We swing the press in nature with a trainer

Coach Lusine Mkhitaryan, like no other chef, knows the best recipe that can give the coveted resemblance of abdominal muscles to a slab of your favorite cocoa bean delicacy.

Kristina Zhelezova will be the assistant to Chef Lusine at the sports kitchen.

Get your abs ready with them!

Initial position: With straight legs, support on the feet and hands. The arms are wider than the shoulders, on the line of the chest.

We lower the body down, try to direct the logs a little further than the diagonal. We feel how the muscles of the chest are stretched. Rising up, we unbend our arms and contract the muscles of the chest. We try not to straighten our arms to the end, avoiding overextension of the log joint.

We perform 3 sets of 10 repetitions.

Exercise 2. Push-ups for triceps.

Initial position: With straight legs, support on the feet and hands. Hands are shoulder width apart.

We lower the body down, bending the forearms. Hands are pressed to the body, the elbows are directed back. We try to get down with a straight back. And we return to the starting position, avoiding overextension of the log joint.

We perform 3 sets of 10 repetitions.

Exercise 3. Push-up for triceps in the seated position.

Initial position: We sit on a hill, legs bent at the width of the pelvis, support on the heels. Hands are hip-width apart, fingers pointing forward.

Keeping the pelvis in a canopy, we go down and bend the forearms. Climbing up, we unbend the forearms. Logties point straight back.

We perform 3 sets of 15 repetitions.

We find additional burden. As it can be not only dumbbells, but also improvised means. For example, a bottle of water.

Exercise 4. Bending the arms in the log.

Initial position: Legs bent at the width of the pelvis. The feet are parallel and directed forward. The stomach is tense, the back is straight, the shoulders are straightened. One hand is straight in front of you, the other is on the hip.

While holding the weights, we bend the forearm, raising the arm to 45 degrees. We return to the starting position.

We perform 3 sets of 20 repetitions.

Exercise 5. Leaving hands to the side.

Initial position: Legs bent at the width of the pelvis. The feet are parallel and directed forward. The stomach is tense, the back is straight, the shoulders are straightened. One hand is straight in front of you, the other is on the hip.

While holding the weights, we move one hand to the side to parallel with the floor and return to the starting position. When lifting, hold 90 degrees. We do not raise it higher so as not to erase the cromial process in the shoulder joint. During the exercise, we try to feel the deltoid muscles of the shoulder.

We perform 3 sets of 15 repetitions.

Exercise 6. French press sitting.

Initial position: We sit on a chair, resting on the floor with legs bent at the knees. We straighten and fix the back. We take the burden in our hands and carry it over our head. We fix the position of the elbows as close to the head as possible.

We lower the weight behind the head. At the lowest point, we touch the biceps with the forearm. Returning the arms to their original position is accompanied by tension in the triceps. During the exercise, we monitor the immobility of the elbows. Only the forearms should work.

We perform 3 sets of 12 repetitions.

Initial position: Lying on your back, the lower back is pressed to the floor, the legs are bent, the feet are parallel and directed forward. Arms crossed in front of you, elbows directed to the sides. The chin is directed upward.

We raise the body as we exhale, contracting the abdominal muscles. We return to the starting position while inhaling, trying not to relax the abdominal muscles.

We perform 3 sets of 20 repetitions. Between sets, hold on top for 10 seconds with maximum tension of the abdominal muscles.

Exercise 8. Raising the body simultaneously with the opposite arm and leg.

Initial position: Lying on your back with your lower back pressed to the floor. We take our straight arms behind the head.

Alternately raise the leg and body as we exhale towards the opposite leg, reaching out to the toe with our fingers. We return to the starting position while inhaling.

We perform 3 sets of 12 reps. We count on each leg.

Initial position: Sitting, legs bent, knee angle 90 degrees, feet in weight. Hands are straight in front of you.

At the same time, we lower the body and straighten our legs. We try not to go down with a straight back. It is rounded. We descend smoothly, without falling sharply down. We return to the starting position by contracting the abdominal muscles.

We perform 3 sets of 16 reps. At the end of each approach, we keep a short pause at the bottom, straightening our legs and lowering the body.

Initial position: Lying on your back, keep your legs up in a straight position. We take our straight arms behind the head.

We raise the body, simultaneously lifting arms and legs from the floor towards each other, trying to touch the feet with our hands. We rely only on the buttocks and pause for 5-10 seconds at the top point with the maximum tension of the abdominal muscles. We slowly return to the starting position. The press is also tense throughout the return.

We perform 3 sets of 20 repetitions.

Woman’s Day and Lusine Mkhitaryan wish you this summer to buy a press that any Cubist fan will envy!