Sport exercises

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✅ Hojbjerg, Bentancur
❌ Bruno Fernandes

Man United star omitted 😨

A strong and strong press is not only a beautiful toned stomach, but also a guarantee of the health of the musculoskeletal system. A pumped muscle corset (core) has a beneficial effect on the spine, pelvis and legs. Regular exercise for the press is the prevention of back diseases caused by weak cortical muscles.

We offer you 30 effective exercises for the press + 3 training options that can be alternated between each other. The presented program is suitable for both beginners and experienced students.
Press training by the number of repetitions:

Twisting with knee lift: 15-20 reps.
Crossing touches of straight legs: 10-15 repetitions on each side.
Bicycle on the forearms: 10-15 repetitions on each side.
Leg pull-up crease: 15-20 reps.
Steps from the plank to the fours (right side): 10-15 repetitions.
Steps from the plank to the fours (left side): 10-15 repetitions.
Rolling on the floor: 15-20 reps.
Oblique palm-foot twists (right side): 15-20 repetitions.
Oblique palm-foot twists (left side): 15-20 repetitions.
Vertical scissors with hands: 15-20 repetitions on each side.
Bicycle with a raised body: 10-15 repetitions on each side.
Rotations of the body in the elbow bar: 10-15 repetitions on each side.
Press training by time:

For the entry level. The scheme of exercises: 30 seconds of work, 15 seconds of rest. The total training time will be 9 minutes. You can repeat the exercises in two rounds, in this case the training time will be 19 minutes. Rest between laps 1 minute.
For advanced level. The scheme of exercises: 45 seconds of work, 15 seconds of rest. The total training time will be 12 minutes. You can repeat the exercises in two rounds, in this case the training time will be 25 minutes. Rest between laps 1 minute.
You can alternate three lesson plans with each other, ideally take a day off between workouts. For example:

Monday: Plan option #1
Wednesday: Plan option #2
Friday: Plan option #3
1. Twisting with knee lift
The benefits of the exercise: Enhanced development of the upper abdominal area. The re**us muscle, the lower third of the abdomen, is also involved in lifting, since it is necessary to keep the legs on the weight. The relief is improved, the volume of cubes is noticeably increased.

How to perform: Lie down on the mat, place your hands under your head, spread your elbows on the sides. Bend your legs and bring them to the perpendicular of the hips to the floor. At the knees, set a right angle. Lift your head and upper shoulder girdle off the floor, tighten your abs. Press the lower back tightly, do not bend the neck.

How to simplify: Lower your knees to the floor, you can cross your arms on your chest.

How much to perform: 15-20 repetitions.

How to perform: Lie down on the mat, place your hands under your head, spread your elbows on the sides. Bend your legs and bring them to the perpendicular of the hips to the floor. At the knees, set a right angle. Lift your head and upper shoulder girdle off the floor, tighten your abs. Press the lower back tightly, do not bend the neck.

How to simplify: Lower your knees to the floor, you can cross your arms on your chest.

How much to perform: 15-20 repetitions.

Monday: Plan option #1
Wednesday: Plan option #2
Friday: Plan option #3
1. Twisting with knee lift
The benefits of the exercise: Enhanced development of the upper abdominal area. The re**us muscle, the lower third of the abdomen, is also involved in lifting, since it is necessary to keep the legs on the weight. The relief is improved, the volume of cubes is noticeably increased.

How to perform: Lie down on the mat, place your hands under your head, spread your elbows on the sides. Bend your legs and bring them to the perpendicular of the hips to the floor. At the knees, set a right angle. Lift your head and upper shoulder girdle off the floor, tighten your abs. Press the lower back tightly, do not bend the neck.

How to simplify: Lower your knees to the floor, you can cross your arms on your chest.

How much to perform: 15-20 repetitions.

We offer you 30 effective exercises for the press + 3 training options that can be alternated between each other. The presented program is suitable for both beginners and experienced students.
Press training by the number of repetitions:

Twisting with knee lift: 15-20 reps.
Crossing touches of straight legs: 10-15 repetitions on each side.
Bicycle on the forearms: 10-15 repetitions on each side.
Leg pull-up crease: 15-20 reps.
Steps from the plank to the fours (right side): 10-15 repetitions.
Steps from the plank to the fours (left side): 10-15 repetitions.
Rolling on the floor: 15-20 reps.
Oblique palm-foot twists (right side): 15-20 repetitions.
Oblique palm-foot twists (left side): 15-20 repetitions.
Vertical scissors with hands: 15-20 repetitions on each side.
Bicycle with a raised body: 10-15 repetitions on each side.
Rotations of the body in the elbow bar: 10-15 repetitions on each side.
Press training by time:

For the entry level. The scheme of exercises: 30 seconds of work, 15 seconds of rest. The total training time will be 9 minutes. You can repeat the exercises in two rounds, in this case the training time will be 19 minutes. Rest between laps 1 minute.
For advanced level. The scheme of exercises: 45 seconds of work, 15 seconds of rest. The total training time will be 12 minutes. You can repeat the exercises in two rounds, in this case the training time will be 25 minutes. Rest between laps 1 minute.
You can alternate three lesson plans with each other, ideally take a day off between workouts. For example:

Monday: Plan option #1
Wednesday: Plan option #2
Friday: Plan option #3
1. Twisting with knee lift
The benefits of the exercise: Enhanced development of the upper abdominal area. The re**us muscle, the lower third of the abdomen, is also involved in lifting, since it is necessary to keep the legs on the weight. The relief is improved, the volume of cubes is noticeably increased.

How to perform: Lie down on the mat, place your hands under your head, spread your elbows on the sides. Bend your legs and bring them to the perpendicular of the hips to the floor. At the knees, set a right angle. Lift your head and upper shoulder girdle off the floor, tighten your abs. Press the lower back tightly, do not bend the neck.

How to simplify: Lower your knees to the floor, you can cross your arms on your chest.

How much to perform: 15-20 repetitions.