How to do the exercises for the press: British scientists have found

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Another interesting and useful discovery by British scientists published in the «Journal of Strength and Conditioning Research». This time, they studied the activity of the abdominal muscles and hip flexors during execution of standard exercises for the press - the rise of the body to the knees of the supine position (as well as the standard twists of the same position).

Following the measurements they came to a simple conclusion, which you could tell any coach. But now it is officially confirmed by science. Plus a small bonus as a video with drill press.

Experiment

Scientists asked the soldiers of the British Army to carry out for 2 minutes standard exercises for the press: The Rise of the body to the knees of the supine position and twists of the same provision. The only difference was that they first perform these lifts with locking legs, and then - without fixing. During exercise, scientists measured the muscle activity of the abdominal and thigh muscles.

results

During the exercises with fixing stop special activity in the rectus femoris was found (rectus femoris).

That is, when you shake the press, and your legs are fixed, you help yourself thigh muscles, and exercise efficiency falls. Also, increasing the tension in the lower back, which in turn can lead to injuries in this area.

Really want to work out your abs effectively? Do the exercises without fixing feet, even if you think it's so convenient and that you will be able to perform more reps. Yes, the free leg - it's not very comfortable, and you will constantly move off a little bit ago. And you will be tempted to help themselves during the lift arms of the housing. And watch your neck! You have to imagine that you have between your chin and collarbone squeezed tennis ball. Try not to stretch the neck forward, trying to pull behind her entire body (as Baron Myunghauzen pulled himself out of the swamp of the pigtail), and make sure that the chin is not pressed against the neck. Otherwise, in the morning you will not hurt a bit those muscles that you expected.

The video shows the drill press on fitball. In one of the training, we performed a similar exercise and I can say that it was much harder for me than usual exercises on the floor. Always had to watch out for balance, shoulders and neck, as it seemed that if I pull up the shoulders to the ears, it is not downloaded from this ball.