The concept of "being in shape" is associated with a toned stomach for many. To get the cherished cubes, you need to lose weight, then form a relief using certain techniques. You can do them at home, but ab workouts in the gym for girls on simulators give better results.

A bench, a fitball, a power frame, a board with a curved back - these are the simulators that girls often choose to pump up the press in the gym. With a targeted load on abdominal muscles not only cubes appear, but the back and are strengthened.

The process involves: serratus anterior, buttocks, hip adductors, anterior deltas, rhomboid, lower trapezium.

1. Rest your hands on the floor, put your shins on the ball. Line up the body.
2. As you exhale, round your back and pull your knees together with the fitball to the solar plexus.
3. Hold this position for 3 seconds and roll the sphere back.

How to pump up a girl's abs with reverse twists

1. Lie on your back on the fitball so that it is under your lower back.
2. Place your hips at a right angle in line with your shoulders.
3. Put your hands on the back of your head.
4. Pull your torso up without lifting your waist from the projectile.

Balance on an exercise ball

In the training program gym for girls, the press includes practice.

1. Choose a ball size so that when you bend your knees, your feet rest on the floor.
2. left leg and right hand pull forward.
3. Straighten your back and shift the load on the ischial bones.
4. Tighten your abdominal muscles and imagine that you are pulling your navel towards your spinal column.
5. Hold your breath, while inhaling, connect the limbs and change their position.

Press exercises for girls on a fitball in video format:

Twisting on the block: different versions of the same exercise

The girls in the hall rock upper press from the top block with a minimum weight. works great even deep muscles abdomen and forms a flawless relief.

1. Face the machine, then kneel down with a rounded back.
2. Grab the rope rope and bend towards the floor with tense abdominal muscles.
3. Exhale as you straighten up.

standing technique

1. Fasten the handle at the top with two loose ropes.
2. Turn your back and grab the ends with both hands.
3. Bend your back and pull them along, then straighten your back.

Sitting body curls

The press in the hall of the girl is pumped over from a sitting position.

1. Sit on a bench with your back to the simulator.
2. Grab the handle and point it towards your shoulders.
3. As you exhale, bend the body forward until your elbows touch your knees and immediately return to the PI.

Lower Press Techniques

- A good alternative to twists. It not only loads the abdominal muscles, but stretches the spine and develops the muscles of the core. The target muscle is the iliopsoas. The function of synergists is performed by tailor and comb, stabilizing - straight and oblique.

Execution principle exercises in the gym for the press in the hang are as follows:

1. Grasp the crossbar of the block frame with your hands.
2. Pull your legs up until your hips touch your stomach.

Do not swing your body, perform movements due to the power of the abdominal muscles.

If it didn't work out simplify the technique. Lifts in the simulator on the elbows are available even for beginners. Rest your elbows on the side rails. Make sure that the head does not go into the shoulders. Then work on the same principle.

Straight twists

1. Stay in the base position.
2. Raise the limbs symmetrically to the floor, linger and return to the PI.

Do it at your pace.

How to pump up a direct press in the gym for a girl on a bench

on the anterior dentate, external oblique.

Bench lifts with reclining back:

1. Lie down on a board set at a 40° angle;
2. Cross your hands at the back of your head.
3. Pull the body up with a rounded back.

Technique with straight legs:

1. Lie down on a horizontal board, grab the edges with your palms.
2. Without lifting your shoulder blades and lower back, lift your feet with your heels up.
3. Then lift your buttocks and pull the entire lower part body perpendicular to the floor. Do not sway and lift the body only by force abdominal muscles.
4. Slowly return to the base position.

Press exercise in the simulator:

1. Sit on a board with an adjustable back, fix your feet under the rollers, grab the handle.
2. The principle is to tilt the upper body towards the hips while twisting at the waist.

Probably, each of the female representatives dreams of a beautiful toned tummy. But not everyone knows how to achieve this. This article is written for such women.

