Press with or without weight. A set of exercises with weights for the press. Plank with circular movements

In fact, subject to the right approach to exercise and a balanced diet aimed at burning fat and growth muscle mass, building is not very difficult for a man. A much more difficult task faces those who are determined to maintain the achieved result for a long time at all costs. To do this, you can use weights when performing exercises to work the abdominal muscles.

Working out the rectus abdominis muscle with weights

In order to work efficiently lower press, which is somewhat more difficult for most people to pump up than the upper one, an effective exercise is lifting the legs with weights from a lying position. To do this, use weights placed on your shins or attach cables to them to create more resistance, then lie on an incline bench with your head higher than your hips. Raise your legs bent at the knees, trying to bring them closer to the elbows; do repetitions until a burning sensation appears in the muscles. Perform several approaches with breaks between them of no more than 2 minutes.

An indirect abdominal exercise, which, however, contributes to its excellent development, is squats with a barbell raised above your head. When you perfect this exercise, your abs will become rock hard.

Using special equipment for weights in abdominal exercises - dumbbells, leg weights, a deadlift machine - don’t stop at just one weight. If your goal is beautiful, sculpted and dense muscles, the load on the abs should be gradually increased, because human muscles tend to get used to it and stop growing.

How to work out the lateral abdominal muscles with weights

Please note that before using weights to work out the lateral abdominal muscles, you should perform exercises aimed at developing them without it. The fact is that first you need to get rid of fat deposits in this area, and only after that you can begin to “grow” the lateral abdominal muscles: only in this case their increased volume will look aesthetically pleasing.

One of the basic exercises for these muscles is bending to the side with a dumbbell held in your hand and behind your head. Do not listen to those who advise taking a dumbbell in each hand to increase the load - on the contrary, this balances the load on both lateral muscles and at the same time reduces the effectiveness of this exercise. Do 10-20 repetitions on each side, completing 3-4 sets.

You should not load your abdominal muscles more than 3-4 times a week. If your goal is to achieve a beautiful figure, remember that in order for muscles to grow, they must have time to recover after training. This takes approximately two days. Work at this pace, and within a couple of months you will notice admiring glances turned to you

How to show six packs that even a fitness model will envy? Craig Capurso has identified 18 essential rules for abdominal training.

Sometimes it seems that almost everyone around you knows The best way abdominal workouts. Some rely on high-repetition training with own weight, which keeps the muscles in tone and shows relief, others - on movements with weights and a small number of repetitions for powerful pumping of six packs. At the same time, the differences between methodologies often reach alarming proportions, as do the differences in the qualifications of fitness professionals promoting these methods.

But everyone can't be right, can they?

The concept of abdominal training is different from training other muscle groups. First, the abdominals have a higher ratio of slow-twitch and fast-twitch muscle fibers than other muscles. More importantly, even a tiny amount subcutaneous fat can hide the relief, so any training program must also include a diet.

From personal experience I know that there are many successful approaches to abdominal training, and a lot of methods that do not bring results. desired result. I have compiled a list of the most important rules that we have decided to call “laws.” I hope that after reading the material you will have enough knowledge to competently and effective training abdominal muscles.

1. If you have weak abs, pump them up at the beginning of your workout.

At the beginning of your workout you will be full of energy and strength, but make it to the end and there is a high chance that you will leave the gym having given up on abdominal exercises. Another principle that works is abdominal training between sets for a large muscle group. Maybe not after the heaviest set of squats, but later in the same session this technique will work, because exercises for the abdominal muscles are not so demanding on the respiratory or nervous system.

Reverse crunches incline bench

I myself work out the abdominal muscles last, since they are already in perfect order, all thanks to many years of training. Honestly, if I skip an ab workout, it won't make any difference to my life.

