To effectively pump up the abdominal muscles, various technical devices and professional simulators of the most varied design are used. The use of such technical means allows you to work out all groups of abdominal muscles, evenly dosing and distributing the load.
Necessary
- - gymnastic bench;
- - Roman chair;
- - block for the upper link;
- - gymnastic crossbar (horizontal bar).
Instructions
Step 1
Use a special gymnastic bench equipped with leg supports to work out the abdominal muscles. Take a lying position on the bench with your feet behind the rests. Place your hands behind your head. Start lifting the body, bringing it to the highest possible position. Do 8-10 reps. After a minute pause, repeat the exercise by completing 4-5 approaches to the apparatus.
Step 2
Modify the exercise. Lie on a bench. Keep your legs free. Grasp the handles at the front of the bench with your hands. Begin to lift your straightened legs, bringing them to an upright position. Slowly lower your legs, feeling your abdominal muscles tighten. This exercise, like the previous one, can also be performed on an incline bench.
Step 3
Pump up your abs on the so-called Roman chair. This device is specifically designed to work out the abdominal muscles. It has a comfortable seat and footrest. Most of the exercises that can be done in a Roman chair are similar to those described above. The advantage of this projectile is the ability to work out the lateral sections of the abdominal press. For this, the lifts of the body or legs are performed on the side.
Step 4
Use a block that is commonly used for top pulling to inflate the press. Grasp the handles of the device and kneel down. While holding the handles, pull them up to your knees, while bending at the back. The abdominal muscles will become intensely tense, and the burden will tend to return you to the starting position. Adjust the weight of the weights so as to perform about 8-10 repetitions until you are completely tired.
Step 5
Perform an abdominal exercise using a gymnastic bar or horizontal bar. Take a hang position. Bending your legs, pull your knees towards your stomach and then lower them down. Do as many reps as possible. As you train, complicate the exercise by slightly turning your knees as you raise your legs to the right and left. The crossbar is the simplest and most affordable technical device for working out the abdominal press.
