The muscles of the cortex - the lower back, abs, buttocks, back and side surfaces of the thighs - are the basis of the athlete’s muscular frame, therefore they deserve a good workout. We will analyze the exercise boat for the back and the opposite option for the press. Elements will help to work out the muscles of the central part of the body at home.
The exercise has another name - "Superman ", as it resembles the pose of a famous comic book hero. In fact, the "boat" is a hyperextension performed while lying on the floor.
The amplitude of movement of the body in this case is much shorter, but the athlete gets the opportunity to strengthen the lumbar and extensor muscles of the back without a special bench.
Exercise "Superman" affects not only the lower back. The buttocks, thigh biceps and a bit of delta get the payload. Working out the target muscles allows you to achieve the following positive aspects:
The disadvantage of the “boat” is unsuitability for increasing muscle in the volume, in particular, of the buttocks. To give the buttock muscles roundness, you need to perform basic exercises with weights (lunges, squats).
The element under consideration will only help to tighten and strengthen the fifth point.
The “boat” has practically no contraindications. Limitations may include spinal injuries, recovery periods after back surgery. You must consult your doctor to get permission to conduct home gymnastics.
Before each execution of the Superman for the back, we recommend kneading the lumbar by rotating the pelvis in different directions:
If you are a beginner athlete, try the simplified version of the “boat” for the back - with alternately lifting opposite limbs. The technique is simple: first raise your left hand and right foot, then do the same with the opposite side of the body.
If you want to complicate the exercise, hold a fitness ball between your feet.This will create an increased load for the hips. In addition, you can use sand weights, putting them on your wrists and ankles. Extra weight will increase tension in the lower back and buttocks.
A static exercise designed to develop abdominal muscles.
This element, like the classic version of the "boat", is suitable for independent home training.
Target muscles: rectus and transverse muscles of the press. In addition, the exercise strengthens the front of the quadriceps. Regular performance of the “boat” on the press will allow to achieve the following positive aspects:
The main disadvantage of a static "boat" is its unsuitability for increasing the muscles of the press in volume.
To make the abdominal muscles thicker, it is necessary to perform force twisting with weights. This exercise will only help tighten your stomach.
The element has medical contraindications:
Before performing, stretch the muscles of the body using simple gymnastics (rotation in the waist, bends, squats):
If you are a beginner, start with simpler exercises. For example, lying on your back, raise your legs and hold them for 20-30 seconds. Then lower the lower limbs and tear the body off the floor. Pretty soon, you will learn to lift your upper body and legs at the same time.
If you are an experienced athlete, we recommend that you complicate the element by placing a barbell or dumbbell on your hips. Ankle weights may be used. Additional burdens will allow to load the abdominal muscles more qualitatively.
An insulating element designed for the accented development of oblique muscles of the press. Technique:
If you are a beginner, master the element gradually. That is, first learn how to do side twists only with the body, then add leg lifts.
Experienced athletes are recommended to use ankle weights to strengthen the workout of the oblique muscles of the press.