Every man dreams to have a beautiful and embossedpress. Cubes on the abdomen immediately attract attention and cause respect, and sometimes envious glances. However, it should be borne in mind that a beautiful torso - this is often the result of hard training. But how to achieve this result, if there is not enough time for the gym? Then you will help the board for the press and a few simple exercises that you need to repeat every day.
This sports equipment is one of the mostaccessible and common "simulators", yielding, perhaps, only dumbbells. In Soviet times, the board for the press was found in almost every apartment along with the Swedish ladder and rings. Now this popular sporting projectile has undergone a number of changes in comparison with its brethren 20 years ago, but it continues to be one of the most common accessories for gyms and fitness centers, as well as for the home.
Exercises on the board for the press is bestPerform in conjunction with exercises on other muscle groups and alternate with classes in other sports simulators. If you are at home, then several approaches to the board for the press can be divided by push-ups, jumping rope and dumbbell exercises. Let's look at the most effective and useful exercises that you can perform using a whiteboard.
Load on the upper part of the press
For this, classicaltorso elevations when using an inclined board. To perform this exercise, you need to fix the board at a convenient angle (a steeper angle increases the load on the muscles of the lower part of the waist) and lie on it with your back, fixing your feet with a strap (on some boards there is a special crossbar on which the feet are fixed). Next, you need to clasp your hands behind your head and bend your body up, toward the fixed feet. Knees in the course of this task it is desirable to keep a little bent. It is necessary to carry out this exercise in two or three ways.
Load on the bottom of the press
We lay down on the board with our backs (we choose the angle of inclinationarbitrarily) and fix on her own body, holding hands in an optimally convenient place. Then we start lifting our legs and gradually bend them in the lap. And the knees as far as possible to the head. Then slowly lower the legs to their original position (until the rectification is complete) and repeat the exercise ten to fifteen times. Performing such a lifting of the legs is also necessary in two or three approaches.
Load on the lateral muscles of the press
For this exercise, you need to get a jobboard, as in the case of classical torso ascents, but the emphasis is not on straight lifting to fixed feet, but on "twisting" the trunk. For this, we place the hands behind the head, and we try to touch the knees with the elbows apart (the right elbow is the left knee, and the left one - the right one).
It should also be understood that the board for the press,exercises on which it is worth doing daily, is not a guarantor of a beautiful embossed abdomen "with cubes". Occupations on this projectile should be combined with other physical loads and proper nutrition. Otherwise, your hopes for the creation of an ideal body can simply not be justified, and the board for the press, bought for a lot of money, will only become the most beautiful element of the interior.
In order for this to happen, alla couple of simple conditions. First, train daily, at least a few minutes a day. Secondly, it is right to eat - to exclude from the diet, at the maximum, sweet and floury, and say good-bye to beer with beer.