Making a press with your own hands of all main types

"Dead Bug"

Lie on your back with a relaxed spine, raise your legs and bend them at a right angle. Place your palms on your thighs just above your knees.
Pull your stomach in and, without moving your ribs and pelvis, begin to lower your right arm and leg until they are almost parallel to the floor. Keep your torso and spine still and stable as you move your arms and legs.

Return to starting position and repeat on the left side.

How to do the strength part

You start the complex in the EMOM (Every minute on a minute) format: each exercise is performed from the beginning of the minute a specified number of times. Rest for the remaining 60 seconds. One circle will take 4 minutes, you need to complete five in total.

Indian push-ups - 10 times.
Lifting into a boat - 15 times.
Jumping with a roll - 10 times.
Crossing raised legs - 20 times.

If some exercises seem too difficult and you do not have time to complete a full set in 40 seconds from the first round, feel free to change them to simplified options.

Pilates exercise

Lie on your back with your legs bent at right angles. Pull your stomach in and tighten your abs to press your lower back into the floor.
Exhale and lift your shoulder blades off the floor until the bottom of your shoulder blades barely touches the floor.
Straighten your legs and lower them at a 45-degree angle from the floor. Make sure your lower back is pressed to the floor. Pull your arms towards your legs and place them parallel to the floor at a distance of 5 cm from the ground.
Start moving your arms up and down with a small range. Make 5 movements while inhaling and 5 while exhaling.

Repeat the cycle nine more times for a total of 100 movements.
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This girl did the plank for just a minute a day, and this is what it led to (real experience)

Bicycle crunches/

Lie on the floor, pressing your lower back to the floor. Place your hands behind your head.
Bring your knees to your chest and lift your shoulder blades off the floor.
Extend your right leg and lift it at a 45-degree angle from the floor. Turning your upper body to the left, reach your left knee with your right elbow. Make sure that the movement is carried out using the abdominal and chest muscles, and not due to the elbows.

Switch sides.

Perform the exercise slowly, controlling every movement.

Diamond crunches (butterfly)

Lie on your back, spread your knees apart and bring your feet together. Extend your arms behind your head.
Exhale and twist, raising your legs and extending your arms forward. When performing the movement, try to lift your shoulder blades and pelvis off the floor.
Hold this position and feel the tension in your abs.
Slowly lower your arms and legs down, returning to the starting position.

"Russian twist"

Sit on the floor, bend your knees, place your heels about 30 cm from your pelvis.
Lean back slightly without rounding your spine. You can make the exercise more challenging by lifting your heels off the ground.
Place your hands, palms together, just below chest level. Pull your stomach in and slowly turn your body to the left. The amplitude of movement is small. It is important that the movement is carried out by rotating the body, not the arms.
Inhale and slowly turn to the right through the center.

Paloff press

Stand with your left side facing the cable machine and grasp the D-handle with both hands, placing it at chest level. Adjust the weight so that it is 4.5 kg. You can change the weight depending on your strength levels.
Take 2-3 steps to tighten the cable. If you feel pulled to the left, reduce the weight.
As you exhale, extend your arms forward from your body. Make sure that your body does not turn towards the machine.
Hold for 2 seconds and return to the starting position.

see also

12 Best Exercises to Develop Your Core Muscles

Scope of application and operating principle

The quality and technical parameters of our own press are not inferior to factory-made models. Therefore, if you have a desire to save your family budget, start creating such a device yourself.

And if you look at the photos of the best ideas on how to make a press, you will come to the conclusion that the easiest way is to make one from a jack.

You can use a similar, home-made unit for such needs as:

stamping and bending of various kinds of objects;
forging metal parts;
extrusion of steel profiles;
packaging of wooden, plastic and metal products.

The operating principle of the jack press design is determined by hydrostatic laws. And it lies in the fact that pressure on one specific section of the workpiece helps to increase the efficiency in another

Crunches on the upper block

Attach the rope handle, adjust the height so that the handle is level with the top third of the machine: the exact position depends on your height.
Then select your desired resistance. 10 kg is an excellent weight to start with. As you begin to feel more confident with the exercise, feel free to increase the weight.
Get down on your knees, grasping the handle behind your head. Tighten your abs and make sure your body weight is in your shins.
Exhale and perform a crunch, bending your body towards the floor as far as possible. Your elbows should move towards the middle of your thighs.
Hold for a couple of seconds and return to the starting position.