Features of training in the gym for women

Naturally, female workout fundamentally different from men's due to differences in the structure and characteristics of the organisms of men and women, therefore, women during training in gym should be remembered what:

1. On the days of menstruation and ovulation, you should refuse heavy exercise , and even more so from training on the abdominal muscles, therefore, two days before the onset of menstruation and during menstruation, as well as during ovulation, light fitness, Pilates, and yoga should be preferred. Easy physical activity relieve stress and pain.
2. Also during pregnancy it is strictly forbidden to train hard, but, again, light fitness will only benefit.
3. Increase load should be gradual.
4. drink water during training, you can and should!
5. Optimal number of repetitions- from 15 to 30, rest between sets should be no more than 60 and no less than 15 seconds.
6. Proper nutrition is everything! There will be no effect from training if you eat anything. Eating should occur at the same time, and sufficient intake of proteins, fats and carbohydrates will differ depending on the goal:
   1. If you need to bulk up: 40-60% carbohydrates, 25-35% proteins, 15-25% fats.
   2. To stay in shape: 30-50% carbohydrates, 25-35% proteins, 25-35% fats.
   3. To lose weight: 10-20% carbohydrates, 40-50% proteins, 30-40% fats.
7. Power training should be combined with cardio and stretching.
8. You don't have to exercise every day, the effect of training will be only if you give the muscles a rest. The optimal number of workouts is 3 times a week. And every day you can do a 30-minute morning exercise.

The best and most effective abdominal exercises in the gym

To date, there are a lot of exercises for the press, then the most effective of them on various simulators are considered.

Abs roller exercise

press roller- a fitness projectile designed to strengthen the muscles of the press.

Technique:

1. Starting position: take the projectile in your hands, get on all fours, stretch your arms. The roller should be under the shoulders.
2. Start the exercise while inhaling: slowly roll the roller forward, stretching the body. The body must not touch the floor!
3. Keep moving forward for as long as possible. Pause, and then, exhaling, pull yourself back into starting position.
4. Number of repetitions: 2-3 sets of 8-15 reps.

Twisting

The basic exercise for the abdominal muscles is twisting.

Twisting on incline bench

Technique:

1. Lower the bench 40 degrees;
2. Place your crossed arms on your chest;
3. Take a deep breath and hold your breath. Start twisting: first, the head and shoulders come off the bench, then the back;
4. Rise until a right angle is formed between the hips and the body, linger in this position for a few seconds. Exhaling, slowly return to the starting position;
5. Number of repetitions: 2-3 sets of 10-25 repetitions.

Twisting on fitball

Fitball - big ball for fitn
esa.

Technique:

1. Lie back on the fitball. Press your back to the ball, bend your knees, put your feet on the floor. Cross your arms over your chest.
2. Lower yourself until you feel pain in your abdominal muscles.
3. Further, twisting is performed using the same technique as on an inclined bench.
4. Number of repetitions: 2-3 sets of 15-30 times.

"Prayer"

"Prayer" is a special kind of twists, or rather, twists on the block.

Technique:

1. Grab the rope.
2. About a meter from the simulator, kneel down.
3. Arch your back and press your hands with a rope to your head.
4. Start twisting.
5. When bending the torso - exhale, and when straightening - inhale.
6. Number of repetitions: 2-3 sets of 12-25 repetitions.

Hanging leg raise

Technique:

1. Take the starting position at the horizontal bar: hang on it with a direct grip so that your arms are straight and shoulder-width apart. Keep your legs straight at the bottom and slightly tilted back.
2. Inhale as you lift your legs up to a 90 degree angle. Exhale. At the end point, pause for 1-2 seconds, then slowly return to the starting position.
3. Number of repetitions: 2 sets of 30 repetitions.

Elbow leg lift

Technique completed
and I:

1. Take a comfortable position on your elbows, bend your knees.
2. Hold your breath and raise your knees as high as possible.
3. After a pause of 2-3 seconds, return to the starting position.
4. Number of repetitions: 1-2 sets of 10-20 times.

Pulling the legs to the stomach on the fitball

Technique:

• Starting position - shins on the fitball, straightened arms on the floor, body parallel to the floor, buttocks do not sag or bulge.
• Begin to smoothly roll the fitball under the ankles, making sure that the back remains straight.
• Pause for a second and smoothly return to the starting position.
• Number of repetitions: 2-3 sets of 25 times.

Book on the bench

Technique:

1. Sit on a bench and grasp its edges with your hands.
2. While inhaling, take your torso back, while bending your arms at the elbows, straighten your legs.
3. As you exhale, feed the body and legs, bent at the knees, towards each other.
4. Return to starting position.
5. Number of repetitions: 1-2 sets of 20 times.

