Volleyball, Rules of the Game and Tactics
Volleyball If you have chosen a sport for yourself or for your child, such as volleyball, then you need to superficially familiarize yourself with the rules of this game in…

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Volleyball, Rules of the Game and Tactics
Volleyball If you have chosen a sport for yourself or for your child, such as volleyball, then you need to superficially familiarize yourself with the rules of this game in…

Continue reading →

How to pump up the press: everything is simple
The abdominal region consists of four muscle groups. The transverse abdominal muscle (transversus abdominis) lies inside, supporting your internal organs. Internal oblique muscles run diagonally from the pelvis to the…

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Secrets of a beautiful press

Today, many sports magazines offer “high-performance” methods of pumping the abdominal muscles in the shortest possible (in) time. For example, how to build a press dice for 2 months of training for 15 minutes a day, doing three times a week. As practice shows, such progress is possible only for mesomorphs and what is called, if the stars converge – the ectomorph will not be able to build muscle during this time, and the endomorph cannot get rid of fat deposits on the stomach.
Experienced athletes love to share their experience, indicating that the year may not swing the press, and then seek its excellent appearance for a couple of months. The secret is that the body muscles experience a static load in almost any basic exercise: bench press, deadlift, and squatting. Plus, the press is taken at the drying stage, i.e. extreme weight loss. In other words, the abdominal muscles of experienced athletes have already been trained, and are well detailed because a general decrease in body weight occurs.
A real “America” (and this is not a joke!) For a beginner is that it is impossible to get rid of fat deposits on the waist by regular body rises or legs. By the way, by the way a person reacts to this information, one can easily determine whether he is interested in classes, is mistaken, or will never do anything. As practice shows, those who are not going to train seriously insist on their (erroneous) opinion.
Just a few numbers: to get rid of just one kilogram of fat, you will need to perform at least 3.5 thousand hulls from the prone position; for a trained person it will take about 4 hours. At the same time a large number of repetitions leads to a noticeable increase in endurance, but not the mass of the abdominal muscles. It’s a paradox, but you don’t get a press to the cubes, although, of course, certain details will still occur.
Strong abdominal muscles really reduce the size of the waist, but mostly not due to the burning of fat deposits here (this is generally an inviolable supply for the body, which will be spent only in exceptional cases), but due to the support of internal organs. In people with a thick torso, pumping the oblique abdominal muscles (sides) can even lead to a visual increase in waist volume.
Another myth is the division of the press into the lower, middle and upper sections. In fact, the rectus abdominis muscle – the target for lifting the body, legs – is one. You can only talk about some load distribution between the upper, middle and lower parts of it. For example, the lifting of the body of their prone position is well worked through the rectus muscle along the entire length; in the Roman chair in full amplitude – the lower load is stronger; twisting (body rises on an incomplete amplitude) – top, etc.
When building a workout program, beginners make the following mistakes: they do not take into account the static load received by the press in basic exercises; perform 1-2 exercises on the press (usually lifting the body and legs), ignoring, for example, leg flies (or, on the contrary, following the example of ballerinas, only swinging is done, not realizing that the iliopsoasus does the main work).

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