If you're going to do press training, check out all the information about this process. For example, the fact that it is divided into a lower and an upper one is a mistake.
Physiologically, the press muscle is straightforward. Functionally, it should help to twist the body. You should also consider the oblique internal and external muscles that are on both sides of the body.
Difference in press training for girls and men
Men's and women's press results are usually different. This is due to physiological reasons. For the muscles in the press to be visible, up to 12% of the subcutaneous fat is required.
At the same time:
1. Female members of the fairer sex should have more physiologically deposited fat than male members. It is normal if the woman has about 20% of them. Testosterone is not enough. While this hormone is responsible for the breakdown of fat and muscle building. Therefore, it is necessary to achieve "cubes" not only through proper training on the press but also diet and rest.
2. In men, it is easier and easier physiologically. They have less subcutaneous fat, only about 15%, and testosterone is enough.
It's important! When performing twists and turns, it's necessary to provide work for the entire press.
Perform training on the press and pump it real. Then the abdominal muscles will be in aerobic mode. And this means that no matter how much you increase the load, it will not lead to the result.
Therefore, the press should be pumped several times a week, allowing the muscle to recover. For beginners, you should do such exercises only 2 times a week.
Unpleasant sensations after swinging the press should and may be present. Only cramps and spasms should not be present. Adaptation of muscles to stress is the most important factor if you want to achieve beauty and relief on your stomach.
The fat will not go away when you rock the press. To do this, you need to act through hormones that break down fat deposits. Therefore, under the supervision of competent coaches to remove fat from the stomach, athletes start with fat burning exercises and diets and then move on to the swinging of the press. And then they use a moderate load and use additional weight to train on the press more effectively.
Important: Do 15 to 30 repetitions. It is strictly forbidden to pump only the baler, otherwise, it will lead to problems with the spine, including protrusion and lower back pain.
Press training: 5 rookie mistakes
If we talk about the main mistakes that accompany newcomers during the swaying of the press, we have singled them out 5:
1. lack of information. In order to design loads without a trainer, you need to know what to work with. The important things to do when rocking the press are: slanting inner and outer muscles, transverse muscles, as well as straight abdominal muscles. The first group helps to bend the body, rotate it and allows to bend sideways. The second group is the deepest of all the presses, so they work in case of abdominal compression. The third allows you to bend the body and lift the pelvis.
2. no exit from the comfort zone. In all sports activities, including the swinging of the press, the comfort zone is the worst enemy of performance. This is especially important when the body has adapted to the stimulation, and you have the feeling that you are cycling the same work.
3. Back leveling during press exercises. And this is wrong. With this shape of the abdominal muscles will not be able to contract actively, which means that press exercises will not be effective.
4. rest between repetitions and the speed of their performance. It is not possible to create a completely relaxed position, even when you are doing press exercises on your back. The same applies to the process of working with the simulator. Muscular tension, big or small, should be in any case. Also newcomers try to perform repetitions quickly. But they forget about the quality. And press exercises do not tolerate a rush.
5. Classes without additional loads. Indeed, press training should be carried out with its own weight. But when you work out for more than one month, it is difficult to increase this load.
The additional resistance always has a positive effect when it is used rationally. In addition, increasing weight has a great effect on the creation of fast-shrinking fibres that are prone to growth.
As you exercise on the baler, do not tear your lower back away from the surface on which you are performing the procedure. To strain your stomach, you only need to lift your chest a few centimeters.
If training on the press were as simple as many people think it would be, then most people would have a flat stomach and even have cubes. But it's not that simple. To achieve maximum effect, you should use the wishes and take into account the main mistakes described above.