How not to risk pumping the press?
Published August 14, 2011 | 
How not to risk pumping the press?
Do you want a flat, tight stomach? And what do you do for this? Earnestly pumping the press? Do you know that it is dangerous? Yes, in concert with the abdominal muscles in the deep of the pelvis work your hips flexor muscles. These are short, powerful muscles, that after training suffer the same as all the other. They raise the tone, become thicker and shorter. Unfortunately, reducing of their length is not planned by nature and leads to deformation of the pelvic bones. Moreover, the higher the training experience, the stronger is this deformation. It produces sharp pains in the pelvis, extending to the waist. Over the years, the pain becomes so unbearable that sometimes does not allow sleeping.
I offer you a completely secure method of pumping the press on an unstable footing and even applying the principles of Pilates. Say, Pilates, what for, as its system aims only to develop flexibility? The fact is that mobility of the joints and tone of the muscular system are related. Subject to the flexible joints the muscles increase their force faster!
So, if you want to find a narrow waist, without wasting your time for nothing, you need flexible hips and waist! Well, what about the unstable footing? The secret is simple! Under the outer layer of the muscles there is a layer of internal ones, which are responsible for the balance of the body. They wrap around the internal organs and provide for them a sort of a supportive corset. That is why the width of your waist is primarily dependent on the internal rather than external muscles. At the unstable footing the internal muscles are working at all! It turns out that you are killing two birds: pumping two muscle layers! As far as the strength, exercises on the unstable footing raise it no worse.
The technique, which I describe, is efficient because it develops flexibility, coordination and strength simultaneously.
The modern training systems teach you to “bomb” the muscle, including the press, with 3-4 exercises of 2-4 sets. Meanwhile, there is another approach. Make just one exercise, but let it be a lot of sets – 8-10! This is the technique that I advise you: only one exercise, but with no less than eight sets.
ON ONE LEG!
Lay with your waist at the “crown” of a large inflatable ball. Dissolve your hands in part, as I do in the picture. Place your feet wide. Your soles are on the floor with the entire surface. Well, now take off the floor one leg and put its ankle on the other knee. Hard! You bet! Keep your balance! When the body position is sustained, slowly “slide” down the ball, achieving the limit of bending of the waist.
Freeze in the lower position! Right for a minute! Slowly rise to the starting position and change the sole. Do 2-3 repetitions on each leg. This will be one set. Keep in mind that these sets are to be not less than eight!
What are the benefits of this exercise? Here you do not bend your hips, so, the hip flexors are unemployed. Meanwhile, the exercise effects all the abdominal muscles, including the deep! Believe me, after 2-3 weeks your waist is sure to become slimmer!
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