Instruction
1
To understand how most effectively to pump up the press, you need to understand what the abdominal muscles are responsible for it. The largest and most visible to others abdominis is a straight outer muscle, which is located along the front wall of the peritoneum. It is normally called a pressOhm. This muscle in humans separated by bundles of tendons, the so-called white line of the abdomen. This arrangement of the tendons attaches to the stomach relief. In addition to direct external muscles of the pressand, there are also obliques, which are divided into external and internal. They are not noticeable to the eye, but still responsible for the condition of the abdominal wall and waist.Rectus of the abdomen can be inflated with a simple flexion of the body in the supine position or bending and pulling up of legs in limbo (on the bar or machine).
2
Obliques swinging with the so-called twists, which can also be done lying down or on the bar or machine. In order to have a nice tight stomach, you need to pay attention to physical exercises all kinds of muscles press.
3
Simulators for the pressand are of two types – one in order to do the exercises lying down, others represent a sort of horizontal bar with horizontal supports for elbows and strap for the feet.Exercise equipment designed for exercises on a press lying down, have two roller – one is under your knees, but the second you cling to his feet for emphasis. Such simulators to be easily adjusted to change the original position of the body, depending on the required load. The lower will be your shoulders and head relative to the knees, the more load on the press when you exercise, the more effective your lessons and noticeable result.
4
On such machines, you can perform normal lifting of the body, and twisting. Simply secure the legs on the cushions, and perform regular exercise to presswhat would normally do lying on the floor.
5
Twisting are performed on the same principle, only with the rise of the housing should be rotated so that the right elbow was sent to the left knee and Vice versa.
6
Exercises for vertical machines are generally considered more effective than horizontal, since the load on the abdominal muscles much more. In order to perform the exercises on this trainer, you need to stand on the bar for legs, pressing my back to the horizontal cushion of the simulator, put your elbows on the rests, clasp brush special grips, and then perform the tightening of the feet. Bent knee leg raise is easier than straight, as the load a little less. In any case, for the proper performance of the exercises should raise the legs so that the line of the thighs are perpendicular to the line of the abdomen, a little to stay in this position and then slowly lower legs. It is not necessary to perform an extensive leg swings, since in this case they will move by inertia, and the load on the abdominal muscles will be minimal.
Note
The choice of a simulator for the press depends on you, what result and in what time frame you would like to achieve. But don't forget - to avoid injury and stretching before any exercise is better how to warm up and to warm up to prepare the body for physical activity.
