Create an effective workout for the press

If you are a beginner, choose one exercise from each group. Advanced athletes can choose two exercises. Carry out training on the press at least three times a week.

1. Exercises for the upper press

These exercises provide the load on the upper part of the rectus abdominis and external obliques. Do the exercises of this group in the three sets of 20-30 times.

His knees to his chest on fitball

Stand lying in abutment. Shoulders are located above the wrists, put your feet on fitball, the pivot point - above the knees. Free pelvis up, going to pose an inverted letter V. Fitbol will roll off the top of the shin under the quadriceps. Bend your knees and touch their breasts. Return to the starting position. Repeat the exercise.

Punches from the strip

Stand in lath Dumbbells on two kilograms. Shoulders are located above the wrist, press and tighten your buttocks. Lift one arm with dumbbell and do blow in the air in front of him. Return the arm with a dumbbell on the floor and the kick with the other hand.

rock climber

Stand lying in abutment. Bend one leg, pull your knee close to your chest and place the foot on the floor on a cushion. Switch legs, trying not to raise the pelvis and hold back straight.

Climber on the sliding surface

This exercise is similar to the previous, but in this case the feet are on a sliding support, such as rags or towels. During the exercise, you do not tear off the legs from the floor, and slide into position. This increases the burden on the press.

Side strap with lifting leg

Lie on your right side, left hand behind his head rewound, right hugged herself. Simultaneously lift up his left leg and body. Drop down to the starting position and repeat.

Russian twist

Sit on the floor, lift your legs bent at the knees. Keep your back straight, pull your hands in front of him and connect. Turn the body to the side, as far as possible. Keeping the position of the legs, expand the body to the other side. To complicate exercises performed with a twist medbolom, Dumbbell or kettlebell in your hands.

throws medbola

Take medbol, lift it over your head and slide the head, resting on top of the trapezoid. Lift it above his head, and with all his might drop to the floor as if seeking to penetrate the coating. Lift medbol, take the starting position and repeat.

2. Exercises on the lower press

These exercises are working on the lower part of the rectus abdominis and internal obliques. Follow them to three sets of 20-30 repetitions.

Knees to your chest to the bar

Hang on the bar. Lift your knees as high as possible, trying to get to the chest. Lower the leg and repeat.

Lifting the knees on the uneven bars

Hang on the bars, resting on the forearm. Raise your knees to thighs parallel with the floor. Lower and repeat.

reverse Crunch

Lie on the floor, lift your legs and bend your knees at an angle of 90 degrees, shins parallel to the floor. Tear off the pelvis off the floor, pick it up as high as possible. At the extreme end of the floor relate only to the shoulders, knees bent at 90 degrees and are either over-feeding or over your head. Drop down to the starting position and repeat.

Lifting the knee to twist

Hang on the bar. Lift your knees as high as possible while twisting them to one side. Lower the leg and repeat to the other side.

Lifting the knees on the uneven bars with a twist

Hang on the bars, resting on the forearm. Raise your knees to thighs parallel with the floor, while twisting them to one side. Lower and repeat to the other side.

3. Isometric exercises for the muscles of the bark

Exercises of this category are considering not only the abdominal muscles, but also the muscles of the arms and shoulders, legs and buttocks. Do each exercise for three sets.

Planck on straight arms

Stand in the emphasis lying, wrists under shoulders, back straight, abs and buttocks stretched, elongated body in a straight line from head to heels. Hold for 30 to 60 seconds depending on the preparation.

Side strap on the forearm

Stand in the emphasis lying down, put your hands on the forearm. Tear off his left hand from the floor, turn the body and hips to the left. The whole body except the right arm is in the same plane and perpendicular to the floor. Hold for 30 seconds, then repeat in the other direction.

The transition from the normal to the side strips

Stand in a normal bar, hold the position for 30 seconds. Tear off the floor right hand, expand the body and hips to the right and go into a side bar. Hold for 30 seconds.

Go back to a regular bar, hold for 30 seconds. Tear off the floor left hand, turn the body and hips to the left and go to the side bar. Hold for 30 seconds.

Four strips - is one approach. After a short rest, you need to do two more.

Lifting arms in bar

Stand in the bar on the straight hands, set the timer for 30 seconds. In turn, raise the right hand and left hand, pulling them in front of him.

Lifting the legs in strip

Exercise similar to the previous one, except that instead of hands you raise your legs at a time for 30 seconds.

Lifting the arms and legs in the bar

You simultaneously raise your opposite arm and leg for 30 seconds.

Lifting the legs of the inverted strips

Sit on the floor, straighten your legs, put your hands on the floor. Free pelvis up so that the body fell in a straight line, wrists under shoulders. In turn, raise the legs for 30 seconds.

4. Extensor muscles of the back

For the harmonious development of body Workout sure to complement the exercises muscles of the back extensors. Perform these exercises in three sets of 20-30 repetitions.

Hyperextension on fitball

Lie on fitball belly, get your hands behind your head or grab a pancake, pads feet flat on the floor, back parallel to the floor. With an exhalation straighten back up, his hips resting on fitball. Drop down and back again.

Superman

Lie on the floor on his stomach, straight arms pull ahead. Simultaneously lift your hands off the floor, chest and legs. Hold this position for two seconds, and descend again.

Hyperextension simulator

You can perform a back extension on a special simulator for hyperextension, simulator GHD or roman chair, as well as on a normal shop, if you have partnerWhich will keep your feet.

In the initial position of the spin parallel to the floor and then straightens up.

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Not to stop its progress, often alternate abdominal exercises, increase retention time of isometric exercises, number of sets and reps, weight dumbbells, pancakes and medbolov.