2. Basic exercises cannot replace special training of the trunk muscles.

IN heavy exercise which we perform in a standing position, for example, deadlift, bent over row, military press or Romanian deadlift, the core muscles are tensed to keep the spine in a safe position. As a result, the muscles of the torso, which include the abs, receive serious load even on those days when we do not specifically train them. However, in these cases, the abdominal muscles contract isometrically to keep the spine in the correct position, but do not shorten or stretch. Isometric abdominal training develops strength, but only at a specific angle, not through the entire range of motion.

Therefore, even if you do a lot of heavy compound exercises, they will not replace specific core training, but will be a good addition to it. Abdominal muscles do not require the same intense direct work as large muscle masses like quadriceps or pectoral muscles. Like calf muscles or biceps, the abdominal muscles are small muscle groups that do not require such significant training volume with direct stimulation.

3. Work with a heavy load

Despite the higher percentage of slow twitch muscle fibers, the abdomen should be trained in the 8-12 rep range. If I wanted to pump up my six-pack to the cobblestone effect, this is exactly what I would do. And to load the inner abdominal wall, which is not visible, I hold a static contraction for 30 to 60 seconds.

4. Start with the most difficult exercise

As fatigue builds up during the workout, in the second half of the workout you can perform movements that do not require maximum effort. If you follow my workout plan, you can do static contractions (“vacuums”) last or between sets of other muscle groups.

5. Make a plan for your abdominal workout.

I have a set of 5-6 abdominal exercises that I can do at any time. Through trial and error, I came to the conclusion that these exercises give maximum results. To achieve the desired appearance, I don’t need more variety. Depending on what equipment in the gym is not occupied, I do two movements with weights and another static exercise like a vacuum. In general, I think that three specific abdominal exercises are enough for me.

6. Feel the difference between your upper and lower abs

My favorite exercise for the upper press - standing crunches on a block. To work purposefully upper press, securely brace your lower body and curl your upper body over your hip joints. Imagine doing cable crunches while lying on the floor with your lower body completely still.

In hanging leg raises, you place the lower part of the rectus abdominis muscle at the center of the target and do exactly the opposite. Fix your upper body and raise your legs, pulling your pelvis up. When training your lower abs, engage your pelvic region and work differently than when doing crunches for your upper abs. The most important phase of movement is flexion at the hip joint.

7. Use weights for maximum results.

I do almost every abdominal exercise with weights. Weighted movements allow you to train in the lower rep range, which is more effective for damage muscle fibers. In my opinion, the main mistake people make when training their abdominal muscles is that they do too many reps without additional resistance, such as bodyweight crunches. If you want to bulk up your six-pack and make it cast a shadow, you need to add weights.

8. Train your transverse abdominis

I would call the most underrated exercise a vacuum, during which the transverse abdominal muscles work - deep muscles, which are not visible to us. Imagine doing a standing plank, Frank Zane style.

You pull your belly button in toward your spine, which helps increase the strength of your entire abdominal wall. Just pull your stomach in and hold it in that position.

The brain-muscle connection is really important in this exercise. You can even consciously draw in your inner abdominal wall and try to press it toward your spine at the end of almost any exercise.

For example, when performing cable triceps extensions, I pull in my abdominal wall throughout the entire exercise. You can easily do vacuums between sets of large muscle masses, but they need to be done in addition to the main abdominal exercises.

9. Try to constantly improve yourself

Progression is just as important for abdominal training as it is for training any other part of the body. There is no need to do 3 sets of 15 repetitions over and over again.

Try to do more reps each workout, and as you get stronger, increase the weight.

10. Give your abdominal muscles enough time to recover.

I don't see the point in doing special exercises for the abs every day, because by doing so you are depriving them of time to recover and grow. Although the abdominal muscles are a relatively small muscle group and recover quickly, I prefer an approach of three workouts per week, or every 48 hours. Remember, they are indirectly participating in other exercises, so three specific workouts per week is a good starting point if abdominal Press is your weak link. And if not, 1-2 times a week is enough.

