5 reasons to download the press standing
Health / / December 19, 2019
If you swing press, lying on the mat, we recommend you to reconsider the approach to training. Artyom Mihailin in his guest article tells why the exercises in a standing position can give you much more than a simple twist and ups the body.
Artyom Mihailin
Financier, banker. Main areas of interest: a healthy lifestyle, sports (mostly functional training), business, nutrition, psychology.
Most people have come to associate the press workout with endless twists, leg ups in the supine position and turns. But what if there is a way to train these muscles more efficiently and not to lie down on the mat at all? Of course, lie down on the mat after a hard workout is very nice, but you do not go for it came into the room, is not it? You want results, and to retrieve it have a little sweat.
Conventional exercises you will not be a good helper, with the exception that lath. Complex polyarticular exercises (involving several joints, worked out several muscle groups) and exercises in the vise (for example, the ups knees to your chest without lumbar support) may be the best solution, and that's why.
1. Proper functioning of the abdominal muscles
Sometimes we forget the role that performs one or other muscle in our body, and because of this we make mistakes. The primary function of the abdominal muscles - it is, of course, the body stabilization. Therefore, do not twist the press much hardier and not increase his power.
But it can exercise, in which the press is actively stabilizes the body (squats, deadlifts, ups rod over his head, "skier" and others). Any complex movement begins with muscle contraction bark (stabilizer muscles). Only after they were involved in the work force is transmitted through the hands and feet to the bar or dumbbells. Such inclusions are the most natural for the press and promote its best development.
2. The absence of back problems
Increasingly, there is information in the study that twisting and any other abdominal exercises with isolated waist can lead to back problems. About this in his workSpine flexion exercise: Myths, Truths and Issues affecting health and performance writes and Stuart McGill (Stuart McGill), a professor of biomechanics of the spine from the University of Waterloo in Canada. These exercises lead to a sharp increase in the compression load on the intervertebral discs eventually may develop low back pain and even intervertebral hernia. However, this deficiency deprived of exercise in vise or standing.
3. Study of the hidden part of the press
Abdominal exercises performed while standing or in a vise, and polyarticular complex exercise, employs the largest number of muscles, have a better effect than almost any exercise lying position. They are working not only the visible part of the press, but also those that are hidden deeper. And it was the inside of the press is the most important.
4. fat burning
In most cases, the press can not be seen because of the fat that hides it. Complex exercise is much better burn fatRather than an exercise in the supine position, which do not bring little or no effect due to the low energy consumption.
5. Study of other muscles
Performing complex exercises, you will give to load not only the press, which is not much in need of substantial individual exploring, but also to many other muscles. For example, while performing squats and deadlift includes all the muscles of legs and bark, and when lifting barbell over his head - bark muscles and shoulders.
Output
So, if you want to pump up the press, follow these tips:
- Follow polyarticular exercises and remember to press functions.
- Try replacing the twisting lifting the knees to the chest in the vise, and then you can go to the lifting legs at right angles to the crossbar.
- Watch out for power. To acquire this beautiful press, perhaps even more important than training.