetitions exercises depends on whether you use weights. If the weight is large, then the number of repetitions is minimal, without weights the number of repetitions is maximum. Beginners believe that it is better to start training with weights, but this is not true. You need to start by building a technique without weights, then do several workouts without weight, reaching a certain number of repetitions. Then weights are added and repetitions are reduced at the same time.

Lots of questions always come up exercise speed . Usually, if you do exercises quickly, you allow the body to engage a large number of muscles at once. But on the other hand, speed develops only endurance, not muscle pumping, so you need to find a middle ground and use alternation. First, the exercises are done quickly, then slowly. The speed can be changed, depending on the type of training. Here it is necessary to take into account individual characteristics.

There is absolutely no risk of pumping the abdominal muscles, because the press grows only to a certain size and then stops.

How often should you exercise?

Despite the fact that the abdominal muscles recover quickly, there is no point in pumping them every day. As a last resort, this can be done every other day, but then the workouts should be structured so that every second workout differs in exercises for different muscle groups in order to maintain balance.

The ideal time to work on the press is training and rest in 2 days.

How to download press for girls?

You can pump the press both at home and in the gym, but in the second case, you have more opportunities to work out individual muscle groups.

Upper press: twisting with inclinations

The exercise is performed on a bench, the angle of inclination of which should be equal to 30 degrees:

1. Sit on the bench so that your legs are higher than your head;
2. Raise your head with your shoulders first, and then your upper back and twist;
3. Drop back;
4. Repeat the twisting exercise on the other side.

If you've never done this exercise before, try setting the bench at a 10-degree angle first. If the exercise seems easy to you, the angle can be increased. At the same time, it is no longer recommended to excessively increase the angle of the bench, for example, by 40 degrees, since it is possible to provoke a rush of blood to the head.

Upper press: twisting with a fitball

1. Lie down on the ball so that your back rests on it;
2. The legs should be positioned so that the feet are firmly planted on the floor, the knees are bent and stand straight. In this position, your back will be arched, which is required to enhance the effect;
3. Cross your arms in front of you on your chest, but they can also be placed behind your head for convenience;
4. Raise your torso to complete the crunch without lifting your lower back off the ball.

What other exercises should be done on a fitball for weight loss -

Upper press: twisting with a block

This exercise is called "prayer" and it gives maximum load on the muscles.

• The first weight that can be set for a beginner is 10 kg, then it can be increased;
• Turn your face towards the block;
• Grasp the handle of the training block with your hands;
• Get down on your knees;
• Bend so that your elbows touch your hips, but keep your back rounded;
• Straighten up and repeat the exercise.

Lower press: leg raise

To perform this exercise, you must hang, and your legs must be bent at the knees:

1. Raise your legs until your thigh touches your stomach;
2. Lower your legs.

Lower press: leg raise with an emphasis on the elbows

1. With your elbows firmly rest on the crossbars of the simulator;
2. The back should rest against the pillow;
3. Raise your legs until they touch your stomach;
4. Lower your legs.

Lower Press: Bench Raise

1. Sit on a bench, keep your hands under your buttocks or grab a machine. The legs don't have to be perfectly straight;
2. Raise your legs with your abdominal muscles;
3. Lower your legs.

If you want to increase the load, then you can perform the exercise not on a straight bench, but at an angle.

Lower Abs: Ball Pull-Ups

1. Rest your hands on the floor, and throw your shins on the ball so that the body remains parallel to the floor;
2. Pull your knees so that they are pressed against your chest, while the ankles should remain on the ball;
3. Hold this position for one second and come back.

General press exercise: crunch

Initially, use a load of no more than 10 kg on the simulator, gradually increasing it with training:

1. Fasten your legs behind the rollers of the bench, and keep your hands on the handles;
2. Raise your legs and at the same time bend your upper back;
3. After a second of tension, return to the starting position.

How to download the press for men?

All the exercises described above for girls are also suitable for men. You can use more weights with entry level, and replace the fitball with appropriate simulators.

Upper press: twisting on the block in a vertical position

This exercise is similar to the prayer exercise, but it is performed vertically on your feet instead of kneeling. For men, weights can be set starting from 15 kg.

1. Stand with your back to the simulator and grasp the upper block with your hands;
2. Pull the handle in front of you from above, lowering it to your waist and bending your back;
3. Slowly return to starting position and repeat.

Lower press: leg raise with weights

The exercise can be performed both with the help of a simulator and on a bench, if there are leg weights. Weight can be used from 10 kg.

1. Having taken a horizontal position, you need to keep your hands behind your head and not help yourself with them when performing the exercise;
2. Raise your legs, slightly bent at the knees 45 degrees;
3. Keep your legs up and return to the starting position.

Oblique muscles of the press: tilts with dumbbells

1. Take the weight in one of the hands;
2. Lean to the side with the opposite side so as to feel the oblique muscles of the press;
3. After a second of tension, return to the start;

Oblique muscles of the press: tilts on the block

1. With one hand, grab the handle on the block simulator;
2. Lean as much as possible in the same direction;
3. After a delay, go back;
4. Change your hand and repeat the exercise.

General ab exercise: floor crunch

1. Lie on the mat, bend your knees, and put your hands behind your head;
2. With one hand, touch the opposite knee, while tearing off only the upper back;
3. Return to starting position;
4. Repeat for the other side.

"Cor": plank

1. Take a position similar to push-ups, but at the same time rest on your elbows, and keep your back as straight as possible;

Each time you need to increase the load and bring the hold in the plan to a minute.

