Your press
Professional Melvin Anthony – this guy, who, they say, a self-made.He grew up in the poorest slums.teenager in love with bodybuilding and promised Afro-sidekick rappers to become a professional in the cool red "Lexus"…And so it was.Today at the "Olympia" Melvin – habitue.His business card – incredibly high quality press.Think.phenomenon created by millions of repetitions? Certainly not! Program the pump with the press Melvin includes only two exercises.But no!
However, let's get to the point.Traditional crunches Melvin does not.Abdominal workout it starts with lifting the feet in Vis – amazing exercises.which operates on the rectus muscle from top to bottom.All other exercises are selectively loaded either low straight muscle, or its top.Thus, rises in Vis replace at least two variants of twists.Why is this activity generally remains in the shadows? Painfully difficult to do.His hands unclenched before the deadline, well, wind straps on the gymnastic bar not everyone can.They say.that there is a special hinge elbows.but who saw them? Meanwhile.you begin to make regular leg raises.Press your fabulously transformed in a couple of months.Melvin offers a twist on beat knowingly and contrary to all master leg raises.At first is to raise your knees bent, and then to gradually stretch their legs.(Straight – this is the biggest load.) Must begin with a "lite" version and then another, so as not to disturb his master the correct technique.And there are many pitfalls.Here's the first: do not allow the body rocking.And for this we must still hang after each repetition and start a new repetition as the very first.Second, when the legs or knees above do not go, you must submit your pelvis slightly up.This dramatically enhance the impact of exercise!
Well, how to teach myself not to fall apart with the bar? Melvin says.what really can be done purely 03.04 Repeat lifting the feet in the set.no more.If so, then your hands are simply not have time to get tired.The second exercise – twist on an incline bench.This is an additional "kick" on the bottom of the press.The secret is that it is the nature of the poorly innervated.Simply put, there is less nerve and because it is worse and worse declining responds to stress.One exercise m bottom press does not "break through" to another exercise.Melvin chose the trunk rises on an incline bench.Moreover, the slope of the bench should not exceed 45 degrees, otherwise there is a risk of pulling the waist.If the rise of direct body strength is not enough, do twisting.In either case, you must have at least 15-20 "clean" repeats in four sets.
From time to time Melvin adds another set of exercise – the body turns sitting with gymnastic stick.Here we must do 100 reps in one direction and the same in other.Heavy bar from the bar is contraindicated! Otherwise the exercise becomes a struggle against the inertia of the empty.Remember, you need 100 fast "fat burning" repeats.No struggle with weight!
As Melvin coached press
The rise in Vis 4 feet 03.04
Twisting on the bench with a slope down 4 15-20
Turns with a stick 1x 100
Only for Women
Silver medalist at the "Olympia" Jenny Worth is working your abdominal muscles by "circular" method.considering it the most effective for this part of the body.Others work out first one exercise, then the other…Jenny was a set of three exercises and doing everything for everyone Seto, but without a second rest.Results obtained at a press 3 sets.Not enough right? And you try!
Jenny starts to climbs straight legs in Vis.Hang it on the ulnar loops.and straight leg raises extremely high – to touch the crossbar rises.If such a "feat" you still can not afford.Lift your knees bent.but as high as possible – almost to the chin.Jenny performs 21 consecutive repeat.You are unlikely to get much, but it does not matter.Do what will.The main thing that repeats were slow and "clean".You can not swing! One can not "swing" legs!
Having dealt with the rise of the legs, Jenny immediately proceeds to roll on the block."Kneel in front of the upper block.Grasp the ends of the rope handle and pull them to the head.- It clarifies.- From this starting position slowly bend forward – almost to the elbows touch the thighs.Pause briefly and slowly return to starting position.You'll have to experiment a bit to pick up the weight with which you will be able to overcome the 21 repeat ".
The final exercise – leg raises on an incline bench."Grasp the handle over his head.tightly squeeze the straight leg and slowly lift up the right angle to the body.- Jenny says.- You slowly lower them, but do not put on the bench, and hold at a height of 5-10 cm above the surface.From this position, begin second repetition.Start with 21 repeat, and eventually try to bring the number of repetitions to 70.Do not be afraid of the number of.With each new training exercise will seem easier and easier."
This complex should be done twice a week.Well, when you will be easily overcome all the given repetitions for each exercise.move to another scheme – to perform on 2 "circle" for training.In combination with strict diet and regular aerobic training session, the program as soon as possible will make your stomach flat ideally!"Circular" training Jenny Worth
Lifting the legs in Vis 1x 21
Twisting on the block (with a rope handle), 1 x 21
Lifting the feet on an incline bench 1x 21
Follow the exercises without breaks for rest.To increase the load, repeat the same complex is 1-2 times.
Dan Kahn, "Power and Beauty"
