Curly abs with "squares" is the dream of many men and even some women. If you are already working on your abs and understand a thing or two about training organization and load balancing, train it twice a week. And he trains either with the chest and triceps, or with the biceps and back. In any case, work out the press in the final stage of training. Exercises that load the press are not "bulking" and require relatively little time.
Instructions
Step 1
Some people experience lower back pain when lifting. These are mostly people with weak backs. Therefore, it is not recommended for them to include abdominal exercises in the training program, which involve strengthening the feet (flexors work).
Step 2
As an alternative to such exercises, there are exercises that use benches with knee supports. This stabilizes the body, and the back remains straight. For beginners, this is the very thing, they usually cross their arms over their chest, and more experienced ones can increase the difficulty by placing their hands behind their heads. Just keep in mind - in this position, it is highly discouraged to press on the back of the head.
Step 3
Slowly lift your shoulders off the bench, then your upper back. Just imagine your vertebrae coming off the bench one by one. It helps a lot to develop the right technique. When you reach the top point, pause for a second without relaxing. Next, exhale all the air from your lungs and additionally statically strain your abs. After that, it is necessary to slowly descend, again, vertebra by vertebra. Then, without any hesitation, proceed to repeat the exercise.
Step 4
Please note that inertia should not be used during exercise. Therefore, do not climb too quickly. The slower you raise and lower your torso, the more difficult it is for your muscles to support your body weight. This increases the efficiency and intensity of the entire exercise.
Step 5
It is best to train the press in a multi-repetition mode, that is, do 20-30 repetitions in one approach. For relatively experienced people, it is recommended to begin with bringing the number of high-quality repetitions of this exercise to 12-15 per set. The incline of the bench should be about 15o. Only then can you gradually increase the angle of inclination and the number of repetitions.