How to pump up abs of steel

Sculpted, toned abs give a sporty, energetic look to your figure. All young-looking world celebrities have the coveted six-pack. Getting the same high-quality abs is the dream of many. Why doesn’t everyone achieve results in this difficult matter?

The press is the rectus abdominis muscle, divided into segments by tendons. Vertical and horizontal bundles of tendons create the effect of a “washboard” or cubes on the stomach. To get cubes you need to strengthen the rectus abdominis muscle and get rid of excess fat. Following the rules of a healthy diet is one of the main conditions for acquiring abs of steel.

Features of abdominal training

The main function of the rectus abdominis muscle is to twist the pelvis to the body and vice versa - the body to the pelvis. All types of abdominal exercises are based on this. To train the abs, perform forward and reverse crunches.

On topic: How to pump up your butt at home

In the case of direct twisting, the body is pulled towards the pelvis. During reverse twisting, the body is fixed and the pelvis tends to approach it. The forward crunch is often referred to as an upper abdominal exercise, while the reverse crunch is often referred to as a lower abdominal exercise.

In both cases, the entire muscle works, its sections are loaded differently.

Straight twist

This exercise does not require any special time or special equipment. Straight crunches are performed while lying down and can be used to warm up the muscles, so it is not necessary to even warm up before performing the exercise. With persistence and patience, the effect will not be long in coming.

They begin to perform twisting with a simple version: lying on the floor on your back, raise your slightly bent legs onto a chair, hold your arms in front of you or folded on your chest. Do 4 sets of 20 - 50 repetitions at a fast pace. After finishing the exercise, you need to stretch your abs.

To do this, you need to roll over onto your stomach, place your palms next to your body at chest level and raise your torso with outstretched arms, arching at the lower back. Legs slightly apart lie on the floor.

As the strength of the abdominal muscles increases, the exercise becomes more difficult. To do this, it is enough to slightly change the position of body parts and the inclination of the surface. Doing crunches where your legs are level with your head is difficult.

The more the legs are straightened, the more the abs work. You can make the exercise more difficult by clasping your hands at the back of your head.

Attention!

By performing crunches on an inclined board in a position where your head is lower than your pelvis, you can further work your abs.

Reverse twist

There are several types of reverse crunches. The simplest option is performed lying on the floor. You need to grab a support with your hands (at home this could be the edge of the bed) and try to twist the pelvis towards the body.

The legs are raised up along with the pelvis, placing emphasis on bringing the pelvis closer to the chest. You need to concentrate on the work of the rectus abdominis muscle. A beginner can perform a simple version when the legs are bent at the knees and close to the body.

The more the legs are straightened and the farther the heels are, the greater the load on the abs.

In gyms, reverse crunches are performed on special machines. By changing the inclination of the surface, the load on the press is increased or decreased.

The higher the head is relative to the pelvis, the more difficult it is to perform a reverse twist.

When performing the exercise while hanging on the horizontal bar, the head is in the highest possible position in relation to the pelvis, so this option is the most difficult. Do the exercises in 4 approaches (10 repetitions each).

Helpful Note

The antagonist muscles for the rectus abdominis are the psoas muscles. When doing abs, we must not forget about training antagonist muscles. A common cause of lower back pain in amateur athletes is strong abs and weak lumbar muscles. A good exercise for antagonistic abs is hyperextension.

They are positioned face down on the machine so that the body is suspended above the floor, with their feet clinging to the support. Perform the exercise by bending and straightening at the lower back. If you keep your back straight while performing hyperextension, the gluteal and posterior thigh muscles are activated.

By rounding your back, you can force the lumbar muscles to work.

After abdominal exercises, you should always stretch. Strong and elastic abdominal muscles will ensure excellent posture, easy gait and excellent mood.

Source: https://craftsports.ru/publ/stati_o_sporte/kak_nakachat_stalnoj_press/2-1-0-44

Medicine Ball Throw

Stand straight with your feet shoulder-width apart. Place a 4 kg medicine ball in front of you.
Squat down and lift the ball without rounding your spine.
Straighten up, lifting the ball above your head with your arms fully extended.
Throw the ball onto the floor as hard as you can. If the ball is light enough, catch it as it bounces off the floor.

