The press bench is designed to pump a specific muscle group at different angles. In this way, the maximum number of fibers involved is achieved. For a good result, experts recommend conducting classes no more than 3 times a week. Moreover, all exercises must be performed correctly and with maximum efficiency.
Instructions
Step 1
Exercise on the bench at maximum load to strengthen your abs. After training, the next day, the muscles should hurt slightly. This will indicate that the exercise has been good for you. Thus, the regeneration of muscle fibers occurs. The burden of doing the exercises in this case is your own body weight.
Step 2
When exercising on a press bench, imagine that with each repetition, the ribs and pelvic bones are removed and brought closer together. Release the muscles as you inhale, and contract as you exhale. This will maximize your results.
Step 3
If you need additional load when pumping up the press, use a 2 kg dumbbell. Place it in front of your chest on arms bent at the elbows. Or increase the load by changing the angle of the bench.
Step 4
Perform the twist exercise using an abdominal bench. To do this, set it at an angle of 30 degrees. Take the starting position - lying down, head down. Straighten your arms over your chest. Place one palm on top of the other. Lower your shoulders. Make sure that your lower back is firmly pressed against the bench. Gradually raise your head, shoulders and shoulder blades with the effort of the abdominal muscles. Twist the case forward gently. At this point, pull the ribs to the pelvic bones. Return slowly to the starting position. Repeat the exercise for 2-3 minutes.
Step 5
Do an exercise to strengthen all the abdominal muscles. Place the bench at an incline of 30 degrees. Take the starting position - lying down, head up. Connect your legs and lift them at an angle of 40-45 degrees. Make sure that your lower back is firmly pressed against the bench. Tighten your abs. Slowly lift your buttocks 5-10 cm from the bench with muscle effort. The legs should be straight up at the moment. Gently return to the starting position. Repeat the exercise 8-10 times.