11. Hold your breath for a stronger contraction.

The importance of breathing in abdominal training is difficult to overestimate - as in training any other muscle group. Holding your breath at the end of the concentric (contraction) phase increases intra-abdominal pressure and you gain a strength advantage over exhaling at the end of each rep. Exhale only towards the end of the entire range of motion. And, of course, inhale in the eccentric (stretching the abdominal muscle) phase.

12. Learn to ignore the burning sensation

Abdominal training does not require any special psychological techniques. Just be patient! When your muscles are on fire, keep working! I don't care how much your friends support you, at this point you are only fighting with yourself. Show some willpower.

13. Use Tabata training to make your workout more challenging.

According to my horoscope, I am Libra, so I don’t like to work half-heartedly. I don't just do 3 sets of 15-20 reps and move on to next exercise; I'm really trying to burn out my abs. To do this, I follow the Tabata protocol, during which I alternate 20 seconds of work with 10 seconds of rest. The whole thing takes 4 minutes and gives me eight intense workout sessions.

Hanging Leg Raise

Be sure to select adequate weights because you should feel it in those 20 seconds. You'll likely complete 8-12 reps in one stretch. You won’t feel a strong burning sensation in the first sets, but it will definitely appear by the seventh or eighth session. And if your muscles don't burn, you're doing something wrong.

14. Use cluster sets

A cluster set is no less effective than Tabata training. It will allow you to push your abdominal muscles to the limit, rest for a while, and then work them hard again. I do clusters and during ab work I limit them to one minute, doing as many reps as I can with a certain weight. I turn on for a minute and then rest for 30 seconds, rather than taking a full two-minute break like I do with other body parts.

15. Don't make stupid mistakes

Proper technique will help you develop your abdominal muscles faster and avoid injury.

• Bend your spine - do not fix it in a straight position. A straight back is good for any other exercise strength training, but not for training the abdominal muscles.
• Relax your hip flexors (upper thighs) as you perform incline crunches. Pulling through the flexors reduces the load on the abdominal muscles.
• Don't pull your head during bodyweight movements; this disrupts spinal alignment.

16. Don't look for easy ways

Your goal is to increase the load on your abdominal muscles, not decrease it. Here are a few ways to make any exercise more difficult:

• Maintain the peak contraction for some time rather than jump straight into negative phase repetitions.
• Do your reps slower; use smooth and controlled movements to reduce the impact of momentum.
• When performing abdominal exercises on the floor, do not allow your shoulder blades to touch the surface between repetitions. This touch instantly relieves tension from the muscles.

17. Don't try to "out-train" a bad diet.

Abdominal muscles are not created in the kitchen - they are pumped through hard work in gym. But they will become visible thanks to your efforts in the kitchen.

You can train your abs every day or 10 times a day, but if your diet is bad, you won't get six packs. Perhaps they will be in their place, but hidden under a layer of fat.

18. Burn extra calories with HIIT

I can show off six-pack abs without any cardio equipment, but for most people looking to reduce their body fat percentage, aerobic exercise necessary. They will help tip the balance of energy balance towards a calorie deficit.

When it comes to the type of cardio, high-intensity interval training (HIIT) can't compete. It makes it possible to burn many more calories than monotonous cardio exercise, and not only during the workout, but also for 24 hours after its completion.

Tabata training is similar to HIIT: 20 seconds of work and 10 seconds of rest. You do it strength exercises or cardio, Tabata style training can be a very effective fat burner. And all this without the slightest hint of boredom that an hour-long session on an exercise bike brings.

It would seem that a lot has been said about the press and its training. A variety of programs and schemes leave virtually no questions in this difficult matter. However, in ordinary gyms They still train muscles using old, and sometimes dangerous, methods. As a rule, this state of affairs is dictated by various myths and misconceptions, of which there are a great many in every gym. Let's look at the 6 most popular myths about pumping up the abs.

