Effective exercises for the press for men

Today, in order to enjoy success with women,charisma and charisma are not enough. Representatives of the gentle sex first of all pay attention to the sporting form of the prospective elect. Muscular torso and relief cubes always cause the girls a genuine delight and respect. To achieve a visible result, you must choose the right and effective exercises for the press for men. The secret of the appearance of treasured cubes lies in regular training and proper nutrition. The press is divided into two main muscle groups: straight and oblique. In turn, the rectus abdominis muscle is divided into the upper and lower press. Only with a detailed study of each site and pumping your back you will get a relief torso and a beautiful posture. Every training should pay attention to all departments. Choose 5-6 exercises from the list and do at least 4 times a week. Believe me, the result will not take long.

A bike

Lie on the floor or on a gym bench, tightlypress the shoulder blades, pelvis and elbows. Lift your legs up and bend them in your lap. The shins should be parallel to the floor. Read alternating movements with your feet. Imagine that you twist the pedal of an improvised bicycle.

Twisting

There are several variants of twists.Legs can be bent at the knees, tightly pressing the feet to the floor, and perform lifting the body with a complete separation of the blades. Another option involves the simultaneous lifting of the legs and the body, imitating folding in half. And for simultaneous study of the upper and lower abdomen, keep your feet at a 90 angle^about and lift the hull to two counts to exclude repelling the blades from the floor. These are the classic and most effective exercises for the press for men and women.

Back torsion

Lower cubes always swing longer and harderthe upper ones. If you are looking for good exercises for the lower press, reverse twisting is best for men. They are better performed on the floor, but inexperienced athletes can practice on the bench. Lying on your back, you need to raise and lower your knees bent at the knees. A prerequisite is the detachment of the lower back. For greater efficiency, keep your feet tight and do not let them touch the floor.

Exercises with free weight

Unlike women, exercises for the press formen should be performed with additional weight, this is due to different physiology. It is very useful exercise "woodcutter". Stand on your right knee, take a dumbbell or a printed ball with both hands and raise it by 30-40 cm above your left shoulder. Slowly lower your hands to the right knee. The head and trunk should look straight ahead, the legs are fixed. With the same weight, you can make "evasion". To do this, sit on the floor, fix the legs in a bent position, press the feet very tightly to the floor. Press the object against your chest and slightly lean back. Turn in different directions, while the muscles of the press always keep in suspense.

Exercises on fitball

Special exercises on the ball for the press will helpyou additionally strengthen the muscles of the chest. Lie down on a phytobol, your back and shoulders should be well fixed. Take dumbbells and perform the usual summary and wiring.

Board

A good firming exercise for the muscles of the back.Take the emphasis lying on the elbows and stretch the entire body, hold in the starting position for about 30-40 seconds. Then relax and repeat again. For oblique muscles of the abdomen, a similar exercise is useful - the "side board".

Bridge

Lie on your back, legs bent at the knees, feetlook straight. Hands should be pulled along the body, the elbows should be pressed to the floor. Force the muscles of the press to tear the buttocks, pelvis and back and stay at the point of maximum stress for a few seconds. Go down to the floor, rest and repeat the exercise.

Эти упражнения для пресса для мужчин можно смело include in the main workout. The number of repetitions adjust by sensation, the main thing is to feel the tension in the muscles. To achieve the result, it is worth making at least 4 approaches for each type of exercise. And also do not forget about proper nutrition and aerobic exercise.