"Cor": side plank

1. Lie on your side, while bending your arm at the elbow and leaning on it;
2. Make sure your back and legs are in a straight line;
3. Hold this position for 30 seconds;
4. Relax your muscles and repeat the exercise.

"Kor": woodcutter

The position of the body in relation to the simulator should be lateral:

1. With a straight hand, hold on to the handle of the simulator, while leaving your leg;
2. Grab the same handle with your other hand and pull the handle with force to the side and down to the opposite leg, trying to turn the body as much as possible;
3. Return to the starting position slowly;
4. Repeat the exercise for the other side.

Video: The best exercises for the press

Watch the video for the most effective exercises for pumping the press:

Abs workouts for men and women differ little, except for the initial weighting. Here it is more important to develop effective program, thanks to which it would be possible to tighten weak muscles and achieve relief. It is enough to do one workout every 3 days with repetitions with weights, so that the result appears in a couple of weeks.

In the next article, we will tell. You can also learn the best exercises for the press -.

The press is formed by 4 muscle groups: internal and external oblique, transverse and straight. In order to work out each of them, you need to perform a large number of exercises. In the gym, the best of them are hanging leg raises on the bar, "prayer" on the simulator, torso raises on an incline bench. Together with isolated exercises for the abdominal muscles, basic exercises for large muscle groups should be performed: squats with a barbell, bench press and deadlift upper block down. This is necessary in order to increase energy expenditure and burn more fat.

IT IS IMPORTANT TO KNOW! Fortuneteller Baba Nina:"There will always be plenty of money if you put it under your pillow..." Read more >>

Base for abdominal muscles

Abs exercises in the gym are part of training complex, which should be based on heavy basic movements for the muscles of the legs, back, chest and shoulders. This is due to two factors. Firstly, it is impossible to locally remove fat only on the abdomen, leaving it in other parts of the body. Second, barbell squats, bench presses, and pulldowns use much more energy than isolated exercises on the press.

Based on this, the optimal ratio of basic and isolated classes in training program for the press should be 3:1.

Women and men who first came to the gym for embossed cubes need to come to terms with the fact that it will not be possible to achieve results only with abdominal exercises. You will have to work comprehensively on all the large muscles of the body.

The base is done like this:

An exercise	Execution technique	Image
Squats	By carrying out this exercise in the gym, you can achieve the following results: start the process of global fat burning in the body, reduce the fat layer on the abdomen, buttocks, back and legs, strengthen the muscles of the press, hips, back and buttocks. Before doing squats, you need to equip the barbell. Its weight in the first approach should not exceed 50 percent of the one-rep maximum. The mass of the projectile with each subsequent approach must be increased by 10 percent. For girls or men with low functional training, it is recommended to use dumbbells instead of a barbell. Execution algorithm: Sit under the bar and remove it from the racks, fix it on your shoulders with your hands. Place your feet at a distance of 20 centimeters from each other. Slowly let the body down. Rise quickly to starting position. Do 12-15 repetitions. Put the barbell on the racks. Rest time between sets is 2 minutes. Number of approaches - 5
Bench press	When performing this exercise in a gym, it is best to use horizontal bench. In this position, the maximum number of muscles is included in the work: pectoral, deltas, abs and triceps. The execution sequence is as follows: 1. Hang pancakes of the required mass on the neck (guy). 2. Lie down on an incline bench. 3. Grab the bar with your palms at shoulder width. 4. Remove the bar from the racks and lower it to your chest. 5. Straighten your arms (raise the barbell). 6. Do 8-12 repetitions. 7. Hang the barbell on the racks. The number of bench press series is 4. Rest between them should be no more than 2 minutes
Upper block pull down	In the gym, this exercise can be performed on a block or lever simulator. For beginners who come to the gym for abs, the first option is recommended: block simulators allow you to additionally include stabilizers in your muscles, which increases energy consumption and increases the rate of fat burning. Exercise algorithm: By moving the latch on the back of the projectile, set the required load level. Sit on a bench and put your knees under the rollers. Grasp the bar with your palms at a level slightly wider than your shoulders. Pull in and tighten the stomach, pull the bar to the chest until it touches. Straighten your arms. Repeat the movement 12-14 times. Number of approaches - 6. Rest between them - 2 minutes

For beginners, just starting out in the gym, it is recommended to pay more attention to cardio. A significant part of the training time should be devoted to work on exercise bikes, a treadmill, an ellipse and other aerobic equipment. It is these exercises that will prepare the body for heavy loads on the simulators and start burning fat in the body.

Isolated abdominal exercises

After completing one of basic exercises it is necessary to move on to direct work with the abdominal muscles. To do this, it is recommended to perform 2-3 isolated exercises for the press within one workout.

