Any training program consists of three main points: exercise, nutrition and rest. The first gives the muscles the necessary tone and volume, nutrition does not allow them to be covered with adipose tissue, and rest is needed to restore and increase the load. Today we will focus on the work of the muscles of the press. Ruslan Panov, expert methodologist and coordinator of X-Fit group programs in Russia, will describe the best exercises among them. This workout can be done every other day as a separate block or in addition to the main fat burning or complex strength training.
Functional crunch
Starting position – lying on your back, feet and lower back pressed to the floor. Do chest raises (all ribs without raising the lower back), leaving the lower back on the floor and keeping the neck as an extension of the spine. Hands move along a strictly vertical vector.
The exercise is performed at an average pace (1 repetition – 2-3 seconds) for 60-120 seconds.
Return in functional twist
Starting position – lying on the floor with a raised chest. Reach right and left hands, without lowering the upper body, rotate the spine in the thoracolumbar transition.
The exercise is performed at an average pace for 60-120 seconds.
Front folds in functional twist
Starting position – lying on the floor with a raised chest. Make lateral bends in the thoracolumbar transition without lowering the chest. The hands, which serve as landmarks, extend parallel to the floor to the feet of the same name.
The exercise is performed at an average pace for 60-120 seconds.
raise your hands up
To start the exercise, lie on your back and raise your relaxed legs. Alternately reach with your palms to the foot diagonally, alternating side (right palm to left foot and vice versa).
The exercise is performed at a fast pace for 60-120 seconds.
wood
Take a position with an emphasis on the feet and palms or forearms. Tighten your stomach, twist and relax your legs and neck. The deflection in the lower back is compressed into a straight spine.
Hold the position for at least 90 seconds until there are significant changes in technique.
T-rod
Fix the lateral position with foot and palm or forearm support. Keep your body straight (the pelvis is slightly stretched). Both hands are in a straight vertical line.
Hold the position until there are significant changes in technique.
functional climber
Starting position – plank in the palms. Slowly lift the pelvis up (to an angle of 110-90 degrees at the hip joint), pull the right and left knees alternately towards the chest. Each rep with a return to the board.
The exercise is performed at an average pace for 60-120 seconds.
food
During training periods, you need to adjust and control the nutrition plan. And, especially when you’re working on the press, reduce your daily calorie intake, creating a deficit for what is consumed versus what is spent. The diet should be adjusted to consist of proteins (poultry, fish, lean beef), fiber (vegetables) and carbohydrates (grains). Even if it is for a short time (2-3 months), you will see the result in the long run by eating this way.
Source: People Talk
Mary Crossley is an author at “The Fashion Vibes”. She is a seasoned journalist who is dedicated to delivering the latest news to her readers. With a keen sense of what’s important, Mary covers a wide range of topics, from politics to lifestyle and everything in between.
