RELIEF PRESS IN 6 WEEKS.1 photos

Tips:

- Tip # 1 (Do not be zealous)

Many novice bodybuilders tend to pump up the press, doing every day and doing a dozen sets

high reps. However, Vince Gironde considered such an approach erroneous. He said you need

Avoid direct work on the press, because abdominal muscles can be worked out in other exercises.

So do not be too zealous!

Enough 4-5 sets of 8-12 reps in three exercises.

- Tip # 2. Follow the technique

Proper exercise is the key to success. In particular, performing various twisting, do not tear the lower back from the floor or bench. If you break the technique, then the load will fall on the waist - and this is another story.

- Tip # 3. Switch to aerobic training

As soon as you reach a certain level of fitness, go to the aerobic style of training. Do not wait for the restoration of breathing, rest only a few seconds between sets. During the break, you can take more oxygen and continue your workout. Remember the rule: maximum work for a minimum of time.

- Tip # 4. Eat right

Vince believed that without food additives when working on the press is not enough. He recommended lipotropics (or fat solvents): choline, methionine, inositol, vitamin F, lecithin, betaine, and all animal fats. A well-known trainer advised you to pay special attention to proper nutrition: eliminate foods high in sugar and trans fats from your diet, as well as avoid refined carbohydrates.

- Tip # 5. Choose the right exercises

Vince Gironde was sure that pumping the press was easy if you performed the right exercises. For example, & laquo; iron guru & raquo; was against side bends that do not constrict the waist, but, on the contrary, extend it. Also, instead of full hull and leg lifts, he advised using partial lifts. In essence, it was Vince the Gironde who invented the crutches (twists for the press).

This set of exercises for the press will help you achieve results in 6 weeks. Tested on famous bodybuilders of the world! Start with 2 exercises (excluding side bends) and perform 3-4 sets each 3 times a week. After 2 weeks, add the third exercise. After another 2 weeks, increase the number of sets in each exercise to 5. After 6 weeks, you will have a fantastic press! .

Exercises

1. Exercise for the press: the contraction of the abdomen

Purpose. Work out the rectus abdominis muscle.

Starting position. Lean forward and place your hands on a low bench or table.

Technique. Bend your knees slightly, pull in your stomach, arching your back. Hold for two seconds, then relax.

Number. 8 reps.

2. Press Exercise: Concentric Crimps

Purpose. Work out the rectus abdominis muscle.

Starting position. Lags on the floor, hands behind the head.

Technique. Raise bent legs to chest, while sitting down. Pull your elbows forward to your knees. Touch them. Hold this position for two seconds. During the contraction of the abdominal muscles, exhale all the air (as in all abdominal exercises).

Number. 8 reps.

3. Press Exercise: Partial Body Lifts

Purpose. Work out the upper section of the rectus abdominis muscle.

Starting position. You can lie on the floor or bench. Grab the weight of your head with both hands (for example, a pancake from a barbell). Weight, depending on the level of your physical fitness, you can do without burdening. To make it easier, secure your legs.

Technique. Bend your knees slightly and twist the body. When lifting, exhale, pulling in the belly. Hold this position for two seconds.

Number. 10 repetitions.

Security. Do not tear off the lower back and pelvis from the floor or bench!

4. Press Exercise: Straight Leg Lifts

Purpose. Work out the rectus abdominis muscle.

Starting position. Lie on the floor (head to the wall), put your hands under your buttocks, palms down. Pull out the socks.

Technique. Lift straight legs as high as possible. Hold for two seconds. While lifting, exhale, inhale when lowering.

Number. 8 reps.