The best ones look like this:

Name of the exercise	Implementation methodology	Image
Hanging leg raises on the bar	The exercise in the classic version is designed to work out the lower part of the rectus abdominis. It is carried out in 3-4 approaches with 15 repetitions in each approach. The sequence of actions is as follows: 1. Jump onto the bar. 2. Draw in and tighten your stomach. 3. Without swinging and jerking, raise your knees to your chest. 4. Lower your legs. In order to shift the emphasis of the load on the lateral oblique muscles of the press, when raising the legs, turn them to the right and left sides alternately
"Prayer"	An effective exercise for the upper part of the rectus abdominis. To perform it is necessary to set the optimal load level by moving the latch located on the back side of the block simulator. Correctly carry out the exercise like this: 1. Get on your knees and bring your legs together. 2. Grasp the ropes with your hands. 3. Pull them down by bending the torso (lowering must be done with the strength of the abdominal muscles). 5. Repeat the movement 14-15 times.
Trunk raises on an incline bench	This version of the exercise is designed to work out the upper and middle parts of the rectus abdominis. If you need to pump the oblique muscles, during the lifts, you should turn the body to the sides (in turn to each knee). Execution algorithm: 2. Lie down on an incline bench. 2. Fix the feet under the rollers. 3. Put your palms on the back of your head. 4. Lift the body up (until a right angle appears between the spinal column and the bench). 5. Lower the body down. 6. Repeat the movement 15 times. Number of approaches 3. The interval for rest between series should be done about 2 minutes
roller exercise	If we compare all the exercises for the press in the gym, then this can be called one of the most effective. The thing is that when unbending and bending the body on a roller, the abdominal muscles are subjected to two types of load at once: static and dynamic. Another advantage of the exercise is the ability to load all the abdominal muscles at once: straight, transverse and oblique. The execution sequence looks like this: 1. Sit on the floor on your knees. 2. Put a sports wheel (roller) in front of you. 3. Grasp the handles on the sides of the wheel. 4. Roll forward on the floor. 4. Return the body to its original position. 6. Repeat the movement 8-10 times. The pause for recovery between series should be about 2 minutes. The number of approaches is 3-4. This exercise is not suitable for beginners and women after childbirth, as it requires a powerful muscle corset around the waist
Twisting on fitball	The execution technique is as follows: It is necessary to lie with your back on a sports ball. Bend your legs at the knees. Extend your arms in front of you. Raise your upper body up.

Each of us wants to have perfect figure, in particular elastic and toned stomach. That is why exercise is so popular. They are not too difficult and require only patience and a systematic approach.

Exercises at the press - a gym or your own apartment?

To lose weight and maintain a figure, many visit the gym. To achieve the effect, it is important to know the right exercises on the abdominal muscles and correct technique their implementation.

AT gym is quite real. Of course, you have to work hard - sitting on the couch, you don’t have to wait for the cubes to appear. But with the wrong approach, you won’t find the press even in a month of loads in the gym. Pumping only the abdominal muscles, concentrating all efforts on this, is the wrong strategy. Let's take a look at the right one.

What matters most

First of all, be sure to go on a diet. If you want to lose weight, create a calorie deficit. The second point is regular training. Then the results will be visible.

If the exercises in the press for some reason are not available to you - do not worry. In general, it does not matter where the classes will take place - at home or on the side. Your own discipline matters! In particular, do not lengthen the pauses between sets or the exercises themselves. They should be no more than one and five minutes, respectively. Even if you're already really tired...

Moments decide everything

A five-minute pause between exercises can later be turned into a two- or three-minute one. But do not rush - excessive load will not lead to good. Five minutes is enough time to rest and continue training. But if this period is increased, the outflow of blood and the return of the muscles to the "pre-sport" state will begin. I.e training will go down the drain. So the conclusion is: it is very important to monitor the time of pauses.

It is necessary to approach classes in a complex manner. The press, as you know, has an upper and lower part, as well as lateral and oblique muscles. Want to have cubes - pay attention to each of them.

So what exactly needs to be done? The press exercises, the photos of which you see in this article, are aimed at different parts of it.

Upper press

It can swing Start with twenty to thirty lifts. Exercises do not require at least five approaches. Each time their number can be increased. For proper execution, you need a bench. We sit on it, fix our legs, put our hands behind our heads. At the bottom point, it is recommended to bend as much as possible. If it's hard for you, cross your arms over your chest.

Lower Press

He is shaken by lifting his legs. The intensity is the same as with the upper press. We lay down on the floor, raise our legs five sets of thirty times. It is even better to do this exercise on the horizontal bar. At the same time, not only the muscles of the lower press work, but also the forearms, “wings” and pectoral muscles. Do exercises for the abdominal press evenly, without allowing yourself concessions.

oblique muscles

We need a barbell bar. We sit on a bench with him behind our shoulders, turn the body to the left and right. For beginners, three half-minute approaches will suffice. Gradually, five sets of a minute should be achieved. Abdominal exercises with dumbbells are also effective.

Lateral muscles

They are reinforced by tilting to the side. Stand up straight, with feet shoulder-width apart. You can lean to the side with dumbbells for efficiency. For beginners, three half-minute approaches are enough. Gradually, the load increases. Additionally, you can hold a dumbbell behind your head. Knowing these little tricks, it is quite possible to practice at home. Perhaps, exercises for the press with dumbbells are the most affordable and cheapest version of the simulator for almost any conditions.

Recall: rest between sets - no more than a minute. Do not exercise on a full stomach. Eating and training should be separated by at least a couple of hours.

Conducted showed that most do not distinguish between the upper and lower abdominal muscles. That is, it is almost impossible to say for sure where exactly the load is going. In addition, several different muscles are always involved in the work at once.

We use simulators

Be aware that ab exercises, photos and videos of which are used for promotional purposes, are not at all as effective. The muscled athletes in these videos, who claim that fifteen minutes a day is enough for exercise, are simply cunning. Special studies have shown that simple twisting of the body activates the muscles better than any simulators. Moreover, it turned out that the most expensive devices are the least effective. They are generally only good for general fitness support.

Efficiency special roller for pumping the press is also greatly exaggerated. The best results in practice are obtained by classical twisting without any roller. Moreover, when using high loads on the lower back cause quite severe pain.

