Many are eager to find really effective exercises for the press, but until recently they had to rely only on the coach's advice and their own observations. Fortunately, this issue was taken up by professionals: American professor Peter Francis conducted a large-scale study, during which it was possible to evaluate the effectiveness of 13 popular exercises. As a result, the most effective and best exercises for the press were published.
The best exercises for the press
During the experiment, designed to identify effective physical exercises for the press, electromyography equipment was used, which measured the load in the upper, lower and lateral muscles of the press. It is worth noting that the "top" and "bottom press" is actually a conditional separation, because it is the same muscle. And the lateral muscles of the abdomen are a different structure, therefore other exercises showed higher efficiency for them. The results of the measurements were recorded in points relative to classical twists. The higher the score, the more effective the exercise, since the load on the muscles is higher.
So, if you are thinking about what exercises for the press do, refer to this list (the exercises are arranged in order of decreasing efficiency):
- "Bicycle" - 248.
- The legs are raised in the vise - 212.
- Twisting on the fit-more - 139.
- Twisting with the legs raised upwards - 129.
- Twisting with a roller - 127.
- Twisting with arms outstretched - 119.
- Back curling - 109.
- Twisting with the Ab Roller - 105.
- The rack on the elbows ("bar") - 100.
- Classic twists - 100.
There is a similar rating of classes and on the oblique muscles of the press , which should also be included in the system of exercises for the press:
- The legs are raised in the vise - 310.
- "Bicycle" - 290.
- Back curling - 240.
- The stand on the elbows ("bar") - 230.
- Twisting with raised legs - 216.
- Twisting on the fit-bol - 147.
- Twisting with a roller - 145.
- Twists with arms outstretched - 118.
- Twisting in the Ab Roller 101.
- Classic twists - 100.
Now that you know the real indicators of the effectiveness of certain actions, you can easily create an exercise program for the press that will work.
Effective set of exercises for the press
In the structure of classes, you can include only those few exercises that have more than 200 points and this will already be enough to find a beautiful press. Consider the rules for their implementation.
Bicycle (248 points for the press)
Starting position: lying on the floor, hands behind the head, knees slightly bent, legs raised from the floor to a height of about 30 cm, the loin is pressed to the floor. Carry your feet as if you were pedaling a bicycle. Do 3 sets of 1 minute each.
Back twisting (240 points for the lateral muscles)
Starting position: lying on the back, hands on the floor, legs bent at the knees and raised. Straining the muscles of the press, direct the knees to the chest, tearing off the buttocks from the floor. Return to the starting position. Do 3 sets of 10-15 repetitions.
The lift of the legs in the vise on the horizontal bar (310 points for the lateral muscles)
Perform a classic hang on the horizontal bar and bend your knees (angle 90 degrees). Pull your knees up to your chest as high as possible. When this is easy, go to the "corner" - raising the straight legs to a 90 degree angle. Do 3 sets of 10-15 repetitions.
Planck (230 points for the press)
Lying on the floor on your stomach, bend your elbows and go to the point of lying on elbows and toes. The body should make a straight line from the top of the head to the heel of the feet. Hold as long as possible. Repeat 3 times.
Twisting with raised legs (216 points)
Lying on the back on the mat, palms on the floor, straight legs together, raised up. Do not tear your lower back from the floor, lift your torso, trying to touch the legs. Do 3 sets of 10-15 times.
These daily exercises for the press will allow you to become more beautiful and slimmer in a short time.
An effective set of exercises for every day: