Press like Arnold Schwarzenegger - in just one workout

Pumping up the press so that it plays with “cubes”, like the famous athlete Arnold Schwarzenegger, is not such an impossible task, as many mistakenly believe. Moreover, for this you don’t need to drive yourself to the gym and pump the press for hours on end. Just one workout is enough… per month, says the multiple bodybuilding champion, author of his own methodology and the book "How to build the body of your dreams" Yuri SPASOKUKOTSKY, whose specialization is training the press. And he explains: for the appearance of "cubes" it is not the number of workouts that matters, but the correctly constructed methodology for their implementation and suggests studying it. 

3 press myths to debunk

Myth #1. You need to swing daily. World champion bodybuilders train their abdominal muscles once a week. And for some, one approach per month is enough if the load goes to the indirect muscles.  
Myth #2. All exercises are meaningless. Only if you have more than 5% fat in your body. In this case, expect the appearance of "cubes" do not have to. First you need to balance the power.

Myth #3. Bodybuilding exercise will widen the waist if a heavy meal follows the workout. With the right approach, the waist is reduced.

5 bodybuilding rules to help you build abs

Rule #1. You need to start downloading the press three times a week. 

• After three months, switch to twice a week with additional weight in the instep.
• After a year of training, you can pump the press once a week, performing the most effective exercises.

Rule #2. To form the relief of the oblique and girdle abdominal muscles with the help of special exercises.

Rule #3. Every day, perform special yoga asanas yoga aimed at retracting and holding the anterior abdominal wall of the abdomen.

Asana "Vacuum" helps to avoid prolapse of internal organs and get rid of a bulging abdomen.
Rule #4. Eat in small portions so as not to stretch the stomach.

Rule #5.  Carefully use medications such as growth hormone, which provokes hypertrophy of internal organs, and insulin, which promotes appetite.

3 effective bodybuilding exercises for the rectus abdominis

Rise of straight legs on the horizontal bar. Hanging on the horizontal bar, lift your folded legs up so that the feet are at face level. To have a break. Keeping your legs straight, slowly lower them.

For constant tension
abs it is better not to lower your legs all the way down.

Bent Leg Raise — good alternative exercise for beginners.                                                     

Lifting  legs in the air with a load is recommended when there is no fat on the stomach, but  desired "cubes" do not appear. In this case  execution  The above exercise is accompanied with extra weight on the legs. It can be a small dumbbell sandwiched between the feet.

Rise of the body with weights behind the head. Lie on your

back. Put your legs bent at the knees on the bench. The closer the pelvis is to her, the better: the legs should be bent at a right angle and fixed by a partner. It can also help in the upper part of the range of motion. 

3 effective  bodybuilding exercises for oblique

muscles

Sideways with weight. Standing straight, take a dumbbell in your left hand and bend to the right as you exhale, a & nbsp; on  inhale — to the left. After that, shift the dumbbell to the other hand and repeat the exercise.

 

Twisting on the back with rotation. Lie on your back and bend your legs. Put your hands behind your head, spread your elbows. Tear off the shoulder blades from the floor and touch the opposite knees with the elbows, moving the legs simultaneously.

Repeat 50 times.

Slopes at the upper block of the simulator. Stand with your left side at the crossover and take its handle with your left hand. Turning to the left, perform the exercise by contracting the muscles. After completing the exercise for one side, repeat for the other.