Lifting the torso on the incline Board
Objective: to study the upper part of the press.
Lie down with your back on an inclined Board, installed at any angle (the steeper the angle, the more elaborated the lower part of the waist). Feet should be attached to the bench with a belt (or feet are placed under a special crossbar on the Board). Brush together behind your head, and you bend the torso up. Keep your knees slightly bent.
Lifting the torso on a Roman chair
Objective: to study the upper part of the press.
You definitely need a "Roman chair" to secure the legs in a certain position and allow the torso to drop below parallel to the floor position. Thus, it is better worked out the abdominal region. Do it in a steady rhythm and without ambiva.
Lifting her knees on the incline Board
Objective: study of the lower part of the press.
Lie down with your back on an inclined Board (the angle of its inclination can be changed), and fasten position, holding hands. Lift up your legs, bending them at the knees on the way up. Slowly lower the legs to the position when they are straight, and repeat.
Lifting legs on weight
Objective: study of the lower part of the press.
Powinni on Tornike, brush dissolve 75 see straighten your legs, raise them to the position parallel to the floor, then opuskay and repeat. Try not to sway.
Those who cannot perform this exercise with straight legs, it is recommended to start with your knees bent. Pull-up bent legs to the waist and pull the socks down. After a few weeks of the legs can be straightened.
The rise of the knee on the weight
Objective: study of the lower part of the press.
This exercise is performed on the uneven bars or in the simulator stops for elbows. Turning back to the shell, put behind bars, rely on them, hanging on his elbows. Straight leg pull down, then bend their knees. This is the starting position. Next begin to lift the pelvis up to his chest. Go back to the original position.
Curl with rotation
Objective: to study the upper part of the press.
Lie down on the floor. Effort abdominal muscles tear off the shoulders from the floor and pick up the body towards the legs, but don't try touching the thighs forehead or belly. Simultaneously with the lifting slightly turn the torso to the right. Following the repetition to do with turning to the left.
Twisting on the bench with a slope down
Objective: to study the upper part of the press.
For this exercise you will need an incline bench. Lie back on the bench, bend your knees and bring the feet under the palm rest. Hands put under his head, elbows kindle in hand. Force the abdominal muscles begin to lift your upper body and pull it to the side of the knees.
Twisting on the block
Objective: to study the upper part of the press.
Choose a weight that will do 25 repetitions. Get down on your knees face to block device, take ahold of the handle block and start to pull it down while bending to the floor. The abdominal muscles must be in constant tension. Slowly vozvrashautsa to its original position.
Twisting on the floor
Objective: to study the upper part of the press.
This variant of the ordinary twists uses all the abdominal muscles. On the lower back when it lays down minimum load.
Lie on the floor face up, bend your knees, put hands under his head, elbows kindle. Force press macinaie to tear off the shoulders and upper back off the floor. From the upper point slowly return to starting position. Here, as with the work on the calves, it is best to do as many reps.
Side crunches
Objective: to study the upper part of the press.
This is a great way to reduce the waist. Lie sideways on the bench so that part of the body above the waist were over the edge, and you could easily bend the body up and down. Ask someone to hold your feet. Bending at the waist, slowly sit down in the lowest position and slowly moved to the initial position.
Reverse curl seated
Objective: to study the upper and lower parts of the press
Sit on a chair or on the edge of the bench. Stick to hands on the edge of the chair and lean back. Bend the knees and slowly tighten them to the chest. Straighten legs stretched out in front of them. Go back to the original position.
The slopes in hand with dumbbells
Objective: to study the oblique muscles.
Take dumbbells and dip your hands along the body. Legs apart roughly 30 see Shibuya at the waist, first right, then left, bending as low as possible.
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