Desire to have a beautiful torso is quite justified. But any tightened figure begins with a narrow waist and a flat stomach. Therefore many begin the first trainings with huge loadings for an abdominal tension. Such approach will not help to make a waist narrow as for this purpose it is necessary to work much more muscles of a press exercises. One of the main places in formation of a muscular framework is played by side muscles. But how to pump up a side press in house conditions to receive a slender waist in the shortest terms?
It is necessary to understand that the quantity of loading has to be normal on muscles of a press and sides. Excessive diligence can lead to the fact that this area will begin to grow. And if this indicator is not so important for men, then such result is obviously not necessary to women and girls after intensive performance of exercises on a press. Therefore it is necessary to look for optimum balance of level of loads of various groups of muscles with orientation to that result which wants to be gained. The side press very difficult gives in to study by exercises, and therefore the first volumes of loadings have to decide only on participation of the trainer. It will track also correctness of performance of each movement.
- 1 Exercises from vertical position for a side press
- 2 Exercises from horizontal position
- 3 Exercises sitting also with use of a horizontal bar
Exercises from vertical position for a side press
Basis of all exercises-bokovikov executed in vertical position – inclinations. It is necessary to carry out them, counting and controlling each movement. Respectively, tension is felt only in the field.
Oblique muscles of a stomach demand special approach and careful performance of movements. It is the key to correctly built trainings. If to pick up a complex for occupations taking into account own physiology, then results will not keep themselves waiting. Here the main exercises on a side press.
Exercise No. 1
SP of exercise on a side press: to rise directly and most steadily. To stuff up hands for the Leg head at shoulder length. If occupations go without dumbbells, then to do of this situation at first inclinations to the right. Then the identical quantity of inclinations becomes to the left. The case should not deviate at the movement forward or back. At the same time painful feelings also should not be – only tension in sides.
Exercise No. 2
SP of exercise on a side press: as well as in the previous exercise, but the dumbbell undertakes in the right hand, and left is put on a nape, and inclinations are carried out to the right. A dumbbell at the level of the head. After performance of a certain number of times shift a dumbbell in other brush and continue a training. In the course of performance pain should not be present at side muscles of a press. By the way, with dumbbells with an insignificant weight pumping of a waist will not be. It will only slightly increase loading.
Exercise No. 3
SP of exercise on a side press: as well as in the previous exercises. Hands to arrange at the level of shoulders extended forward. To do a case inclination forward, at the same time to try to touch by the right hand a sock of the left leg, and then to return to SP. After to bend and touch a sock of the right leg by the left hand. In this exercise oblique muscles of a press are studied.
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Exercises No. 4
To work the lower part of oblique muscles, it is possible to carry out moves legs. SP of exercise on a side press: to rise the right side to a point of support (for example, a back of a chair or the Swedish wall). The right hand to lean against it. After that to begin to raise the left leg sideways. At the same time it is necessary to control amplitude of the movement that the extremity did not deviate when performing exercise on side muscles of a press of the house neither forward, nor back.
It is important! If there is no opportunity to be engaged in the gym, then it is possible to make a house set of exercises, in front of the mirror, which will allow to see, how precisely you follow recommendations.
These are rather simple movements for a side press which should be carried out most accurately that loading went on sides. Therefore it is better to hold the first trainings with the expert.
Exercises from horizontal position
The set of exercises for muscles of a side press (bokovika) is also considered very effective. At the correct performance it unloads the most part of a body, at the same time in the course of the movement at the correct execution the main share of loading lays down on the trained areas – on side muscles of a press.
Exercise No. 1
SP of exercise on a side press: lying on a back, to extend hands forward, to bend legs in knees. Twisting is carried out. Hands to last alternately to the left, to the right, raising a few case above the ground by effort of muscles of a press and sides.
Exercise No. 2
The return twisting for a side press. Hands to arrange on a floor on one line with shoulders. In the course of exercise performance the humeral belt settles down not movably, without coming off a surface. Legs are bent in knees at right angle and raised over a floor with tension of muscles of a press. You begin to carry out exercise: you lower legs alternately to the right, to the left, trying to nestle on the one hand, with another a hip on a floor. The movements have to be smooth and measured, and loading generally lays down on oblique muscles of a press and sides.
Exercise No. 3
One more type of twisting for a side press. SP: lying on a back, to extend hands along the parties of the case and to raise over a floor. Shoulders to come off a surface that muscles of a press strained. Legs are bent in knees and heels are as close as possible to buttocks. Now try by rocking of the case to the right to the left to touch palms inside of ankles alternately (the pendular movements).
Exercise No. 4
SP of exercise on a side press: lying on a back, hands for the head, legs are bent in knees. Lifting the case it is necessary to try to touch alternately by an elbow of the right hand of the left knee, and an elbow left – right. Only the case rises, and legs remain at the same time in a starting position.
Exercise No. 5
SP of exercise on a side press: lying on one side, to lean most steadily on an elbow joint of one hand and a palm another to make a support before a thorax. From this situation most smoothly and slowly try to raise both legs at once over a floor as far as it for you is possible. It is necessary to do it by effort of muscles of a side press. After several repetitions to change the party.
Important! During the first trainings it is impossible to overload the organism. Otherwise it will not be possible to be engaged next time that will lead to violation of the schedule of occupations. It is better to increase loadings gradually, and at first be engaged without weighting compounds.
As you can see, horizontal exercises for muscles of a side press are based on twisting of the case. It is one of the best movements, natural to a human body, which at regular performance yield the best results. As it is correct to swing a side press of the house, the special video lessons suitable both can answer men, and women.
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Exercises sitting also with use of a horizontal bar
From a sitting position it is also possible to pump up sides and a press. For this purpose it is necessary to settle down on the very brink of sitting so that legs settled down on a floor, fixing the lower half of a body. SP: to get hands for the head, sitting on the edge of a chair. To turn the case to the left-to the right, straining at the same time oblique muscles of a press. Remember that legs have to stand on a floor completely. To put into operation also side muscles of a press. Despite simplicity, such exercise gives excellent effect.
Remember! It is not terrible if the fatigue in the course of the first trainings comes quickly. The weakened muscles are developed gradually, and therefore it will be possible to win against this state only persistence and regular loadings.
If to speak about a horizontal bar, then here too there is no difficult anything: to hold a trunk in vertical position. To carry out a basin roundabouts by effort of side muscles at first to the right, then to the left. The more slowly exercise for this department of a press is carried out – the more there is load of them. Besides thus it is possible to control tension in the concrete site of a muscular corset.