Thus, exercises in the gym for the press most often only help motivate yourself to play sports. Well, create the image of a "serious jock."

Don't Forget Your Diet

Eating fatty foods after class will negate all your achievements. Do not rush to the kitchen in the next couple of hours after a workout. And do not take heavy meals, try to focus on proteins and proteins. Their use in sufficient quantities is the basis of health care.

The norm of protein for an adult is about one hundred and twenty grams during the day. Eat some meat or fish, but don't overeat. Although a full workout is so conducive to a hearty dinner and relaxing on the couch in front of the TV! But you will have to overcome laziness and love discipline.

A novice athlete should remember that exercises in the gym for the press are by no means a panacea for everything. There is no miracle cure that instantly and completely burns belly fat. The purpose of the exercises is to strengthen the muscles, and if they are hidden by a fat fold, then the main thing is to get rid of it.

We pump cubes in a short time

Both men and women want to know how to do it quickly. Before starting the exercises, it does not hurt them to know how these "cubes" are arranged and work. In fact, this is the abdominal muscle, called the rectus. In addition to it, the already mentioned oblique muscles are important in aesthetic terms (mostly external, going from the armpits to the center of the abdomen).

The rectus muscle in everyday life is just called the press. It is clearly visible on the surface of the abdominal region and in the form of two vertical stripes separated by a tendon. It is visible as a path about 2 cm wide, extending from the sternum to the pubis. Another group of tendons is located horizontally. Thanks to them, we can observe the press cubes.

Upper and lower press

Understanding the design of the press is important for its proper pumping. In fact, with any load, all muscles are involved. But why is the lower press constantly lagging behind in development?

There are two main reasons for this. The first - the muscles in the lower abdomen are very thin, it is difficult to pump them up. The second - the structure of the human body provides for a more powerful and adapted for work upper part of the peritoneum. And it is even more difficult for women - nature has provided for a minimum number of nerve endings in this area (the muscles of the lower abdomen) due to monthly menstrual pains.

findings

Any exercises on the press pump it completely. That is, exercises on the upper press are effective for the lower.

There is no need for a huge variety of exercises for training.

The lower part is always developed worse than the upper.

How to make the press quickly become noticeable?

To do this, you need to solve only two problems:

Increase in muscle volume;

Decreased body fat.

There are misconceptions about the topic. It is impossible to remove its deposits locally, that is, in one separate area. This can only be done all over the body! This process is a chemical reaction, any saunas, massages and body wraps only accelerate cellular blood flow, but do not burn anything.

Let's talk about specific exercises

Finding the right ones is not that hard. After all, in fact, you have to train only one muscle. The press works quite simply - it twists and unwinds the pelvis relative to the body. By understanding this, you will avoid many difficult and ineffective exercises due to their uselessness.

The main types of load on the press are twisting and reverse twisting.

We twist lying

This is the main exercise, you can perform it at home, especially when there is not enough time. They can work out the rectus muscle best.

Do exercises on the press on the floor, a chair or an inclined board. To increase the intensity, you can apply some tricks.

For example, change the position of the legs - the higher they are, the easier it is to do the exercise. Lower your feet to the floor and reduce the flexion (move your feet away from your buttocks) - you will see how the load immediately increases.

Change the position of the hands - the closer they are to the stomach, the easier it is to practice. Close your hands behind your head.

Change the angle of the bench - the larger it is, the more effective the load. In addition, you can put a pillow under your lower back.

Reverse crunches

They are often referred to as lower abs exercises. This is the "reverse" version of the classic crunches, and it also engages the entire abs. There are many options for its implementation. You can practice lying down (raising your legs or pulling your knees towards you), hanging on the horizontal bar, etc.

Here is the fastest way to get what you want. Lie down on the floor with your hands behind your head. This is to keep the upper body still. Exercises in the gym for the press are carried out on special shells. At home, you can catch your hands on a bed or battery.

The main goal of the exercise is to raise the pelvis! It is the pelvis, not the legs. It's best to forget about the legs for now. It is the pelvis that should be torn off the floor - the task of the press is this. Raising the legs is an additional unnecessary burden for him. The farther the heels are from the pelvis, the more difficult the execution. If you are not yet ready for heavy loads, bend your knees. The slope also matters. The lower the body is, the easier it is for you.

Typical set of exercises

It is believed that a quick method to pump up the press is the frequent repetition of exercises. There is some truth in this. As mentioned above, it is important to correctly calculate the number of repetitions and the size of the pauses between them.

The best is achieved with 3-4 approaches and a pause of 30 seconds. This is optimal time. By increasing the acceleration, we increase the load.

An example training program might look like this. First, we perform lying twisting. We do 4 sets (each 20 times). Then - lifting the legs (best in the hang), 4 sets, each 10 times.

Remember your diet!

The right diet for beautiful press very important. What excess fat? These are energy reserves created by the body if more calories are taken in than are expended. Fat reserves, unfortunately, are distributed very unevenly. In women, mainly on the buttocks and thighs, in men - on the stomach.

Nature intended women to bear children, and their fat reserves are localized in certain, very inaccessible places. Usually this inner surface hips and riding breeches area.

Two types of fat

Men - natural hunters - lie in wait for abdominal obesity. The deposition of "reserves" on the abdomen does not prevent physical activity in men. This same fat on the abdomen is subcutaneous and visceral. The first lies between the skin and muscles. Getting rid of it is pretty easy.

