how to pump up the press

Choice Alexandra Alekhanova, personal trainer of the “Chocolate” fitness club

– To work out the press, you don’t even need to use simulators at all. Better to work with your own weight. The press is very fond of multi-repetitions. It is optimal to do 50 to 100 repetitions in one exercise. And there should be at least three such exercises.

• Twisting the upper body while lying on the floor.

• Raising your legs 90 degrees while lying down, holding your hands, pressing your lower back to the floor.

• Simultaneous twisting of the upper body and legs while lying on the back. We touch our knees with our elbows, our hands behind our heads, our legs are bent – as if we were folding a pancake.

Breathing is very important – when twisting, we exhale through the mouth, that is, we breathe in the abdominal cavity. It is important to eliminate stress on the lower back. It is enough to work for the press three times a week, no more. In the gym, you can use the so-called “Roman chair”.

Advantage: in the gym, you can achieve the most embossed press. But how visible it will be depends on the body fat, that is, on proper nutrition.

Choice Tatiana Volovoy, director, teacher of the yoga center “Param Anand”, teacher of the Department of Theory and Methods of Physical Culture and Health Technologies of the East of Ural State University of Physical Culture.

– For strong muscles of the press, it is necessary that the muscles of the back are soft – the lumbar and thoracic regions. If it is tense, the abdominal muscles are reflexively relaxed. This is due to our upright posture: so that we do not fall back. Therefore, no matter how much you pump your abdominal muscles, they will be weak if your back is tense. There is one more feature: when the abdominal muscles are strongly tense, all the muscles of the body tense reflexively. And this is due to the self-preservation reflex – when we are frightened, the stomach strains. If the body is constantly tense, the nervous system is also tense – there is stress, physical and emotional. From the point of view of yoga, the abdominal muscles should be strong, but elastic, flexible. There is no tension – and the internal organs do not work with effort.

It is necessary to perform asanas that stretch the back – forward bends, twists, back bends – camel, cobra poses. Lying leg raises are good – boat, angle. The muscles of the press are perfectly worked out, and not only during the stand on the shoulder blades, on the head, but also during all standing asanas – the pose of a warrior, a triangle.

Advantage: abdominal muscles are strong, but not pumped. It is comfortable for the cardiovascular system and for the energy balance in the body. After all, if the muscles of the same press are squeezed, we feel a breakdown.

Choice Svetlana Klimenko, president, teacher of the image-club “Svetlana”

– Exercise – a set of exercises that form the basis of a choreographic lesson. Various muscle groups are being worked out – at the machine and in the middle of the hall. Each movement during warm-up begins with a plie – squats on two or one leg – and ends with a grand batman – abduction-adduction or standing leg curl. In the process of performing each of the exercises, the abdominal muscles and back muscles work. Adagio Jumping is a summing up of the warm-up when you start dancing. And then the entire muscle corset is involved – from the legs to the crown.

Advantage: this is the most sophisticated way of working out the press. Stability, expressiveness, a sense of posture, harmony of movement are developed.

Choice Oleg Ivanov, head, teacher of the DancestudioOlegIvanov studio, belly dancer.

– In belly dancing, many types of braces are used – from the hip, to the side, in a circle. Everything is performed with the correct position of the legs so that there is no load on the lower back. When doing braces, we engage the oblique muscles, abdominal muscles, hamstrings, and gluteal muscles. We do not pump the embossed part of the press, we strengthen the walls of the press from the inside.

There are many elements of work “from the hip”, when the ribs are clamped “under themselves”, the press is kept static.

Advantage: working for the press from the inside. Due to the work of the press and the lifting of the ribs and buttocks “for yourself”, a noble gait is developed that allows you to express your individuality.

Choice Natalia Bondarenko, a swimming coach of the highest category in the swimming pool of the SUSU educational and sports complex.

– Swimming affects all muscles – absolutely all muscle groups are universally tightened. Working out the abdominal muscles – while swimming in the dolphin and crawl styles in different body positions – on the chest, on the back, on the side. During crawl swimming on the chest, the oblique abdominal muscles work especially well. If you swim with a dolphin on its feet, the level of load increases. It is clear that each person has his own level of training, but for everyone – individually – the length of the distance and the speed of swimming matter. You can increase both, but alternate segments – 15 meters quickly, 30 freely.

Also, the impact on the muscles of the press occurs at any turn – at this time, the legs are pulled up to the stomach.

Advantage: it is much easier to work in water than on land. There is a more detailed study of the abdominal muscles and, at the same time, the unloading of the spine.

Choosing a pole dance school coach Polёt Alena Seyп:

– Pole dance or pole dance is not a striptease, but a much more complex and multifaceted process, an independent sport. To demonstrate the elements of this dance, you need to have remarkable strength, flexibility and stretching. Pole exercises help to work out all muscle groups, first of all – the muscles of the arms and abs. Having come to us, you can start from scratch, as, for example, I did in my time. They often come to us in order to recover from childbirth – classes perfectly tighten the stomach and help to draw the abs. We have many directions, the most popular is exotic dance, there are more dance elements here, and they are simple.

Advantage: here you have to learn to support your own weight, and this loads the press very well. Plus, progress is faster than working out in the gym.

Choice of the director of the fitness club “Orange” Olesya Moseychuk:

– Pilates is a complex that combines exercises both to strengthen muscles, ligaments and tendons, and to improve joint mobility. The technique allows you to include in the work, in addition to large muscle groups of the body, deeper ones, including the abdominal press. During the entire session, the abdominal muscles are in static and dynamic tension, which can significantly reduce the waist.

Advantage: with regular Pilates exercises, a significant increase in muscle mass is not observed, and the relief is indicated very well.