Always remember about breathing during the exercise, a lot depends on it. And the emphasis when performing exercises should be done not on quantity, but on quality.

Stretching in the gym

After training, take 5 minutes to stretch the muscles that were worked out during the workout. This is important because when a muscle is being worked on, it contracts, and it takes a long time to restore its original position on its own, so you should help it by stretching.

Basic rules for stretching after a workout:

1. Stretch should be static.
2. Don't get carried away! Maximum - up to a slight pleasant pain.
3. Breathe deeply and calmly.
4. Think of something nice!

Stretching for different muscle groups

1. Turns and tilts of the head to the sides, forward / backward;
2. Lower your head down and press on it with your hand, do it for 30 seconds, repeat the same to the sides;
3. Slow circular motions head.

Back:

1. Lie down, put your hands back and put it on the floor, raise your legs and start lowering them behind your head so that your fingers and toes touch. Lie down like this from a minute to two;
2. Stand up, clasp your hands behind you begin to lower the torso forward until a right angle is formed between the torso and legs. The back should be straight. Do the exercise for three minutes.

Arms:

1. Circular movements of the shoulders and hands;
2. Raise your arms above your head and interlace your fingers, lean to the side as far as you can physical training; circular movements with hands, forearms or arms completely;
3. Raise your arm and bend at the elbow, lower your forearm behind your head, press the elbow with the other hand.

Legs:

Stomach:

1. Lie on the floor, straighten your legs, bend your arms at the elbows. Begin to lift your chest and shoulders, stretch your neck, but do not lift your elbows off the floor.
2. In this state, pause for 15 seconds, and then return to the starting position. Breathing should be even and deep.
3. Sit with your legs crossed in front of you, put one hand on your knee and raise the other up. Lean to the opposite side from the knee on which the hand rests.
4. Change sides after holding this position for 15 seconds. Repeat several times. In this exercise, just like the previous one, it is important to breathe correctly: evenly and deeply, without holding your breath.

Exercise video

Sometimes it is very difficult to understand how certain exercises are performed without a visual example, so I suggest you look video with exercise.

An example of a killer abs workout with different machines for girls

Approximate workout time: 60 minutes.

Approximate number of calories burned: 184.

If you want a sculpted tummy, then you have to sweat in the gym 2-3 times a week, but isn't it worth it?

Also, do not forget about proper nutrition! You can sweat as much as you like in the gym, but if the diet is wrong, all attempts to achieve a gorgeous figure, alas, will be in vain.

Conclusion

So let's take a look at the main regulations, which should be followed in the fight for a beautiful figure in order to get out of the battle as an absolute winner:

• Drink plenty of water.
• Do exercises in the morning.
• Watch what you eat. Your body is not garbage!
• Work out at the gym or at home three times a week. An hour and a half, but intense workout will be enough!
• Smile! They noticed that when a person is in high spirits, everything turns out as planned, and vice versa: when a person experiences negative emotions, everything falls out of hand.

Advice: if you feel like you overtrained and it will be very difficult to get out of bed tomorrow, take a warm relaxing bath immediately after training, and the next day your muscles will hurt much less than they could.

• Don't wear too much for training! You will sweat, your pores will open up and get clogged with a bunch of makeup, as a result you will get bad skin with acne.
• Take a shower after your workout! Sweat should not remain on the skin for a long time.
• Enjoy your workouts! When we really like to do something, then we get the result faster and better.
• Train to your favorite music. This will help you stay in a good mood.
• Do not forget about positive psychology and NLP: set yourself up only for the best result, concentrate on the merits of your figure, and not on its shortcomings. During sports, your energy accelerates and it will be very effective to pronounce affirmations during sports.

  For example:“I easily and with pleasure achieve perfect figure of my dreams”, “My figure is perfect, I am incredibly sexy and attractive”, “I love to play sports, because playing sports has a positive effect on my appearance.”

  By the way, during sports, you can say other affirmations, for money, for example.
  But this is a topic for a separate article, and now short information for those not in the know:

  • NLP - Neuro Linguistic Programming. A branch of psychology about influencing oneself, as well as other people and one's life through words and thoughts.
  • Affirmation is a verbal setting for a specific goal, after repeated repetition of which, the goal will be achieved.