Visceral is another matter. It is located between muscles and organs abdominal cavity. Its purpose is to protect the latter from injury. But in such an amount that some men sometimes manage to accumulate, it is clearly not needed!

Is it possible to "dry" the press?

As already mentioned, it is impossible to separate from the rest of the body! A special diet is required.

First of all, we remove trans fats from the diet. These are sauces, mayonnaise, ketchup, all kinds of chips and french fries. They create a huge load on the heart, slow down the metabolism and prevent weight loss.

Then you should replace fast carbohydrates for slow ones: sweets, buns and cakes - for cereals, fruits and vegetables. Muesli with milk is very useful because of high level fiber.

We exclude Pork and replace any fatty meat with fish or chicken. It is important to consume enough protein. Its daily norm is 2 grams per kilogram of weight.

Good luck building perfect press!

2 31357 2 years ago

Beautiful relief press- probably the surest sign of a man who watches his figure. Even seasoned adherents of the heavy “base” look with envy at colleagues with cubes. Women, although they do not strive for a pronounced relief, try to make their stomach taut and flat. For both boys and girls, ab exercises in the gym will help you achieve your goals.

Anatomy of the press

Sometimes practice without theory also means a lot. But work on the muscles is better to precede theoretical basis. This will allow you to train the press with an understanding of the matter.

The abdominal muscles belong to the "core" muscles, forming, together with the muscles of the hips and buttocks, a muscular corset. Press tasks:

• hold and protect internal organs;
• form abdominal wall;
• form posture and stabilize the body.

If the body is stabilized by the spine in the back in the central zone, then in front you can only rely on the strength of the abdominal muscles. You may not need a raised belly, but even posture definitely needed. And with a weak press, over time, the spine moves the body forward - a stoop appears. A trained press is a matter of aesthetics, functionality, and health.

The abdominal muscles are made up of:

• rectus muscles;
• internal and external oblique muscles;
• transverse muscles.

The anatomy of the press is the same for everyone. But each has its own characteristics that affect the shape of the abdominal muscles. Some workouts will give the classic bulging 6 cubes, while others will have to be content with only a “flat” hint of them. There is no way to fix this with exercise, but targeted exercises will allow you to get the most out of the press.

rectus abdominis

It's flat and longus muscle, the bundles of which are separated by several transverse bridges of tendons. Extends from the sternum to the pubic bone. Vertically - into the right and left zones - the rectus muscle is divided by a layer of connective tissue. The degree of convexity and the pattern of the press bundles depend on the attachment of the longitudinal and transverse tendons.

Purpose of the rectus muscle:

• the possibility of "contact" of the pelvis and chest - twisting the body in the lumbar region;
• lifting the pelvis with a fixed sternum;
• exhale and lower the ribs;
• increase in intra-abdominal pressure.

oblique muscles

External obliques are located on both sides of the straight line, effectively outlining the central zone. Start from the lateral region of the chest. From above they are attached to the eight lower ribs, and from below - to the pubic bone.

Main functions:

• body rotation left and right;
• lifting and moving weights;
• flexion of the body;
• fixation of the body vertical position.

The internal oblique muscles are under the external ones. They form the second layer of the abdominal cavity and are distinguished by fan-like tufts. The latter run diagonally upward from the ilium towards the center line.

Purpose:

• body rotation;
• flexion of the body to the side;
• pulling the sternum down;
• contraction of the abdomen.

transverse muscles

These muscles form the deepest layer of the muscular corset of the abdomen. They belt around internal organs located in the press area.

Main functions:

• exhalation and contraction of the ribs;
• reduction in waist;
• turning the body to the sides;
• frontal flexion of the body.

The best exercises for the press in the gym

Abdominal muscles can be trained at home. And in general, in any conditions. But exercises for the press in the gym allow you to work out the muscles comprehensively and more efficiently. In this section, we will consider a number of the most useful and effective exercises. But first, a few recommendations.

No matter how trained the muscles are, their effectiveness depends on the amount of body fat. Many athletes have treasured cubes, but others do not even know about it.

In order to demonstrate the presence of a powerful press to yourself and others, you need to burn fat. You can’t do just training here - you need a diet.

The best abdominal exercises in the gym must be combined with a competent diet. These two pillars complement each other and allow relatively short time get an expressive press.

It is better to train the abdominal zones in this order:

• lower press;
• top press;
• oblique muscles.

The upper and lower abs are one big rectus muscle. The division is conditional - certain movements allow you to give a more concentrated load on the area. The training order is logical since the lower zone is weaker. Loading it in the second or third turn, you waste more energy in vain. Of course, there are exceptions to this rule. It is possible and necessary to start from the bottom, for example, in the case of close attention to this particular part of the abdomen.

Upper Press Exercises

First, let's talk about the technique of performing the most effective exercises that help keep muscles in good shape. upper press.

Along with crunches (crunches) lying on the floor, this is a classic "animal" exercise. These two types of crunches are the most effective ab exercises in the gym for the upper abdomen. Perform on a bench, the angle of inclination of which is 30-45 degrees. Beginners can set a smaller angle.

Technique:

• starting position - back and pelvis on the bench, legs fixed with rollers (knees above the head), hands behind the head or in front of you;
• raise your head with your shoulders, and then with a twisting movement, try to bring your chest closer to your knees; rise as long as tension remains in the press;
• lingering for a moment at the peak point, slowly lower; you need to go down not to the IP, but to a position in which tension is not lost, you do not need to put your back on the bench.

These are not body lifts, but twists. You need to perform the exercise in such a way as to minimize the participation of the lower back and hips - all attention to the press.

