We train at home: 5 exercises for the iron press

Aleksey Zolotov, World Class Elite Trainer Strogino, prepared five exercises that will allow you to work out your core muscles well and make the press bold and strong. Include them in your training program - and you will be happy (that is, the press).

You need to do 3 circles of exercises. The break between them should not exceed 1.5-2 minutes.

Rest between exercises - no more than 15 seconds.

We train at home: 5 exercises for the iron press

Photo: Arseniy Golyshkin

We train at home: 5 exercises for the iron press

Photo: Arseniy Golyshkin

  1. Lie on your back, raise your legs and slightly bend them. Hands straighten to the sides.
  2. Lift the housing with your hands. Round your back.

    Place your hands on your feet, then lower yourself.

  3. Repeat this exercise 20 times.

We train at home: 5 exercises for the iron press

Photo: Arseny Golyshkin

We train at home: 5 exercises for the iron press

Photo: Arseny Golyshkin

  1. Lie on the floor on your back, lift your legs vertically, extend your arms in front of you.
  2. Lift your upper body and try to reach the toes.
  3. Lower your shoulder girdle and then repeat this exercise 20 times.

We train at home: 5 exercises for the iron press

Photo: Arseny Golyshkin

We train at home: 5 exercises for the iron press

Photo: Arseny Golyshkin

  1. Lie on your back. Press your lower back to the floor. Lift your legs and body over the floor. Hands on chest.
  2. Lower your legs one at a time.

    The most difficult option is to touch the heel of the floor. If this still does not work out, do not lower your legs to the end.

  3. Do 60 leg swings .

We train at home: 5 exercises for the iron press

Photo: Arseny Golyshkin

We train at home: 5 exercises for the iron press

Photo: Arseny Golyshkin

  1. Sit on the floor, bend your knees slightly and tear them off the floor. Pick up the ball.

    Lean back slightly. The abdominal muscles are tense.

  2. Turn your torso to the left and then to the right. You should feel how even the oblique muscles of the abdomen tighten.
  3. Take 30 turns in each direction.

We train at home: 5 exercises for the iron press

Photo: Arseniy Golyshkin

  1. Place your elbows and forearms on the fitball so that the elbows are at a right angle the elbow joint formed a right angle, and the fingers were twisted into the lock.
  2. Having rolled the fitball forward, straighten your legs, forming a straight line with your whole body. The elbows are located directly under the shoulders, the chest is torn off the ball, the neck and spine are one line, the pelvis is twisted.
  3. After assuming this position, try to slowly rotate the ball left and right, and then in the opposite direction. To stay on the ball, rotate with a small radius.

  4. Repeat this exercise 60 times.

Thank you so much for the help in shooting the coach Alexei and his colleagues from the World Class Strogino.

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