The best exercises for the press

• The best exercises for the press

Scientists have found some of the exercises on the press are most effective. For the test they connect professionals from biomechanics laboratory of the University of San Diego. The bottom line in the list of winners was exactly 4 exercises that are based on the results of testing showed the best performance, and allows you to quickly get results.

feet rise in the vise

This exercise circulates the most rebellious, the lower part of the press. You probably noticed that even regular exercise make out a pair of upper blocks - all well to form a beautiful and harmoniously developed stomach will have to try more. Starting position - hanging on the bar, his hands placed slightly wider than shoulder level. Lift straight legs to a complete parallel with the floor, not in a hurry. At endpoint, make second pause, exhale and lower legs, and all concentrated on resisting inertia.

The twisting on the floor with their feet

Raised and knees bent legs stimulate the static tension of all the abdominals. Add a twist - and exercise will be ideal. So, lie down on the floor, lift your legs bent at the knees so that they were parallel to the floor. Raise the torso as you exhale, trying to bring the head to the knees. Keep the waist to remain pressed to the floor at all stages.

Roller press

Gymnastic roller can be purchased at any sporting goods store for very little money - they believe will pay off handsomely. Kneel, a front roller. Slowly lower yourself down trying to avoid unnecessary strain on the lower back. Now just go back to the starting position. Watch for breathing and do not rush.

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Cycling

Oddly enough, but that is familiar to many from his childhood exercise was the most efficient way to pump the press. "Bicycle" simultaneously loads both direct and oblique abdominal muscles. Starting position: lying down, legs raised to a height of 25-35 cm from the floor and bent at the knees. Hands behind your head. Conjoint movement tighten one leg to the body, and drag it to the opposite hand.