Myth #1 – The upper and lower abs need to be strengthened exclusively with isolated exercises

The rectus abdominis muscle is a flat band that covers the abdomen from the chest to the groin. This muscle is included in the work when performing any abdominal exercises, while working completely, from top to bottom. It is impossible to pump up any particular area of ​​this muscle in isolation, no matter how much you want. Whatever exercise you do, it will fully load the rectus abdominis muscle. On the other side, various exercises allow this muscle to contract unevenly. One of these areas will always be more stressed. For example, hanging leg raises and reverse crunches shift the load to the lower region of the rectus abdominis muscle.

Myth #2 – Seated sit-ups are a harmful and useless exercise that leads to back pain.

Seated sit-ups are one of the time-tested exercises that have been proven effective on hundreds of thousands of soldiers and boxers. Sitting sit-ups have been replaced by another exercise in fitness - crunches. The reason for this is simple - few amateurs could perform this exercise correctly. Violation of technique invariably resulted in a lower back injury. This is where the bad reputation for seated sit-ups came from. In fact, if you perform this exercise correctly, it will be no worse than traditional crunches. You just need to remember that you cannot do this exercise at a sharp pace with pronounced jerks and in a multi-repetition mode.

Myth #3 – Torso rotations gymnastic stick on the shoulders lead to a narrowing of the waist

Rotations of the body with a gymnastic stick on the shoulders specifically affect the oblique abdominal muscles, while affecting the frontal width of the waist insignificantly. The ease and unfamiliarity of the exercise forces many athletes to speed up the pace of its execution. Ultimately, this has a negative impact on the lower spine. Even injuries to small ligaments and pinched nerve endings are possible. It is best to train the oblique abdominal muscles in special simulators. Maintain a slow pace of exercise, pausing at the end point.

Myth#4 – Crunches are better than any machine

Not only the abdominal muscles, but also the pelvic flexors are involved in flexing the body. These muscles come into play the moment the lower back lifts off the floor. While the lower back is supported, the pelvic flexor muscles hardly work. Constant overstrain of these muscles leads to their shortening and subsequent deformation of the hip joints, which in the future leads to severe pain in the lumbar region. Exercise machines for pumping up the abs allow you to remove the harmful load on the lower back or significantly reduce it. Compared to traditional crunches, they work your abs safely.

Myth #5 – Intense, high-repetition training is necessary to pump up your abs.

Latest Scientific research proved that the number of repetitions is not the key factor in pumping up the abs. The quality of each repetition plays a more significant role. A large number of repetitions, most often performed by inertia, only minimally load the abdominal muscles. As with training any other muscle, you should do the reps slowly and forcefully, making sure to hold at the top to prolong the moment of peak contraction. The optimal number of repetitions is 8-12 times with additional weights. Only by adhering to this rule can you make your abs visible.

Myth #6 – Additional weights are harmful because they lead to thickening of the abdominal wall.

To get the desired “cubes”, it is necessary to achieve an increase in the mass of the rectus abdominis muscle. Well, such a task is impossible without the use of additional weights. However, regular abdominal training with additional weights is harmful, since it can lead to hypertrophy of the pelvic flexor muscles with all the ensuing consequences. That is why it is recommended to pump the press in a cyclic mode. For example, 4-8 weeks you pump the abs with a small number of repetitions with additional weights, and then 4-8 weeks in a regime of 8-12 repetitions. This technique will not cause harm, but it will make your abs perfect.

Yours complete guide on abdominal exercises.

All athletes, whether hockey players, baseball players or football players, strengthen their abdominal muscles by doing basic exercises. This is great for professional athletes, but what about the guys and gals who just want to tone their abs and see that coveted 6-pack? How can they find the most effective abdominal exercises to see six-pack abs? Or maybe a secret flat stomach lies elsewhere?

First, let's face it: everyone's abdominal muscle structure is different, and most importantly, everyone's amount of subcutaneous fat and metabolism are different. Some guys have to work out to the point of exhaustion before their abs become ripped, while others seem to have a six-pack appearing without much effort.

