Exercises for the press for men, this is one of the main attributes of "spring" weight loss for the beach season. Today we will tell you which exercises are right for you!
If a man, after looking at himself in the mirror for a long time, decides to “do something about it,” then he joins the ranks of newcomers. Starting body work with abdominal exercises for men is the right decision. Resolute attitude and self-discipline will become good companions on the way to a healthy strong body, and a little theory will allow you not to wander among the "loads", "training schemes" and "approaches".
The beginning of time
Before choosing the right training complex for the press, you should critically assess yourself and your capabilities. Excessive weight and excess subcutaneous fat cannot be driven away by any lifting of the torso, because abdominal exercises are power loads (aimed at working out the target muscle group) and their task is not to use up kilocalories, but to add strength and endurance to the muscles. Correction of nutrition and cardio load, such as running or jumping rope, will cope with fat accumulation in men much faster and better. Fitness trainer Denis Gusev recommends men first of all "dry" (get rid of excess weight), and only then start strength training.
Training "for relief" and "endurance"
There are two approaches to organizing training:
"Volume". If a man is interested in the appearance of the press - two even bulging rows of cubes on the stomach and a clearly traced relief of the oblique muscles - training should be aimed at increasing the volume of muscle mass. To do this, the abdominal muscles are loaded intensively, not for long, between workouts the target muscle take a break for about three days. Exercises are difficult, as a rule, they use weights, and are done "to failure", that is, the physical impossibility to do another repetition. With the right choice of load, no more than 12 repetitions are performed in one approach. For each exercise, up to four approaches are planned, and all of them are performed "to failure", the rest between sets is no more than two minutes. A prerequisite for such training is a break between workouts, the muscles are added in volume precisely during the recovery period, which lasts up to three days. Such training is not recommended for men with less than a year of training experience.
"Multi-repetitive" (or "functional"). The goal of this training is equally important - to develop endurance and strength. Functional training is preferred by adherents of antique physique (without "pumped" muscles), many athletes and beginners. Bringing yourself to complete exhaustion during such a workout is not worth it - fatigue and burning of the abdominal muscles by the end of the exercise will be enough. As a rule, each press exercise can be performed at home, 20-30 times up to four sets. Experienced fitness trainers believe that if a man can do thirty repetitions, then the load should be made harder or different. You can do this every day, but at least 3 times a week. In "multi-rep" training, dumbbell abdominal exercises are recommended for men; medium-weight shells are usually used. If the complexity of the training and the weekly load are selected in accordance with the capabilities of the man, then the press will not only become stronger and more enduring, muscle mass will also increase, but much slower than with "volume" training.
A set of exercises for men without training experience
Beginners can use the classic scheme of four effective abdominal exercises for men, this complex only seems simple if done correctly - after two weeks the first results will be noticeable. The first three exercises are performed in three sets of 20-25 times, the last three sets of one minute. Break between sets 30 seconds, between exercises 2 minutes. The recommended training frequency is every other day. Exercises have several levels of difficulty - you need to select according to your strengths and capabilities.
Before training, do not forget to stretch and warm up.
- Twisting. It is required to lie on your back on a flat hard surface, bend your legs at the knees. The easiest option allows you to cross your arms over your chest, the classic one is to remove them behind your head, but not to lock your palms. On the exhale, it is necessary to pull the chest to the pelvis, bending the spine, while the lower back should not come off the surface. On inhalation, return to the starting position. This is similar to lifting the torso from a prone position, but the lower back remains on the floor. If done correctly, the upper part of the rectus abdominis muscle is worked out. How to complicate? You can pick up a weighting agent - a disc or a dumbbell - and hold it behind your head.
- Raising straight legs from a prone position. You need to lie on your back and straighten on a hard surface, stretch your hands with palms down along the body. It is required to slowly raise your legs on exhalation, to return them back on inhalation. This lower press exercise works well for men. How to complicate? During one approach, the feet should not be lowered completely, but to an angle of 30 degrees between the floor and the legs. You can also tie small dumbbells to your legs.
- A bike. This is one of the best oblique abdominal exercises for men. Lying on your back on a firm surface, you need to rise on your shoulder blades, and bend your legs at the knees. As you exhale, pull the elbow to the opposite knee, while the free leg is straightened. On inhalation, return to the starting position (do not forget that the head is raised) and repeat with the other elbow. How to complicate? In the starting position, raise the bent legs above the surface and do not lower them until the end of the approach.
- Plank. Static exercise aimed at muscle and joint endurance. It is required to take the position of an emphasis lying on the elbows, straighten your back, strain the abdominal muscles and freeze in this position for one minute. How to complicate? Stretch one arm forward and / or lift one leg off the floor.
Once this training pattern is no longer difficult, it's time to move on to a more challenging level.
Complicated training complex for men
The complex includes three main and two exercises with a roller for the press, the training is intended for men with training experience. Perform all exercises in three sets of 25-30 times. The recommended training frequency is twice a week (it is assumed that other muscle groups are worked out in other workouts, and the press is indirectly involved in the work).
- Fitball crunches. This training requires a large, resilient ball. You need to lie with your back on the fitball so that the spine is parallel to the floor, and your legs rest on the floor. Hands behind the head, but not locked. On exhalation, twist the spine, pulling the chest to the pelvis, while the lower back does not come off the ball and remains parallel to the floor. Straighten the spine while inhaling.
- Hanging leg raises. This lower abs exercise for men gives good results when done correctly. The starting position is to hang comfortably on the horizontal bar, as you exhale, you need to raise your straight legs to the bar, while inhaling, lower your legs. If this option is too difficult, straight legs can be raised 90 degrees and held for a few seconds. Exercises on the horizontal bar for the press are popular with men, this is due to the general availability of sports equipment and a wide variety of trainings with the participation of the crossbar.
- Book. This is an effective training for all abdominal muscles. Lying on your back, legs straightened, arms out to the sides. As you exhale, raise your right arm and left leg and pull them towards each other. On the next exhale, pull the left arm and right leg to each other, and on the exhale, return. On the third exhale, pull both elbows and both knees towards each other. Return to starting position.
- This training requires a gymnastic wheel (also called a roller). It is required to take a comfortable position on your knees, grab the handles of the gymnastic wheel with your hands and lean next to your knees. Slowly roll the roller as far forward as possible, lowering your stomach to the floor. Then, without releasing the wheel, return to the sitting position on your knees. Such exercises with a roller for the press are very effective for men, they work out all sections of the rectus abdominis muscle.
- The exercise is performed while sitting with the legs straight. Both hands grip the roller handles. It is required to put the video on the left and slowly roll it back as far as possible, go back and repeat 25 times. Then perform the exercise to the right. It is important to be careful and not rush when doing exercises with a gymnastic wheel for the press, this is true for both men and women.
