Lifting the legs straight at the elbows
This is a great basic exercise for developing the abdominal muscles.which will provide almost the entire load of the rectus abdominis muscle.upper and lower part.It is believed.that is considering lifting the feet as the bottom of the press.and lift the torso – the top.but in this exercise.which.in fact.is a lightweight version of the folding legs on the bar or on the wall bars.rectus constantly tense.Moreover, this dynamic tension to the lower part, and static – to the top.
Lifting feet aimed at maintaining the abdominal muscles in good shape.giving relief front surface of the abdominal wall.so run it as often as possible.for each training.in combination with at least one more exercise to press m.
Abdominal exercises
Abdominal exercisesTwisting to the side.
Exercise aimed at oblique muscles.
Technique: In supine position bend your knees.Turn your pelvis toward 90 degrees, until it touches the outer part of the "bottom" feet to the floor.Hands put under your head or crossed on chest.Inhale, hold your breath.Effort oblique abdominal muscles begin to lift up his head and shoulders – straight forward and straight! Go up to the corner at about 20 degrees.Then exhale and return to starting position.After a short pause, repeat the move.Having done all repetitions for one oblique abdominal muscles.Turn the hips to the other side and continue to exercise.Watch.the shoulders from the floor by the force of oblique muscles.rather than abrupt movements of the head of the inertial.Do not try to lift his head and shoulders as high as possible.This is not only useless, but overloads the spinal discs and can lead to injury.
"Twisting".
On the upper section of the press.
Technique: the starting position – lying on the floor.legs are bent at right angles.thighs are perpendicular to the floor.eggs on the bench.hands behind his head.The pace is fast but without jerks."Roll" forward, lifting shoulder blades off the floor.At the top – second delay to reduce peak.Many repetitions – up to unbearable "burning", but the technique is extremely accurate.
"Twisting" on an incline bench.
On the upper section of the press.
Technique: This more complicated version is more powerful loads the upper part of the press.Start position – legs under the roller, hands behind head.The angle of the bench – 30-45 degrees."Roll" up at the top is delayed for a few seconds, press further straining.Return to starting position controlled, the beginning of the next repetition – no breakthrough.
Rises in the knees Vis.
At the bottom press.
Technique: starting position – hanging on the crossbar.grip slightly wider than shoulder width (to reduce the load on the wrist can get wrist straps).legs bent at the knees.thighs are parallel to the floor.Capacity of the press (without rocking!) Pull your knees to your chest.at the top and hold your stomach muscles tense.When lifting your knees to the side for a variable obliques.Alternate sets to one and the other side.You can alleviate some exercise and perform it on an incline bench, instead of vertically hanging.
V-ups.
Technique: Sit across the bench, leaned back housing.Bend your legs and lift knees, the feet were in the 40-45 cm from the floor.In order not to lose your balance, keep hold of the front edge of the bench.Gently pull your knees to your chest and bend your body forward at the same time – on her knees.Non-stop return to starting position.Also start a new non-stop replay.On the part of the exercise must seem a series of rhythmic movements.
Turns body with weights.
For oblique and intercostal muscles.
Technique: Place an "empty" bar bar's neck on the trapeze, holding the ends of the arms.Slowly turn the housing about a vertical axis, not allowing the pelvis to turn.Return to starting position and rotate the body to the other side.In the extreme point of the rotation slightly tilt the body, as if doing lateral twisting.This technique is very effective for drawing oblique muscles.If you can not get an "off" from the work bowl, perform the exercise while sitting.
The rise on the toes of one foot with dumbbells in hand
Exercise is designed to separate study of right and left calf.giving them the weight and volume.
Bending the legs at the knee offloads the calves.and withhold the correct posture.rounding the spine.that may fall.
The rise on your toes while sitting
Calf Raises involve sitting in soleus muscle (the side of calf).This exercise isolates inflates the side of the calf.The rise on your toes while sitting pushes the soleus.underneath the gastrocnemius.the outside of the calf.What is more strongly developed soleus muscle, the bigger and more muscular look lateral tibia.
To thoroughly get both sides of the soleus muscle (lateral and inner).at the top necessarily make a long pause (2-3 seconds.no less).Be sure to bend-unbend the ankle in a full range of.Try to raise your heels as high as possible, and lower – as low as possible.This improves the flexibility of the ankle and its ligaments elasticity.that in the future will save you from injury during aerobic exercise.
If there is no simulator for the ups on your toes while sitting exercise can be performed on a conventional bench.putting the pads on the foot bar with a minimum height of 10 cm – the main.so you can fully straighten the ankle.without touching the floor with his heels.The load put on your hips heavy pancake from the bar.