Good day, friends! We are pleased to welcome you to the site "Me and Fitness", where we discuss proper nutrition, sports and healthy lifestyle life. Today we will tell you what exercises for the press in the gym you need to perform in order to become the owner of an elastic tummy and treasured cubes.

The result will not come immediately, the first achievements will be noticeable at least in a month regular classes. It is important to understand that ideal proportions figures are the result of systematic work, training and self-control. You need to mentally tune in to hard work, find an incentive for yourself.

What to include in a workout

Proper nutrition, physical activity and good rest - this is the formula for success on the way to harmony and flat stomach. Adhere to this algorithm is necessary for women and men who decide to change their body for the better. To get rid of the sides and extra centimeters at the waist, it is necessary to perform cardio exercises for girls to burn fat, and also combine them with strength training of the muscles. It is best to practice training in the gym and running, swimming, jumping rope,.

Training in the gym is much more preferable than homework, because the sports center has the necessary equipment, simulators, experienced trainers, a comfortable atmosphere and people who have achieved success and can become a good example for you.

The training program for men and women to work out the abdominal muscles will include the same exercises. However, there are still differences. female body less prepared for intense physical activity, therefore, it is necessary to adapt it to the upcoming work, work out at half strength for 1-2 weeks. If guys need to perform 2-3 sets of 20-25 repetitions, then girls will need 2-3 sets of 10-15 repetitions.

We work to the top

Musculature abdominal wall can be roughly divided into upper and lower parts. We present you the most effective exercises for the top of the press with a photo. Be sure to include in your workout:

• Twisting on a sports bench. Set the slope to 30-40 degrees. Sit on a bench, fix your legs, lean back so that your back lies on the entire surface of the bench, you can put your hands on your chest or put it behind your head. It is necessary to raise the head, shoulders and torso solely due to the abdominal muscles. During the exercise, keep your back rounded.

• Twisting on an exercise ball. You should lie on your back gymnastic ball so that it is under the waist. Feet rest on the floor, the angle at the knee should be straight. Hands in the lock in front of you or palms on the back of the head. Need to be lifted upper part trunk by contracting the muscles of the abdominal wall. The lumbar part, at the same time, is fixed on the fitball.

• Twisting in the block. This exercise is also known as "prayer". Install suitable weight, try to start with 15-20 kg, and add it as the intensity of training increases. Stand facing the block, take the rope attached to its top. Get down on your knees, slightly tilt your body forward and arch your back, chin pressed to your chest. Lower yourself down until your elbows touch your thighs. Keep your back rounded and your pelvis fixed.

Working on the bottom

The set of exercises for the lower press is also varied and rich. It includes:

• Hanging leg raise. Grab the bar with your hands and try to raise your straight legs to parallel with the floor. Beginners should raise their bent legs, trying to touch the surface of the abdominal wall with their hips. It is important not to swing, and work exclusively with the abdominal muscles.

• Forearm leg raises. Rest your elbows on special supports, and your back on the pillow of the simulator. Raise your straight or bent legs as high as possible. Make sure that the shoulders do not rise to the ears, fix your position.

• Leg raises on a sports bench. You can perform the exercise on a horizontal bench or a bench at an angle. Start from a horizontal position. You need to lie on the bench, stretch your arms along the body and grab the edges of the bench with your palms. Raise your legs up, slightly bending them at the knees. At the maximum point, you need to tear off the buttocks from the surface of the bench.

• « Book". Sit on a bench, lean back a little, focus on your forearms, and grab the edges of the bench with your palms, stretch your legs parallel to the floor. It is necessary to simultaneously pull the legs and shoulders to each other.

To better understand the technique of exercises, you should study the algorithm of actions in pictures. It will not be superfluous to watch videos and training videos.

How to improve the effectiveness of classes

Beginners, performing the best exercises for the abdominal muscles in the gym, are often in a hurry and make gross mistakes that can lead to injuries and health problems. It is important to take your time, trying to get a quick result, and also stick to a series of important tips from experienced athletes:

• Before training, be sure to warm up and warm up the muscles;
• it is important to follow a diet or adhere to the basic principles;
• drink a lot daily rate fluid consumption is at least 1.5 liters;
• do not try to pump the press exclusively with twists;
• diversify your workouts, gradually complicate the program;
• do the exercises correctly, at a moderate pace;
• you should not train every day, 2-4 times a week is enough;
• Give your muscles time to rest and recover.

