Usually the abdominal muscles are conventionally divided into an upper press, a lower press and a lateral one. The upper press is called the upper part of the rectus abdominis muscle. It is much easier to pump the upper press than the lower or lateral, as it is more involved in everyday life.
According to experts, a good press with cubes can be obtained even with home lessons. It is important only that the work on yourself is regular, regular and conscientious. To learn how to pump up the upper press, we offer you to familiarize yourself with a number of key exercises.
It is very effective when acting on the upper press is twisting with turns. It is carried out as follows: lie on your back, bending your knees. Legs can stand on the floor, lie on a bench at right angles or actively participate in the exercise. Hands are stacked behind the head.
It is necessary to slowly lift the body and turn it – first to the left, then to the right, trying to make the elbow touch the opposite knee. The loin is fully pressed to the floor, in the exercise only the upper back should be involved. Ascent is made on exhalation through the mouth, lowering – on inhalation through the nose. To begin with, 8-10 times are enough for 3 approaches. Gradually increase the number of repetitions to 50.
Lifting the hips
Starting position: lying on the back, hands stretched along the body with the palms down. The legs are just straight out. You can also perform this exercise on a horizontal bench, holding it with your hands behind your head. The point is to lift the legs up at right angles while exhaling and lowering to the starting position on inhalation.
The correct technique for performing this exercise for the press involves the absence of jerks, the movements should be smooth. A slight bending of the legs is allowed. At lifting the pelvis completely breaks off from the floor.
Starting position: lying on the floor in an elongated pose (“string”), arms stretched behind the head. On exhalation, the body and legs are simultaneously raised. At the end point, you need to linger for 1 second and slowly return to the starting position. Due attention should be given to coordination. For a better working out of the muscles of the press, try not to lower your legs and hands to the end, keeping them a short distance from the floor.
Turns of legs
To perform in this case it is necessary to sit on the rug, raise the legs perpendicular to the floor, and then lower them: once straight, then on the sides. Do not need to bring your feet to the surface of the floor, it is desirable that there is a distance of about 15-20 centimeters. Note that the turns of the legs allow you to pump the upper cubes of the press and the lower ones.
Exercises on the simulators
The above exercises are great for home use. In the gym you can additionally perform some more.
Twisting on the block
You need to stand with your back to the top block, kneel down, then grasp the handle of the cable. You can hold the handle behind your head, or you can also in front of your chest. When performing the exercise for the upper press, remember that the load increases in proportion to the height of the hand arrangement. The essence is reduced to the slopes forward with simultaneous twisting of the body.
Lifting the body on an incline bench
You need to sit on the upper edge of the bench, fix your legs, bend back. The starting position – the body is almost parallel to the floor. Raise the body perpendicular to the floor. Return to the starting position. In this case, the hands can be brought to the “lock” behind the head, cross over on the chest or folded behind the back.
At the top of the exercise, the abdomen almost touches the hips, at the bottom point – the body is parallel to the floor.
Twisting on the machine
The technique is as follows. Sit on the trainer, fix your legs, grasp the handles. Tilt to the knees, twisting the body. Return to the starting position. On some simulators, resistance is produced by lifting the weight, on others – by pressing the chest against the stop. This exercise is effective for the upper press, oblique muscles and the anterior cog muscle of the abdomen.
A little more about the classes
The basic exercises should be enough to achieve high results, provided that the performance is of high quality, of course. At the same time, there are a number of other additional exercises that will prove useful if you want to pump up a press:
- try to just lift the upper body. Lie down for this on the rug, bend your knees at the right angle and start the rises. During the exercise, the upper press should be in an extremely stressed state. In this case, it is necessary to pull the arms forward. Lifting the trunk to the top point, you need to try to keep this position (aim for a 10-second hold);
- Alternative: when performing the exercise, hands clasped behind the head;
- Another option: the same actions, but the arms are crossed on the chest;
- Place yourself on a bench (any other object that will allow you to cave in) and begin to execute the slopes. At the half of the fold, you should stay (the longer, the better).
On the effectiveness of training
To properly pump the press, it is necessary to consider several factors that accompany the high level of exercise efficiency.
First of all, it is important to take into account that the anatomical structure of the body is essential, which can not be changed. Influence on the effectiveness of training has and nutrition, so you need to balance it correctly. And with all this you need to understand that only the upper press will not be able to do it. Many of them, as they perform exercises, ask themselves: “Why do not the press cubes appear, but still fat?” To effectively solve this problem, it is necessary to perform additional exercises. An excellent option – regular cardio-operations of high intensity. We recommend a minimum of 20 minutes of such loads per workout.
In general, exercises on the upper press can be performed without inventory. Nevertheless, certain items in some cases still useful. You need, first of all, a bench, because some exercises are performed on it. For a more comfortable and safe performance it is also recommended to stock up with a rug for training. Finally, pancakes from the bar will be needed: when exercises are performed with ease, pancakes can be used as a weighting agent.
Before you start swinging the upper press, you need to make sure there are no contraindications. So, it is strongly advised not to start training for those who suffer from high blood pressure, has problems with the vascular system. It will be difficult if there is chest osteochondrosis, lumbar lordosis. It is very important to pay attention to all these factors.
With a competent approach to working on the upper press, taking into account all possible contraindications, as well as the attendant favorable factors, the result will be very impressive, and it will be achieved quickly enough.