Rotating a medicine ball over your head

Stand straight with your feet slightly wider than shoulder-width apart and your knees slightly bent. Keeping your spine in a neutral position, lift a 2-3 kg medicine ball above your head.
Start making circular movements with the ball above your head with the greatest amplitude, keeping your body motionless and stable.

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10-Minute Intense Full Body Workout

"Woodcutter"

Stand straight, place your feet shoulder-width apart. Take a dumbbell in your hands. Squat down and twist your body to the left, moving the dumbbell behind your left thigh.
Exhale and lift the dumbbell up, moving it diagonally across your body. Try not to round your lower back.
Reverse the movement, do a few reps, then switch sides.
Focus on rotating your core. Perform the exercise slowly, controlling every movement.

How to do Tabata

At the end of the first part of the complex, you proceed to a mini-training using the Tabata protocol. It lasts only 4 minutes and is performed at maximum intensity.

The exercises are quite simple, so don’t feel sorry for yourself - stomp as hard as you can.

Jumping “feet together - legs apart” with a turn to the side.
Plank with your thigh touching the floor.
"Skater".
Forward push-ups.

You can set a timer or follow the video with me.

Write in the comments how you like the workout. Which muscles are loaded the most? And be sure to try other interval and circuit training from the “5 Circles of Hell” series.

Dumbbell kick

Lie on your back, bend your knees and place your legs about 30 cm from your pelvis. Take dumbbells weighing 2-3 kg in your hands and place them at chest level. Place your elbows on the floor.
Keeping your hands on your chest, lift your body. Turning your body to the left, make a “punch” forward with your right hand.
Press your right hand to your chest, turn your body forward and lower yourself to the floor.

Switch sides.

see also

A 3-month workout plan to get your body in shape

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Straight Leg Dumbbell Crunches

-Lie on your back, grab a dumbbell with both hands and extend your arms towards the ceiling. Bend your left leg at the knee and place it on the floor, lift your right leg up at an angle of 90 degrees from the floor.
Exhale and slowly lower your arms and legs toward the floor, pressing your lower back into the ground.
Inhale and return to the starting position.

Change your leg.

Side bends with dumbbells

Stand straight, place your feet slightly wider than your shoulders. Take a dumbbell weighing 2-4 kg in your hands and stretch them above your head, as if squeezing your head. This will engage your abs and protect your neck.
Bend sideways to the right. Try not to strain your neck, look forward, not down.
Return to the starting position.

Bend to the other side.

Advantages of a removable stop

The removable stop allows you to transfer the direction to the component as it moves along the guide.

To make it, purchase sections of profiles 10 mm thick and slightly shorter than the distance between the posts. All you have to do is weld the stop to the two posts.

Homemade press from a jack is a reality. To create it you will need skills in working with a welding machine and desire.

Farmer's walk

Take 4 kg dumbbells in your hands. Make sure your body weight is evenly distributed between your legs, your back is not tense, and your shoulders are straight.
Lower your arms down and slightly move them to the sides at a distance of 1.5 cm from your hips - this will activate your abdominal muscles.
Start walking forward without straining your back or raising or lowering your shoulders.

Walk 10 steps forward, then 10 steps back.

Required Tools

What does it take to make a press from a jack? Its assembly is not difficult at all. The main thing is to ensure that all the necessary tools are available in advance.

Required:

Inverter device.
Lots of electrodes.
Grinding machine.
Hammer.
Grinder or metal saw.

The materials you need to purchase are steel profiles. As for the jack, the best option would be a bottle model - it is more durable than others. Although other types of car jacks are quite suitable.

Walking with a kettlebell

Hold a light weight with your right hand. To start, you can use a 4kg kettlebell.
Raise your arm up, turning the weight upside down and bending your elbow at a right angle. Keep your wrist straight: If you notice that your wrist is deviating to the side, use a lighter weight.
Start moving forward. Take 20 steps, or 6 meters, forward if space allows.

Switch hands and perform the same movement.

Rotation of the weight around the body

Stand straight with your feet hip-width apart and your arms slightly out to the sides. Take the weight with your left hand.
Slide the weight behind your back and grab it with your right hand.
Make a slight movement of your body, passing the weight from one hand to the other.

Imagine that you are making a weight rotate around your waist.