Twisting with a block

Among the basic exercises for the press in the gym is an exercise that resembles the bows of a praying person, which is why it was called “prayer”. In fact, these are ordinary twists on a block simulator. It can be performed while standing, but the classic version involves performing it on your knees.

Execution scheme:

• starting position - kneeling (on the floor or bench) facing the block; arms bent at the elbows hold the handle of the block simulator;
• holding the block, on exhalation, with the strength of the abdominal muscles, tilt the body forward, as if making a bow;
• back to IP.

Hands are used only for fixing the projectile, the pelvis and legs are used for support. Almost the entire load should fall on the press. First, it is recommended to master the exercise with a very light weight. After the mechanics of movement are felt and the muscles are strengthened, you can add weight. The starting weight for a beginner is within 10 kg.

We recommend a good selection. The characteristics of a fitball - a training ball - allow you to work out the press at non-standard angles. The mobility of the ball involves the muscles-stabilizers - hence the benefits that are difficult to obtain with other simulators.

Technique:

• starting position - lying on the fitball with your back; the back and pelvis rest on the ball, the legs are hanging, slightly apart, the feet firmly rest on the floor; hands behind the head or in front of the chest;
• raise the body so as not to tear off the lower back from the projectile;
• back to IP.

Hanging twisting upside down is an exercise for trained athletes. Not suitable for beginners.

Technique:

• starting position - hanging on the crossbar upside down, a little bent legs; the back is straight, hands behind the head or in front of the chest;
• as you exhale, twist your torso up; the buttocks also rise slightly;
• as you inhale, slowly lower your torso; if there is a buildup, you need to linger at the bottom a little, extinguishing it.

Full amplitude is useless here. It is much more important to achieve strong tension. Therefore, it is recommended to raise the body to parallel to the floor. Athletes who have mastered the load variant with own body may use weights.

In each more or less equipped gym there is a special simulator for the press. This exercise in the gym for girls - the press is also loaded in men, but more often women use equipment.

Execution scheme:

• starting position - hands hold handles, legs are fixed with rollers;
• straining the press, at the same time twist the upper back and raise the legs;
• lingering for a second in the climax phase, return to the IP.

The advantage of the simulator is that the load on the lower back is reduced here. But it still remains if you fall too deep in the return phase. Lean back to a position where your back doesn't feel uncomfortable.

Lower press exercises

For training the lower press, the exercises below are best suited, which are performed exclusively with their own weight.

Hanging leg raises

Exercises for the lower press in the gym almost necessarily include this, the classic. It can be performed both without weights and with additional weight. Whether to use weights or not depends on the degree of preparation.

Execution scheme:

• starting position - hanging on the crossbar or resting with elbows in special simulator; legs down;
• as you exhale, raise your legs to parallel to the floor; linger for a moment in this position; trained athletes can only slightly bend their knees, and for beginners it is better to bend them stronger - it’s easier to do this;
• back to IP.

The exercise is in many ways similar to the previous one, but here there is a twisting movement. Such as described in the section on direct crunches. The starting position is the same as when lifting the legs in the hang. But you need to raise your legs not along an angular path, but along a rounded one, twisting. This puts more tension on the muscles.

It can be performed both at home and in the gym - lying on the floor or bench.

• starting position - lying on a bench or floor; it is better to keep your hands along the body - this allows you to feel the movement; doing on the bench, you need to hold on to the top of the bench;
• lift your legs up, focusing on the abdominal muscles; the lower back needs to be slightly raised - so the abdominal muscles contract more strongly;
• smoothly return the legs and lower back to a position close to the PI; you can’t let the press relax, you don’t need to lower your legs to the floor - the muscles should be constantly under load.

Since these are twists, the mechanics of movement are similar - along a rounded path. As physical capabilities increase, additional weights can be used.

Oblique exercises

Among the exercises that give the greatest load on the oblique abdominal muscles, we have selected the 3 most effective ones.

There are several implementation options. You can perform the exercise both lying on the floor and lying on a bench.

The scheme of movement according to the traditional version:

• starting position - lying on the floor, legs "look" to the right or left and bent at the knees;
• as you exhale, slightly raising your shoulders, use the oblique muscles to lift the body with a twisting movement already known to you;
• trying to fix the body at the peak point for a second, then smoothly return it to the PI.

This variation of crunches is technically more difficult than most ab exercises in the gym. Therefore, special attention should be paid to technology. Do not press your chin chest, and do not pull your elbows and head behind your body.

"Woodcutter"

Like the "prayer", this exercise is performed in a block. Allows you to feel and work out the side press very well.

• starting position - standing sideways to the simulator; the right hand holds the block, the left hand helps it - both hands are at the top;
• rotate the body, slightly tilting it towards the left leg; block pull must be performed by the force of the oblique abdominal muscles;
• back to IP.

After that, you need to repeat the exercise for the right side. In this case, the block is held by the left hand.

For this exercise, you need to take a heavier weight, otherwise the side press will not respond. You can do it both in turn - with one projectile - and simultaneously, holding the projectiles in both hands. You can use dumbbells or weights.

Scheme for sequential execution:

• starting position - standing with dumbbells in right hand; the left hand is lowered or is behind the head;
• lean to the left side, contracting the oblique muscles as much as possible;
• back to IP.

Then follow the approach for the opposite side.

Of course, the options are not exhausted by these movements. But the exercises described are the most popular, and exotics can be done after mastering the classics.

