8 short training for a strong press
Sport And Fitness / / December 19, 2019
1. Training of Ashley Conrad
The ten-minute workout you are invited to perform two rounds of ten exercises on the press. At each exercise is given 20 seconds of rest between them is not provided. Special sound signals will understand that it is time to move to the new movement.
Who will approach: exercise intensity is sufficient, so those who crawled on the mat to practice straight from the couch, it will be very difficult. The rest is worth a try.
Inventory: no inventory.
What exercises are included in the training: variations and twists strips. As a bonus, in the end you are waiting for two laps breech bridge and climbs the opposite arm and leg in a pose on all fours - "borddog".
2. Fat-burning workout at the press
The author states that the fat-burning workout. During this, the really have to spend a lot of energy. Each exercise is proposed to do for 20 seconds, the same time relaxing. But forget about lying on the mat - you will actively recover. For recreation coach Jordan Yo between exercise jumping and running in place raising the knees high.
Who will approach: everything.
Inventory: water bottle or dumbbell.
What exercises are included in the training: different variations of crunches and planks.
3. Hellish training on press
Coach Brandon Carter offers to perform nine exercises on the press. For each allocated 20 seconds. Between exercises can relax. Carter shows how to perform the movements, and two assistants are engaged with it. One of them makes a lightweight version of the exercises, which are suitable for beginners.
Who will approach: everything.
Inventory: no inventory.
What exercises are included in the training: besides the traditional ups and body straps, and the program has the unusual exercises. For example, push ups "Superman" suggest that you rely on the feet and hands stretched forward and raise the body due to the abdominal muscles.
4. Dance workout for the press
Instead of twisting you will find 10 minutes of incendiary dances, which actively involve the muscles of the body. The main thing - to make sure that the press has worked in every movement.
Who will approach: beginners and amateurs dance.
Inventory: no inventory.
What exercises are included in the training: all the movements are based on reductions in the press and carried out in a vertical position. Among them - the lateral twisting standing rotation hips and "snake" body.
5. Training at the press of Tabata protocol
Tabata - a high-intensity interval training, which allows you to get the most benefit in a short time. Usually exercise is performed for 20 seconds, 10 seconds, is given to rest. This training is no exception. It is these time slots offer coach Funk Roberts. All exercises take just 4 minutes.
Who will approach: everything.
Inventory: no inventory.
What exercises are included in the training: conventional twisting, V-twisting, twisting the Russian and "bicycle" with the rise of the body - a total of four exercises.
6. Training by Pamela Rafe
Exhausting ten-minute workout Pamela Rafe consists of twenty exercises, each of which runs for 30 seconds. Rest is not provided between them.
Who will approach: hardy.
Inventory: no inventory.
What exercises are included in the training: variations of crunches and planks, including side panels.
7. Pilates for the press
Short training on body muscles is performed slowly and thoughtfully. You have to abandon the usual jerks that are inherent in the exercises at the press, and to closely monitor the movements.
Who will approach: lovers of deliberateness.
Inventory: no inventory.
What exercises are included in the training: variation twists.
8. Kalistenika for the press
Kalistenika - a system of bodyweight training. Victor Sanchiz offers several exercises to help pump up the press without complications. You will need to choose from a list of 4-5 moves and do them 4-5 times a week.
Who will approach: trained athletes.
Inventory: horizontal bar and parallel bars.
What exercises are included in the training: "Chair" and variations of leg ups.
see also🧐
- How to build press home: 13 effective exercises
- Create an effective workout for the press
- 7 simple and effective exercises for the press