Any woman will say that the embossed press simply attracts attention. Many of the fair sex literally fall into a trance, wanting to touch the lumpy cubes of the abdomen. And muscular arms can belong to a man with a beer belly, which will scare away fans of a beautiful figure.
So it's obvious that a torso can attract women as well as a shiny new car. Many people ask the question of how to get a relief press, and so that it remains so in a relaxed state? Therefore, let's dispel the main myths about the press, not forgetting that a pumped-up torso is impossible without giving up beer.
The press is a knot of muscles. The press is not a muscle group, but the only one - the rectus abdominis muscle. It starts at the bottom of the ribcage and goes down to the pelvis, down. The notorious six cubes are formed by horizontal and vertical tendons, which look like lines on the torso.
In order for the press to come into the required form, several hundred repetitive exercises must be done. The structure of the rectus abdominis muscle is similar to the structure of the biceps, deltoids, or pectoralis muscles. For the formation of a beautiful press, deep and well-defined, it is necessary to build it, and not to force it with panic actions. The muscle cannot be enlarged significantly, since the rectus muscle itself is quite flat and already tied by tendons. But to emphasize the separation, a deeper planting of the muscles, it is nevertheless necessary to build them a certain amount, while they will rise above the tendons. This can be done by gradually adding weight to the abs, doing 8 to 20 reps in each set.
To get the best results for your abs, you need to exercise them every day. And again, recall the similarity of the abdominal muscles with the dorsal or chest muscles. During intense, full-range exercise, rest is required for muscle recovery and regeneration. Therefore, you should not load the press more often than three times a week, with a high intensity of training, a two-time load will be enough.
The best abdominal exercise is crunches. This statement is as ridiculous as the notion that extensions are the best exercise for the quads. Crunches are really good at isolating the required muscle, but bodybuilders know that isolating movements are not the best for building mass. Squats and leg presses are most needed by the quadriceps. But regarding the press, electromyographic studies have shown that even the rotation of the pedals of the stationary bike in the supine position causes more activation of the fibers of the abdominal muscles than crunches, which are performed on a horizontal surface. There is an explanation for this. The abs are designed to work in tandem with the hip flexors. To maximize the work of this command, you can raise your knees while hanging or on an incline, as well as lift your torso on it. Of course, you need to carefully approach the exercise, since the use of inertia, that is, the rocking of the legs and torso with each repetition, will significantly reduce the effectiveness of the exercises. Therefore, you should strictly follow the exercise technique, controlling your movements.
Regular crunches are a full-amplitude movement for the rectus abdominis muscle. When performing crunches on a flat horizontal surface, the amplitude of the contraction of the press occupies the upper two-thirds. For the back to work in the rest of the amplitude, the body must bend from the center by 30 degrees, and the rectus muscle will stretch. But the torso cannot be below floor level, so to perform crunches you need a lumbar support, with which the spine can bend. For the back, such conditions are in a special simulator called an abdominal bench. There is a rounded pad under the back, through which the load pulls back with the help of a block, the lower back flexes and at the same time the rectus abdominis muscle is stretched. From this position, crunches can already be performed with full amplitude. Anyone working with an abdominal bench will definitely feel the difference compared to regular crunches. The main thing in such exercises is muscle stretching. And the simulator allows you to change the load, increasing or decreasing the burden. To build muscle, an increase in resistance is imperative. If the gym does not have an abdominal bench, you can use crunches on the lower back block instead. You can also ask someone to support your lower back with your hands to create the desired deflection with each bend, and you can also use a Scott bench. You should sit on it with your back to the palm rest, thereby providing lumbar support.