Regardless of which group you belong to, effective abdominal exercises for training in the gym or at home come down to movements in three planes: frontal, sagittal and transverse. By doing abdominal exercises in cycles, you'll keep your workout intensity high and are likely to burn more fat.

Ready to train your abdominal muscles? Let these 30 ab exercises at home and in the gym serve as the best workout guide you've ever encountered.

Roll-outs with a gymnastic roller

Get on your knees and hold the roller on the floor directly under your shoulders. Tighten your abdominal muscles and roll the roller forward until you feel tension in your core muscles. The hips should not sag. Roll the video back to return to initial position. Do as many repetitions as possible while observing correct technique performing the exercise.

Partial torso raises with raised arms

Lie on your back, bend your legs at an angle of 90°, straighten your arms and lift them up. Keep your arms in this position throughout the entire exercise. Perform a partial lift of the torso, and then slowly return to the starting position. These movements constitute one repetition.

Rollouts with a barbell

Place 5kg weight plates on the bar and kneel down. Shoulders should be above the bar. Tighten your abdominal muscles and roll the barbell forward until you feel your hips begin to sag. Return to the starting position.

Russian twist with barbell

Grasp the bar with both hands almost at the very end. Feet shoulder width apart. Rotate the bar to the left, moving your feet as necessary, and then rotate to the right.

Crunches on a fitball

Lie with your back on the ball, place your feet on the floor and place them shoulder-width apart. The ball should support your lower back. Place your hands behind your head, pull your chin back. Lift your torso up until you are in a sitting position.

Leg raises on parallel bars

Take an emphasis on the uneven bars. Bend your knees slightly and then lift them in front of you until they are parallel to the floor.

Lying leg raise

Lie on your back, straighten your legs, place your arms along your body. Lift your heels off the floor and lift them to a height of about 15 cm. At a fast pace, alternately lift your legs up and down (scissor style).

Front Squats

Place the barbell on a power rack at approximately shoulder height (if there is no power rack, then grab the barbell from the floor to your chest). Grasp the bar with a shoulder-width grip. Raise your elbows up until your shoulders are parallel to the floor. Remove the barbell from the racks and support it with your fingertips. As long as your elbows are raised, you will be able to hold the barbell. Take a step back, place your feet shoulder-width apart, and point your toes slightly outward. Squat down as low as possible, maintaining a arch in your lower back.

Lumberjack exercise

Place the handle of the machine at shoulder height (or attach the resistance band to a stable object) and grasp it with both hands. Stand with your side to the handle, spread your feet shoulder-width apart, straighten your arms. Stand far enough away from the machine to create tension in the cable. Turn your body away from the machine in a movement as if you were cutting down a tree. The legs must remain motionless.

Lying leg raise

Lie on the floor and grab a bench or the legs of a heavy chair for support. Straighten your legs and lift them up to a vertical position. Lower your legs down, but don't place them on the floor, to maintain tension in your abdominal muscles before starting the next rep.

Russian twist with medicine ball

Sit on the floor holding the medicine ball with both hands. Straighten your arms in front of you. Explosively twist your torso to the side and then return to the starting position. Make a similar movement in the other direction.

“Running” while lying down with a medicine ball

Get into a lying position supported by a medicine ball. Bring one knee toward your chest and then quickly move it back while bringing the other knee toward your chest.

"Superman"

Take a lying position with your toes on the fitball. Bend your body in half, rolling the ball toward you with your feet until your torso is upright. Roll the ball back until your body is straight again. Then place your shins on the exercise ball so that your body is in a straight line and your outstretched arms are above your head but still on the floor. The body position should resemble Superman flying down. These movements constitute one repetition. Tightening your back muscles, return to the starting position (lying up) and begin the next repetition.

Plank

Take a lying position, bend your elbows so that your forearms are on the floor. Tighten your abdominal muscles and hold this position.

Pull-ups with knee raises

Hang from the horizontal bar using an overhand grip. Place your hands shoulder-width apart. Pull yourself up until your chin is over the bar, then lift your knees toward your chest.