The most important thing is not to be lazy and not look for excuses to skip a workout. Activities should be fun and good mood. A couple of months of going to the gym, and you can smile at your reflection in the mirror. Go ahead and we wish you good luck!

Friends, if you liked the article and found it useful, take a few seconds and tell your friends about it on social networks. networks. Perhaps one of them needs help in organizing training for a beautiful press. The Me and Fitness team is grateful to you in advance. See you soon!

Who does not want to have a seductively embossed and toned tummy, especially on the eve of the beach season. Some ladies are very lucky and they naturally have a flat toned stomach, but those who are not so lucky disappear all day long in the gym doing a lot of exercises aimed at pumping the press. Others are actively trying to pump the press at home, not always doing this or that exercise correctly.

For correct pumping the press needs to know a few features of these workouts and make the most effective program, which, with less exercise and time spent, will involve all the abdominal muscles. Remember that the gym and have a number of differences and features. Today we will talk about the system of training aimed at the press in the gym.

How much time and how often do you need to download the press?

For an ideal press, 3-time visits to the gym a week are enough, while devoting 15-20 minutes to pumping the abdominal muscles. For beginners, one approach should be done for each exercise with 10-20 repetitions; for experienced residents of the gym, it is necessary to pump the press in three approaches, also 10-20 times. However, these are average figures, in the process of training, you can adjust the number of repetitions, depending on how easy it is for you to perform it.

Basic rules for effective training

- Before starting any workout, the stomach should be empty. by the most optimum time for food, two hours before training are considered, during which time the stomach has time to digest food and the body has time to recharge with energy and calories to perform physical activity.

- Do exercises for all abdominal muscles. For a beautiful relief, try to evenly distribute the load on the upper, lower, rectus and oblique abdominal muscles, otherwise the press cubes can turn out to be uneven and one-sided.

- the load on the muscles should increase gradually and regularly. To begin with, do the minimum number of repetitions and approaches, each time increasing them a little, a sharp increase can lead to sprains and more serious injuries.

- master it while pumping the press, this will help you keep even and uninterrupted breathing, eliminate the occurrence of oxygen starvation and make training more effective.

- all power loads do it only by contracting the abdominal muscles, in no case with the muscles of the back or lower back, this can lead to serious injury.

An effective gym workout program

Exercises for pumping the upper press:

1. Incline bench raises. For the exercise, you need to lie down on a bench, restore your breath and, as you exhale, begin to lift your body until an angle of 90 degrees is formed between the bench and your body, no more. On an inhale, return to the starting position. Do not jerk and do not try to increase the pace of the exercise, keep your hands behind your head, spreading your elbows to the sides. When performing, do not press your chin to your chest. To adjust the difficulty, change the angle of the bench.
2. Twisting on fitball. In order to start the exercise, sit on the fitball and slightly move the pelvis forward so that when lying down, the ball is clearly within the waist. Do not lower your hips and try to keep them in line with your back. Bend your knees and spread your legs shoulder-width apart, press your feet firmly to the floor. Lower your shoulders slightly below the level of the body. Keep your hands behind your head, spreading your elbows to the sides, to facilitate the exercise, you can cross your arms over your chest. As you exhale, gently lift your upper body without lifting your lower back from the ball. On an inhale, return to the starting position. When performing, do not press your chin to your chest, do the exercise smoothly, without jerking.
3. Twisting on the simulator in a sitting position. To perform, sit on the simulator, fix the feet, take the handles of the simulator with your hands. As you exhale, simultaneously pull your legs and arms to your chest, as if twisting into a ball. In this position, linger for 1-2 seconds, after which, while inhaling, begin to return to the starting position, but not to the end, so that the muscles remain in tension all the time.