For the abs, the best exercise is to raise your legs while lying on the edge of the bench. It would be incorrect, based on previous thoughts, to believe that for teamwork of muscles, such an exercise will be the most effective, stimulating the abdominal muscles as much as possible. However, with such leg lifts, only the flexors of the hip joint are loaded, but the muscles of the press are in a stabilization mode, that is, in fact, in a motionless contracted state. Therefore, the press will receive nothing from such an exercise. The same thing happens when lifting the knees in the hang, with an incorrect exercise. At the top of each lift, the pelvis should move forward, that is, the knees should be drawn to the chest. Otherwise, the press will train ineffectively, and the exercise will benefit only the hip flexors. For beginners, it is often difficult to pull the knees to the torso in this way, they can be advised to start the exercises on an incline. The head should be placed at the top of the incline bench, and the legs should be slightly bent. The knees should be lifted up and trying to press against the chest until the buttocks come off the surface. Then you should pause, after which the legs should be returned to their original position, while straightening them. Hands must hold onto the upper edge of the bench. When moving to hanging lifts, all actions will be the same - the knees should be pulled to the body, while twisting the body. Otherwise, regardless of the time spent, effective ab exercises simply will not work, so do not forget about twisting the torso.
To build a great torso, you need to do his lifts or similar compound exercises. Indeed, building a wonderful press is also possible with the help of only compound movements, for example, lifting the torso. In this case, the hip flexors are involved, but such exercises are not the most effective for getting the perfect press. To get results faster in each workout, the athlete must load the press in three directions:
1) It's better to start with exercises that give the muscles teamwork. These activities can be torso or knee lifts. Do not forget about twisting the case.
2) After that, you should do exercises that engage the abdominal muscles in a stretched position, this will enable muscle fibers and increase the range of motion.
3) Finally, it is recommended to isolate the rectus muscle so that it works in a contracted position.
With all three of these requirements in mind, the workout will consist of knee raises in the middle position or core, crunches on a block with lumbar support, or crunches on an abdominal bench in an extended position. Finally, crunches should be performed with a two-second delay at the top.
If you persistently train your abs according to the correct program, then in the end you can get the desired six cubes. This is not true, because if there is a thick layer of fat on the waist, then the abdominal squares will never open. So with a body fat content of more than 12%, the abs will always be hidden, regardless of training and methods. So first you need to remove the fat with a special diet.
To emphasize the press, bends to the side help well. If you engage in heavy inclinations, with dumbbells in hand, then only oblique abdominal muscles will form on the sides, the waist will become wider, and the shoulders will become narrower. Maybe someone needs it, but not a bodybuilder! There are certain sports for which the development of these muscles is critical, and appearance is not so important, in which case heavy inclines can be included in the training program. As a result, the torso will become stronger, this is important, for example, for football players. Do not assume that light side-to-side bends or twisting at the waist with a stick on your shoulders will burn all the fat around your waist.
To really train the abs, you need a large number of approaches and reps, then the fat will be burned and the cubes will appear. Local fat loss is possible only on commercials, so do not confuse the desired with the actual. More repetitions of exercise will not affect waist fat loss in any way. Most exercisers are either on a strict diet or cardio work to burn fat throughout the body. A hundred body lifts cannot be considered a serious cardio load, because such exercises will burn fewer calories than one apple contains. So you should pay attention to the strategy according to which the daily number of calories will gradually decrease. For example, reducing your daily intake by 100-200 calories every three weeks, you can also increase the aerobic component of your workouts. And soon the fat will gradually leave the waist. When the fat percentage drops below 10%, the abs can already be seen. But in order for the cubes to always be in place, even in a relaxed abdomen, it is necessary to bring the fat indicator to 6%. For most, this means gradually reducing the calorie intake of food every 2-3 weeks until the daily value is equal to 2000 calories. If such measures do not allow you to bring the amount of fat to the desired, then you should increase the amount of aerobic work or add fat burning supplements to the diet that will speed up the metabolism. With the help of them, the body will get rid of the last residues of fat. It should be noted that the less fat in the body, the more difficult it becomes to get rid of it further and lose weight. However, one should not despair, because only by showing perseverance, performing the training program correctly, you can get the long-awaited relief press, thereby causing admiration and envy of others.