Considering.that exercise is flexion of the knee.lion's share of the load falls on the soleus muscle (not gastrocnemius.as at Calf Raises Standing).Keep in mind, the soleus gastrocnemius enduring much, perhaps, the most enduring muscle in the body.So you have to work hard and thoroughly carry out many more reps.than in Calf Raises Standing.to bring the soleus muscle to failure.To make the legs more impressive look behind the exercise, turning the socks inside shoes.
At the same time you are aiming bomb inside the beam soleus.which "pushes" the inner head of gastrocnemius muscle.As a result, it takes a distinct form of sharp.which immediately emphasizes the massiveness of the calves.if you look back on their feet.To focus on the load side of the beam soleus (which enlarges the thickness of the calf.if you look at the leg side.model the exercise.expanding the socks sneakers out.Be sure to change their clothes or shoes rasshnuruyte sneakers.otherwise you will be uncomfortable rasgibat / flex ankle.
The rise on your toes donkey
There is no doubt.that the position of stooping.which is taken to be lifted on their toes, "donkey".gives something very special about the lower parts of legs.This exercise – a real favorite for many athletes.
The rise on your toes on the machine gaak
Simple and comfortable enough exercise for the calves, which can be attributed to basic.It is these movements determine the amount and size of the lower leg as a whole.Running it in the hook machine uses less muscles are not tight.than when training with a barbell.Yes, and in itself it is much easier.
All movements occur only in the foot.knee and pelvis are fixed.spine straight all the time.look to forward.If you suddenly begin to bend your knees.then connect to the work of the soleus.removing the load from the calf.bend in the spine – more load on your back.
The focus of calves depends on the production stop.the wider apart the heel.the more he moves to the outside of the shin.But at first, better training, putting socks in parallel, so it's easier to learn the basics of the movement.
Presses foot on the simulator
..and that makes it easier to achieve a distinctive look calves – calves are wider at the bottom of their.particularly when viewed from behind.
Before training, make sure.that the surface of the trolley slip and dry.other leg can easily slip from her.Wear shoes with slip-resistant soles, just pick the leg.Do not operate your knees when training on the calf muscles – that you radically change the distribution of load.
The rise on your toes while standing
This exercise can be performed on a special simulator.both stand to increase range of motion.and without support.makes it easier to keep a balance.but reduces the amplitude of motion.Extensor tibiae is an extremely powerful and strong muscle.which keeps the load of the human body throughout the day.So do not be afraid to load this muscle heavy weight.
Make a stop at the bottom just Exercise.If you are seeking to improve flexibility and mobility of the Achilles tendon ankle.To the maximum load the calf muscles, do not stop at the bottom.
At the top of stop and extra effort even more tense eggs – the only way to achieve their maximum reduction.
Throughout the exercise, spinal extensor.hips and press firmly and permanently strained keep body and legs fully extended position.Motion occurs only in the ankle joint, all the other joints – immobile.
Do not bend the leg at the knee joints, it shifts the burden from the calf muscle to the soleus.
The higher you climb, the more muscle fibers involved in the work.
Go down smoothly and pruzhinte at the bottom, especially if you're working with heavy weights.Otherwise, there is a high risk of injury.
Exercises for calves
Exercises for calvesThe rise on your toes while sitting in the simulator.
This exercise has a profound effect on muscle kambalavidnye.Indirect burden placed on the calf muscles.
Technique: To perform this exercise, you need to use a special simulator.Only he can load up to limit the soleus myshschu.Before lifting the load you need to lower the foot as low as possible.to ensure the activation of nerve fibers running through the muscle.Experiment with the position of the feet and socks.
The rise on your toes while standing, with a barbell on your shoulders.
Exercise affects the calf muscles in general and especially in the calf muscles.You can do exercise on a special machine, with an emphasis on the shoulders (do not forget to wear a belt!).
Technique: Place the barbell on the rack.Sub shoulders under the bar.Grasp the bar wide grip, close to the "pancake".Now, straighten and remove the bar from the racks.Now slowly rise on your toes as high as possible.Experiment with the position of the feet and socks.
Deadlift – classic
Classic Deadlift is from the starting position: legs bent at the knees.feet apart about shoulder width apart.hands are direct and to the outside of the foot.back straight.pelvis is well below the shoulders.Stand up straight, lifting the barbell from the floor.
In the deadlift movement should be slow and evenly.Especially start should be smooth and slow.Only this will give you the correct path.If you try to pull the barbell from the platform.you.possibly.and tear of a few centimeters.but you will bend back and pelvis will rise.so.on the weight you do not pull.
