V-press is an exercise for intermediate and advanced fitness enthusiasts. Loading in exercise stems from raising their own limbs and trunk in the air while balancing on a small area in the waist. In the movement involved the following muscle groups:
Tensor Fasciae Latae, Pectineus, Sartorius
especially their long heads Rectus Femoris
Adductor Longus, Adductor Brevis
According to the method of execution
Explosive performance with a sharp stop
Implementation of movement with maximum speed, deceleration and braking pressure point. Develop explosive power and coordination. It is possible to implement variant bands.
Playing in 5 seconds. The more slowly moving his limbs and trunk, the harder it will be the abdominal muscles. To enhance the power endurance and ability to balance.
Implement an additional burden.
Can be used weights or sand bags. Works for strength and muscle mass.
According to the technique of execution
Performance with straight legs
This is a classic and difficult option to implement. When it involves all of the above muscle synergists.
Performance with legs bent at the knees
This is a simplified version of the exercise. Suitable for intermediate fitness enthusiasts who want to gradually strengthen the abdominal and hip muscles rendering. This technique eliminated the participation of the long head of the quadriceps (Rectus Femoris).
Performance with a twist
This movement focuses on the obliques. In twisting diagonally (left foot / knee to the right hand and vice versa) obliques are the main dynamite.
Implementation of the elbow support
This is a variant of the exercise, which focuses on the lower right sector of the abdominal muscles (Rectus Abdominis), hip adductor muscles and hip muscles.
1. Lie on a bench or mat on the floor;
2. Stretch your body upright as hands reach up over your head. Sit them on the bench or the floor;
3. Raise your hands and body to your toes and vice versa. Try to move them simultaneously;
4. When you reach the maximum high point bend back, slow down and hold for a second;
5. Try to relax your legs twice as slow as compared to lifting.
Movement improves strength and power endurance, balance and increased muscle mass of the abdominal muscles and hip muscles rendering. Helps develop skills for better kordinatsiya in space. Multitude of possible variants suggest broad opportunities for the V-presses in a variety of nature programs and fitness goals. For all the techniques and methods of implementation, however, concerns the requirement for a healthy spine. Otherwise you can easily activate an old injury.
Please help everyone to know about it Share |
Barbell Guillotine Bench Press
Cable Lying Fly, Flat Bench Cable Fly
Cable Standing Fly (Crossover fly)
Close Grip Bench Press
Decline Dumbbell Bench Press
Incline Dumbbell Bench Press
Leaver Chest Press
Peck Deck (Butterfly)
Reverse Grip Bench Press
Bulgarian Squat; Single Leg Split Squat
Butt Lift (Bridge)
Squats, Barbell Squats
Swiss Ball Dumbbell Squat
Swiss Ball Hamstring Curl
Assisted Pull Ups With Bands
Barbell Bent Knee Good-morning
Barbell Lying Row
Basics of Resistance Band Rows
Cable Straight Back Seated Row
Dumbbell Bent-over Row
T-bar Row, Lever T-bar Row
Banana Coconut and Oatmeal with raisins
Chocolate Protein Shake
Cinnamon Toast with Coconut Oil
Cottage Cheese with Homemade Salsa
Eggs with Zucchini
Poached Eggs and Grilled Mushrooms
Sunday Morning Pancakes (serves two once a week)
Asparagus Quiche (contains milk products)
Beef with Broccoli
Barbequed Beef Tenderloin
Parillo Chicken Fingers
Exotic Meat Kabobs
Keema Matar (minced meat and peas)
Pan Fried Red Snapper
Turkey Goulash Chili