Killing Press Workout From Olympic Champion

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Just 6 minutes and your muscles will burn!

The workout consists of two parts: exercises for the lower and upper abs. In both blocks, the entire rectus abdominis muscle works, just in the first, the emphasis is on its lower part, and in the second, on the upper and oblique muscles.

Exercises for the lower press:

• Swing legs - 30 seconds.
• Raising the legs - 30 seconds.
• Scissors - 30 seconds.
• Side to side - 30 seconds.
• Leg circles - 30 seconds.
• Butterfly - 30 seconds.

Upper Press Exercises:

• The bar is static or with swinging / twisting of the pelvis - 60 seconds.
• Twisting the pelvis - 30 seconds.
• Side plank, static or touching the floor with the thighs - 45 seconds in each direction.

If you have weak abdominal muscles, shorten the time for each exercise. For example, from 30 seconds to 20 or 15. Try not to lower your feet to the floor in the lower press block - this will provide more load.

Lower abs exercises

Swing your legs

Lie on your back, straighten your legs, put your hands under your buttocks. To complicate the exercise, do a twist - lift your shoulder blades off the floor.

Raise your straight legs 10-15 centimeters from the floor and alternately move them up and down with a small amplitude.

Raising the legs

Raise your straight legs low from the floor and lower them back. But do not lay them on the surface: the legs should remain on the weight for the entire exercise.

Scissors

Cross your legs for each other, without raising them high.

From side to side

Connect your legs and slide them from side to side. The range of motion should be small.

Circles

Draw small circles with your feet. First make a circle to one side, then to the other. Don't put your feet on the floor.

Butterfly

Draw circles with your feet in different directions. The right leg makes a circle to the right, the left to the left, and then vice versa. It is as if you are drawing a butterfly in the air.

Upper Press Exercise

Forearm plank

Stand in a plank on your forearms with the palms of your hands facing each other. The body is stretched out in one line, the pelvis is slightly raised in order to exclude deflection in the lower back.

To complicate the exercise, you can swing forward a little, then return to the starting position. At the end point, the shoulders should be over the elbows.

Another option for complication is pelvic movement. Twist it and put it back.

Do the plank for two minutes. Beginners can start with less time - 30 to 60 seconds.

Twisting the pelvis

In the plank position, unfold the pelvis to the right side, lower it and touch the floor with your thigh. Climb back to the plank and do the exercise on the other side. Do it for 30 seconds.

Side bar

Stand in the side bar on the forearm: turn the body to the right side, extend your left hand to the ceiling. The body, pelvis and legs should be in the same plane - do not put the pelvis back. To complicate the exercise, lower yourself until your thigh touches the floor and rise back up.

Do 45 seconds each way.