Push-ups with cotton

Get into a prone position with your feet in the handles of the suspension training straps. Push off the floor so that you can clap your hands in the air.

Reverse crunches with an expander

Lie on your back and place the resistance band around your feet. Cross the ends of the resistance band so that they form the letter “X” and grab the opposite ends of the band with your hands. Bend your legs so that your knees are close to your chest, and then lift your torso off the floor. Straighten your legs while moving your arms back behind your head. Shoulder blades should not touch the floor. These movements constitute one repetition.

Rollouts with fitball

Place your forearms on the fitball, take your legs back and straighten. Tightening your abdominal muscles, roll the fitball forward until your arms are straight. When you feel that your abdominal muscles are no longer tense, return to the starting position by rolling the exercise ball back.

Try others for training at home.

Leg raises while sitting on a bench

Sit on a bench and hold a medicine ball between your feet. Straighten and raise your legs in front of you. Pull your torso back so that your body is straight in line. Hold on to the bench to maintain your body position. Lift your torso up and bring your knees to your chest.

Side plank

Lie on your left side, place your left forearm on the floor. Raise your hips so that your body is in a straight line. Tighten your abdominal muscles. You should rest on your left forearm and the edge of your left foot. Hold this position, tensing your abdominal muscles.

"Sprinter"

Get into a prone position with your feet in the handles of the suspension training straps. Bring your right knee toward your chest while maintaining left leg straightened. Now take your right leg back while bringing your left knee towards your chest. The movements should resemble running.

Raising the body with a ball throw

Sit on the floor, hold the ball with both hands at chest level. Place your feet under something heavy to support correct position bodies. Lie with your back on the floor a few tens of centimeters from a brick or concrete wall. With an explosive movement, lift your torso, throw the ball at the wall, and then catch it on the rebound. If you have a partner, you can throw the ball to each other.

Bar in star position

Take a lying position. Spread your arms and legs as wide as possible. Your body should take the shape of a star. Tighten your abdominal muscles and hold your body straight for 30 seconds.

Raising the torso with a barbell

Lie down on the floor. Hold an empty or lightly loaded bar over your shoulders, as if doing a bench press. Straighten your legs and place them on the floor. Raise your torso to a vertical position. Hold the bar overhead as if doing a military press.

Place a barbell on the floor to your right and place your feet hip-width apart. Push your hips back, squat down, and grab the center of the bar. right hand. Tighten your core muscles. Keeping a slight arch in your lower back, push your heels off the floor to stand. Hold the barbell tightly so that the apparatus does not swing. Make sure to keep your spine straight throughout the exercise. Do not lean towards the bar.

Plank with circular movements

Place the fitball on the floor and lie down with your support on it. Place your forearms on the exercise ball, keeping your body straight and keeping your abdominal muscles tight. Moving your elbows, rotate the fitball in a circular motion first clockwise, then counterclockwise.

V-shaped torso lifts with fitball

Lie on your back on the floor. Hold the exercise ball between your ankles. Stretch your arms behind your head. As you lift your legs, simultaneously lift your torso and take the fitball in your hands. Lower your torso to the floor and repeat the movements, lifting the exercise ball and holding it again between your ankles.

V-lifts with medicine ball

Lie on your back on the floor, holding the medicine ball behind your head with both hands. Straighten your legs. Tighten your abdominal muscles. At the same time, raise your legs and reach your toes with the medicine ball. Your body should be in a "V" shape during this phase of the exercise.

Raising the torso with weights

Lie on the floor and hold a weight plate against your chest. Bend your knees at an angle of 90°, but so that the entire surface of your feet remains on the floor. Keep your chin at chest level throughout the exercise.

Lumberjack exercise while standing on one knee

Lower yourself into a deep lunge position with your left leg forward. Reach over your left shoulder to the handle of the expander. Pull the handle diagonally down across your body toward the outside of your right thigh.