Gym workout program for girls

Since the anatomically the press does not differ in boys and girls, the exercises for the press for women in the gym are shown the same as for men. Generally. There are some practical differences:

• no need to use heavy weights;
• fitball and exercise equipment are more often used;
• more often schemes with a large number of repetitions are used; repetition is the key to weight loss and a flat stomach.

Exemplary female complex exercises for the press in the gym:

The number of sets and repetitions depends on the degree of preparation and the goals of the training. If the abs are loaded after hard work on other muscle groups, there is not much point in the abundance of exercises and repetitions. If the lesson is targeted, and the athlete is more or less experienced, the complex can be diversified and expanded.

Gym press program for men

Body fat in men, on average, is less than in women. Therefore, they need an emphasis on a large load rather than on the number of repetitions.

An approximate male exercise program for the press in the gym:

And finally, a few recommendations. It is better to load the press at the end of the workout. Between sets, it is recommended to rest for a minute - the abdominal muscles recover quickly. You don’t need to train the press every day, he also needs rest. The recommended number of repetitions should correspond to a load close to failure. This means that the tension should be such that by the last repetition you can no longer complete one more. Or, at least, they could do it with great difficulty.

Alternatively, you can perform the complex in a circular mode - one exercise after another. Then a new circle. In this case, the rest between sets / exercises is minimal. Rest between circles - a minute or two.

The press is a relatively small muscle group. For this reason, it can be trained almost anywhere: at home, on sports ground, in the gym. There are a lot of exercises for this: from simple hanging leg raises, which everyone remembers from physical education lessons at school, to technically complex isolated movements like twisting from the upper block. Each exercise is slightly different in biomechanics and has its own specific performance. It is possible to carry out both power and more repetitive work aimed at increased blood supply to the abdominal muscles. All load options have a place to be in your training process.

In our article today, we will look at the most relevant for CrossFit athletes in the best press exercises in the gym and tell you how to do them correctly.

Anatomy of the abdominal muscles

Contrary to popular belief, the press does not consist of “cubes” that are separate from each other, which can be pumped up separately at any time. The abdominal muscles are usually understood as the rectus, oblique and transverse abdominal muscles.



rectus abdominis

The rectus abdominis muscle is quite large and makes up about 80% of the volume of the press. Tendons cross it across it, due to which “cubes” are visually created. We pump the press, the rectus abdominis hypertrophies, the tendons are "pressed" inward. Due to this, the relief appears. Of course, all this is permissible only with a small percentage of adipose tissue in the body.

The rectus abdominis performs a number of important anatomical functions: supporting the back in an upright position, tilting forward, supporting internal organs. In the fitness environment, it is customary to conditionally divide the rectus abdominis muscle into two parts: upper and lower. It's not exactly medically correct, but it works. top load various options twists and lifts of the body, lower - leg lifts. Together, this gives a good impetus to progress.



oblique muscles

The external oblique muscles of the abdomen are located on the sides, in the lower part of the waist. These are two small symmetrically located muscles, which you should not forget about when training the press. They are very important for maintaining control in the abdominal cavity, as they take away part of the load when performing basic exercises like or. In these movements, the oblique muscles act as stabilizers. Their anatomical function is to turn and turn the body.

They train with the help of side bends with additional weights. However, you should be careful with this exercise and do not overdo it. There are two reasons for this: a large axial load on lumbar spine and an increase in waist circumference. Too hypertrophied oblique abdominal muscles visually make the waist wider, this is especially true for girls.



transverse abdominis muscle

The transverse abdominis lies under the rectus abdominis. Visually, it is not visible in any way, but it is necessary to train it. For her, there is only one exercise - vacuum (retraction and retention of the abdomen). With its help, in the long run, you will make the volume of the abdomen and waist narrower, the stomach will stop “falling out” forward. In addition, the transverse abdominal muscles are needed to regulate intra-abdominal pressure. Also training transverse muscle stomach has a positive effect on the functioning of the entire gastrointestinal tract.

The largest of these muscles is the rectus. She needs to pay special attention in her workouts. Oblique muscles can be finished after the main amount of work has been completed, but the load must be strictly metered. There is no clear schedule in training the transverse abdominal muscle: someone trains it after strength training or at home, someone makes a vacuum while sitting in a car or public transport, at work or school… anywhere. To achieve optimal results, regular training is important.

It is worth noting that if your goal is relief, training the press is not so important. It is enough just to give a moderate load at different angles. Much more important is what percentage you have subcutaneous fat. This is the main condition for creating a beautiful and embossed press.

Without it, all your countless workouts and time spent in the gym is meaningless. The press will become stronger, but there will be practically no visually noticeable result. No wonder many professional athletes say that the relief is created not in the gym, but in the kitchen.

Effective exercises in the gym

We all know perfectly well how to do basic exercises for the press, for example, hanging leg raises or twisting lying on the floor. Everyone or almost everyone does them, as they are truly effective. They can be done both on the sports ground in the yard and in your gym, there is no fundamental difference. But the equipment in a good fitness club gives us the opportunity to go beyond free weight exercises and work out the abdominal muscles from different angles using simulators. Now almost every gym is equipped with equipment in which you can perform the following exercises:

Exercise "Prayer"

Twisting from the upper block with a rope handle (because of the specific posture, the exercise is also called “prayer”) allows you to effectively work out the upper part of the press. The main thing is not to overdo it with the working weight and correctly round the spine so that it is “twisted” and not bent, then the contraction of the abdominal muscles will be maximum.



