Exercises on the press: torso lifts

It turns out that absolutely every person has a press! If you do not see the cubes on your stomach, it means that they just hide behind a layer of fat. To find attractive and embossed muscles of the press, you need to eat right and exercise regularly.

Exercises on the press

The muscles of the press do not require too much attention to themselves. It will be quite enough if you allocate 15-20 minutes for doing exercises. In addition, you can compose a set of suitable exercises for you to press and perform them both before and after the whole workout. If you just started doing your press, it's best to pick up some simple exercises and do a small number of repetitions every other day. Over time, you need to complicate the exercises and increase the number of repetitions. The main thing in this business is to feel your body and do every repetition diligently and according to the correct technique of execution. The most basic exercise is lifting the trunk. It is considered the main and one of the most effective.

Torso elevation

This exercise can have different effects on your body depending on the performance, the number of repetitions and the presence of weighting agents. With full lifts, all abdominal muscles are involved . Full body lifts have a large amplitude, from which the work of muscles increases.

Technique of execution:

1. Sit on the mat, it is desirable that the surface is soft for ease of execution, bend your feet at an angle of about 90 degrees. This position helps to transfer the load to the muscles of the press and removes it from the spine.
2. Fix the feet, placing them under any surface, for example, under the lower crossbar of the Swedish wall. Also for this purpose you can use two dumbbells or simply ask another person to hold you. If you perform the exercise at home, then the sofa is perfect.
3. The starting position is accepted, it's time to start the exercise. The first should rise head and shoulders, and then the rest of the body. Raising the straight trunk is wrong. This exercise should resemble twisting. After the trunk has reached the vertical position, return to the starting position, without laying your head on the floor. It is best to hold your hands behind your neck. Exhalation is performed during the ascent.
4. It is important to ensure that the muscles of the press perform the work. Do not try to help yourself with other parts of the body. So you will only lower efficiency. If performance is given to you too hard, then you can keep your hands in front of your chest. And if you want to complicate the exercise, you can take a weighting, for example, a pancake.

Partial body lifts from the supine position are also very popular. They can be performed by people with any level of physical fitness. Such uplifts of the trunk differ from the full ones in that straight muscles of the press are being worked on here. The technique of performing this exercise is very similar to full body lifts. The starting position is exactly the same, the hands hold the same. Only to lift it is necessary only the upper part, hardly tearing off the blades, and then to return to the starting position.

Ramps on an incline bench

Doing trunk lifts using an inclined bench, you train the upper part of the abdominal press. After you take the starting position, start making the trunk lifts, but when you return back do not lie down, keep the tension in the muscles. This will not only significantly improve efficiency, but also relieve you of the risk of injury in the lumbar region. Raise the trunk until a right angle is formed between it and the legs. Hold this position for a second and go back. Try to use your legs as little as possible.

Complication

If the classic body lifts seem to you already too boring, then you can complement them with turns. Only it should be noted that with such exercises, the emphasis is on the oblique muscles. Girls should not get too involved with this, because the oblique muscles visually widen the waist.

The starting position is the same as for normal lifts. Next, start lifting the body, and at the moment when the shoulder blades come off the floor, make a torso turn to the side and reach the maximum point, then take the original position. Perform torso lifts with turns alternately to the right and left.