Exercises for pumping the lower press:

1. Raising the legs on the crossbar with an emphasis on the elbows. For correct execution this exercise, hang on the simulator, firmly grasping the handles and resting your elbows on the armrests, firmly press your back against the back of the machine, look straight ahead, bend your legs slightly at the knees. Then, as you exhale, pull your knees as close to your chest as possible. initial stage it will be enough to raise the legs to a horizontal position. On an inhale, return to the starting position. Do not swing the body, but work only with the abdominal muscles.
2. Raising the legs on the crossbar with an emphasis on the elbows. This exercise is performed with the same recommendations as the previous exercise, with one difference. After you have pulled your knees to your chest or horizontal to the floor, freeze and stay in this position for 3-5 seconds, then return to the starting position.
3. Lifting straight legs on the crossbar with an emphasis on the elbows. All recommendations are the same as in the first paragraph, however, this exercise does not imply bent legs, but perfectly straight ones. Try to raise your legs as high as possible, while doing this exercise smoothly and slowly without swinging.
4. Lifting straight legs on the bench. To perform the exercise, lie down on a bench and firmly grasp the edges of the bench with your hands at hip level. Straighten your legs and raise to 90 degrees, your feet should look at the ceiling, your back and especially your lower back are firmly pressed against the bench. As you exhale, tear off your buttocks and try to reach the ceiling with your feet, while inhaling, slowly return your buttocks to the bench. Try not to sway and do the exercise smoothly, raising your legs and hips only with your abdominal muscles, just try not to throw your legs forward, but keep them strictly perpendicular to the floor. Also, for greater effectiveness of this exercise, you can return your legs parallel to the floor and, when repeated, again raise them to a perpendicular with the floor and only then stretch your feet to the ceiling.

By doing the exercises of this program, you can easily pump your abs to a seductive relief, but do not forget about the existing ones, one of which is an attempt to burn belly fat by pumping the abdominal muscles. Yes, you will really pump up the press, but the fat will remain in its place, hiding all the beauty of the relief, to avoid this fact, it is worth alternating strength exercises and cardio loads, as well as introduce into your diet. If these conditions are met, you can easily achieve the desired results.

An ideal human figure is impossible without an elastic and taut abdomen, which explains the great popularity of exercises for the development of abdominal muscles. They are not very difficult, but require a lot of patience and systematic implementation. top scores achieved by exercising in the gym, where for this there are all the necessary conditions and sports equipment.

pump up perfect abs possible with three visits to the gym a week, devoting up to 20 minutes to working out the abdominal muscles. For beginners, it is better to perform one approach with 10-20 repetitions, and for experienced athletes, it is better to pump the press in three sets with the same number of repetitions. In the process of training, these figures can be adjusted depending on the complexity of the exercise.

Basic Rules effective workout press are as follows:

1. The stomach at the beginning of the workout should be empty. The last meal should be 2 hours before that, so that the food has time to be digested, charging the body with energy and nutrients for physical activity.
2. Perform exercises for all abdominal muscle groups. beautiful cubes provides an even distribution of the load of its upper and lower parts, rectus and oblique muscles. Otherwise, the relief will be formed uneven and one-sided.
3. Observe the principle of regular and gradual increase in load. At first, the minimum number of repetitions and approaches is done, with each subsequent workout slightly increasing them. A sharp increase can cause strain and serious injury.
4. master correct breathing during exercise. This will help eliminate oxygen starvation and make training as effective as possible.
5. To produce a power load on the press only due to the contraction of its muscles, but not due to the muscles of the lower back and back, so as not to provoke injuries.

Exercises on simulators for the press

The most effective exercises for working out various parts of the abdominal muscles on simulators are as follows:

1. For the top press:

• Lifting the body from an inclined bench. They are performed lying down by raising the body until an angle of 90 ° is formed between it and the bench, after which they return to the IP. When performing the exercise, you need to avoid jerking and increasing the pace, keep your hands behind your head, and your elbows at the sides, do not press your chin to your chest. The load is regulated by the angle of the bench;

• Twisting on fitball. It is performed while sitting, slightly tilting the pelvis forward so that in the supine position the ball is located on the lower back. Do not lower the hips, keeping them at the same level with the back, bend the legs at the knees and spread them shoulder-width apart, press the feet to the floor, lower the shoulders below the level of the body. The position of the arms is crossed on the chest or in the castle behind the head. It is performed on the exhale, smoothly raising the body, without tearing the lower back off the ball, and then return to the IP;

• Twisting on the simulator while sitting. It is performed while sitting with fixed feet, holding on to the handles, at the same time pulling the arms and legs to the chest, twisting into a ball. In a compressed position, linger for a couple of seconds, and as you exhale, take the IP, but not to the end, so that the muscles remain tense all the time.