Leg raise with fitball lying on the floor

This lower press exercise in the gym is especially popular among girls. By holding the fitball between your legs, you emphasize the load on the lower part of the press more. You need to raise your legs to approximately a right angle with the floor, but in no case should you round the tailbone. Make sure that your back is evenly pressed to the floor at the time of lifting your legs.





Twisting in the simulator

Anatomically, this exercise is similar to the first in our list, but here the back is in a fixed position. This minimizes the possibility of cheating, but it also allows you to use more working weight, which leads to more stress on the muscles.




Lifting the body on the bench

Every gym has incline bench for abs workout. Body lifts in different variations - great exercise on the press in the gym, which is suitable for both beginners and experienced athletes. You can add a load on the abdominal muscles with a dumbbell. Holding a dumbbell in your hands and holding it at chest level will make the exercise even more productive. The press will become stronger. A more advanced option is to hold a dumbbell over your head with straight arms. Also on this bench, you can do any type of twisting or leg raises, if you sit upside down.



Exercise "Corner"

The corner is static exercise, perfectly developing the strength of the press. For its implementation, only a horizontal bar is required. You need to raise your legs to a right angle and fix in this position for the longest possible time. If you want to kill two birds with one stone and at the same time load latissimus dorsi back, perform pull-ups in this position.




Exercise "Lumberjack"

To complete this exercise, you will need block simulator. Place the handle at the very top of the simulator and start “chopping” left and right alternately. Work falls on the rectus and oblique abdominal muscles. The burning sensation in the muscles will be incomparable with anything. With this exercise, you will not only be able to pump up the press, but also increase stamina, as well as strengthen your shoulders, arms and back. A similar exercise can be done from the lower block, but the movement will be more like swinging an ax than hitting.




Pulling the knees to the chest on the fitball

Pulling your knees to your chest on a fitball is not the most common exercise for the press in the gym among fitness club visitors, but damn effective for lower muscles belly. In biomechanics, it resembles running in a lying position, but due to the fact that we need to constantly fix the fitball with our feet, Bottom part the press works much more. You can also do this exercise in TRX loops, where the load on the stabilizer muscles will be even stronger, and you will have to put more effort into maintaining balance. If your gym does not have either, replace this exercise with jumping back and forth or running in a lying position.

A set of exercises for girls

For most girls slim stomach and embossed cubes on it - almost the ultimate dream. In their attempts to achieve their goal, they begin to literally go crazy, training the press every day (sometimes several times), performing a huge amount of exercises. There is no need to do this, there must be rationality in everything. The press is the same muscle group as any other in our body. The principle “the more often the better” does not apply to it, it will not lead to progress. After the load, she needs time to recover. If you give a load every day, there can be no talk of any restoration. Overtraining will come, and you can forget about further progress.

The optimal frequency of abs training for girls is no more than twice a week. In most cases, one is enough.

Can be done as a separate workout, and combine it with power, cardio or functional load. Most girls are more suited to isolated exercises in the middle rep range. You don’t need to strive to conquer huge working weights, you simply don’t need it.

Workouts should be quite intense. Remember that you need a low percentage of subcutaneous fat for lean abs. During a press workout, a fairly large calorie consumption occurs, comparable to a medium-intensity cardio load. The logic chain is simple:

1. spend more calories than you get;
2. train the press and burn fat;
3. get the relief press that you have long dreamed of.

Everything is simple! So, we bring to your attention a set of exercises for the press for girls in the gym, which includes two workouts per week.

First workout of the week:

An exercise		Rest time between sets
Twisting in the simulator	3х15-20	1 minute
Leg raise with fitball lying on the floor	4x20	45 seconds
Pulling the knees to the chest in TRX loops	3х15-20	1 minute
	3 - to failure	1.5 minutes

Second workout of the week:

An exercise	Number of sets and repetitions	Rest time between sets
Twisting from the top block	3x25	1 minute
Incline with dumbbells	3x15	1 minute
	3x15-20 for each leg	1 minute
	3 - to failure	1.5 minutes

Training programs for men

For men, one or two abs workouts a week will also be enough. However, for men, things are somewhat more complicated. If you train hard and perform, for example, deadlift and heavy squats in one week, the abs workout should be placed as far away from them as possible so that the muscles have time to recover. If you still feel strength in the abdominal muscles, you should not work with heavy weights - it will be more difficult for you to maintain balance, the axial load on the spine will increase, and injury may occur. Most often, an athlete gets a sprain of the extensor of the spine, this injury takes at least a few weeks.

For most men, one ab workout a week is enough. But there's nothing wrong with using abdominal exercises as a warm-up for every workout.

Many people do just that: they start each workout with the press. This warms up well, since the rectus abdominis muscle contains a large number of nerve endings, the body quickly comes to a state of combat readiness.

During the set period muscle mass many men generally ignore the training of the press, referring to the fact that he already gets enough load during the basic exercises. There is a certain rational grain in this, but even during mass gain, abs training will benefit: your core will become stronger, you will be able to lift more weight in all power basic movements, improve your posture and prevent yourself from getting an umbilical hernia.

Men tend to combine ab training with a larger muscle group, such as the chest, shoulders, or back. It is not recommended to download the press after training the legs. Below are two options for training the press, the first is more powerful, the second is more functional, developing strength endurance. If you train the press twice a week, do both workouts, if once, alternate.

So, the abs workout program in the gym for men might look like this.

First workout

An exercise	Number of sets and repetitions	Rest time between sets
Twisting in the simulator	3x15	1 minute
Side bends with dumbbells