2. For the lower press:

• uplift bent legs on the crossbar with emphasis in the elbows. It is performed from the hang on the simulator, holding on to the handles, with the elbows in the armrests, pressing the back of the back against the machine and slightly bending the knees. When exhaling, the knees rise as close to the chest as possible, after which they return to the IP. Movements are performed without swinging, and only due to the muscles of the press;

• Lifting straight legs on the crossbar with emphasis in the elbows. Recommendations for performing the exercise are similar to the previous one, the difference lies in raising the legs that are not bent at the knees. The legs are raised as high as possible, without swinging, at a slow pace;

• Raising straight legs on the bench. It is performed lying down, holding hands on the edge of the bench in the area of ​​\u200b\u200bthe hips, and clinging tightly to it. The movement begins smoothly, from straightening the legs to an angle of 90 °, tearing off the buttocks, and trying to reach the ceiling with toes. On exhalation, the legs return to the PI.

How to pump up the oblique muscles of the press in the gym

You can form beautiful oblique abdominal muscles with the help of the following exercises:

1. Lying on your back with bent and fixed legs, holding a weight (pancake or dumbbell) on your chest or behind your head, perform concepts of the body with turns - until the right elbow touches the left knee, and vice versa. If the exercise is too difficult, at first it can be performed without additional load.

2. Lying on a fitball with knees bent and body parallel to the floor. The exercise is performed by twisting the body with turns, while the body should remain parallel to the floor so that the work is not shifted to the thigh muscles. The load is strengthened by a pancake from the bar taken in hand.

3. Raising the legs with twisting from the hang on the horizontal bar. A simple version of the exercise is raising bent legs, pulling your knees to your chest, a complex one is straight, pulling your foot to the crossbar. During execution, the knee or foot is pulled to the opposite side of the body.

4. Sitting on a bench, holding the bar of the bar over your shoulders, make turns of the torso in both directions. For beginners, it is enough to perform half-minute approaches, gradually increasing the execution time to three minutes.

Exercises in the gym on the press for girls

For girls, it is recommended to perform exercises for training the press 20-25 times in 3 sets, doing every day, and combining them with full-body workouts, not forgetting about proper nutrition. This will be enough to burn fat in the abdomen, which will allow trained abs to be perfectly visible. Depending on the muscles being worked out, the most effective will be the following:

1. For the upper part of the press:

• Twisting on an incline bench. The angle of inclination of the projectile should be 30-40 o, but no more, so as not to provoke excessive blood flow to the head. Movements are performed smoothly due to the muscles of the press with a rounding of the back, but not raising the torso, so as not to involve the lumbar muscles;

• Twisting on fitball. The ball is placed directly under the lower back, which is bent below chest level. The position of the hands is behind the head or on the chest. It is performed by raising the upper part of the body with the help of the abdominal muscles, without tearing the lower back from the projectile;

• Twisting with a block. To do this, choose a sufficient, but not too heavy weight (starting from 10-15 kg), gradually increasing it. It is performed sitting on your knees, pulling a rope attached to top block from the position of a slight inclination forward, slightly arching the back, with arms bent at the elbows and touching the chest with the chin. You need to lower yourself until your elbows touch your hips, keeping your back rounded and your pelvis motionless.

2. For the lower press:

• Hanging lift. It is performed on the crossbar with legs bent at the knees until the thigh touches the abdomen. The exercise is done slowly, due to the press, and not the force of inertia;

• Lifting the knees in the hang with emphasis on the elbows. It is performed on the simulator, pressing your back against the back cushion, and with your elbows in the stops. It is done similarly to lifting in the hang, while it is important to ensure that the shoulders are even;

• Raising the legs, lying on a straight or inclined bench. It is performed by holding hands on the bench at the level of the hips or behind the head. When lifting, bend your legs slightly at the knees, and tear off the buttocks from the bench at the top point. Perform the exercise only due to the abdominal muscles.

3. Combined:

• "Book" on horizontal bench. Performed sitting on the edge of the bench, holding hands on the edges, tilting the body back and bending the elbows. With an exhalation, press the body and legs bent at the knees together, while exhaling, return to the PI;

• Twisting on the simulator. You need to start performing the exercise with a small load, regularly increasing it. It is performed in the position of the legs wound up behind the rollers, and hands holding the handles. When inhaling, they twist the upper back and raise their legs, after a second delay they return to the IP.