How do gymnasts rock the press? Exercises of gymnasts for the press

Gymnastics is the oldest sport, requiring flexibility, endurance and good coordination of movements. Regular training of athletes are aimed at the development of all muscle groups. Particular attention is paid to the press, which forms and maintains the posture, participates in all movements and exercises. The way the gymnasts rock the press, is able to amaze, and at the same time inspire anyone. Daily training complexes include many different exercises that are beyond the ability of a simple amateur.

Why do gymnasts rock the press?

Many gymnasts are associated with incredible flexibility, stretching, lightness and agility. Such an exercise is also subjected to their training, consisting of jumping, twine and acrobatic stunts. This picture is not true. Every day athletes are subjected to a heavy sports load, which includes training gymnasts press . Why should they swing the abdominal muscles?

1. For achievements in sports, strong and hardy muscles are important, regardless of their group.
2. The press forms a correct and smooth posture, which provides an integral grace and harmony of the gymnasts.
3. Classes develop endurance, power skills and other useful physical qualities.
4. Regular training helps to increase efficiency.
5. Intensive classes provide mobility of the joints, which are responsible for the flexibility of the athletes.
6. Numerous slopes, turns and twists, which are included in the gym program, are provided by the press.
7. Developed muscles of the abdominal wall protect the internal organs of athletes from injuries.
8. Daily activities support and strengthen the cardiovascular and respiratory systems.

And, finally, comprehensive physical development allows to strengthen the musculoskeletal system and has a beneficial effect on the state of health in general.

Technique of training

In order to avoid injury during training and make them most effective, you must follow certain techniques. She is followed by all athletes, including gymnasts. Exercise to the press, regardless of its type, is performed in accordance with several rules.

1. Dimension. Movements should be smooth, without jerks. Otherwise, injuries are possible, up to stretching or rupturing the muscles.
2. Right breathing. It is necessary for competent load distribution and control of the heartbeat. The effort is made on exhalation, relaxation - on inspiration.
3. A combination of speed. Regardless of which exercise is performed, you should alternate its slow and fast execution. In the second case, the muscles receive the maximum load and fix the result obtained during a leisurely work.
4. Load regulation. A heavy load on the press can lead to the formation of a hernia. Therefore, the way a gymnast pushes a press is determined and regulated by a professional trainer who does not allow excessive workload.
5. Exercises for the press, performed in the supine position, do not assume the tension of the remaining muscles. For this reason, the waist of the athletes is always pressed to the floor, which allows you to train exclusively the abdominal wall and not use the buttocks and legs.

Exercises for straight abdominal muscles

They are located along the abdomen, from top to bottom, and are the strongest along the abdominal wall. They create the effect of the "cubes" of the press. If you pay attention to how the gymnasts swing the press, you can notice that during training, direct muscles are given increased attention.

1. "Folding". Lie on your back, raise your hands above your head. The body and legs are simultaneously raised so that the fingers touch the feet. In this position, stay for 100 seconds.
2. "Boat". Lie down, place your hands above your head. Legs and body are raised 30-45 degrees above the floor. The position is held for 10 seconds. Then a coup is performed on the stomach. Hands and feet break away again above the surface. Repeat 5-6 times.
3. On the horizontal bar. Grabbing the crossbar, stretch out on his hands. Raise your legs at right angles, press against your chest. Again straighten perpendicular to the body, take the original position. Repeat 10 times.

Skew and transverse muscles

They are a kind of corset, encircling the waist and sides. These muscles regulate the possibility of tilting and turning. How to train a gymnast?

1. The starting position is on the back, the arms extended above the head. Raise the body, reach right elbow to the left knee. Repeat with the left hand 20 times.
2. Lie on your back. Bend the legs in the lap, lift, tearing the pelvis and the lower back from the floor. Stretch one foot to one shoulder, take the primal position. Change the direction to the other shoulder. Run 10 times.
3. Position - lying on its side. One hand rests against the head, the second is extended along the body. The combined straight legs rise towards the elbow. Repeat 10 times. Roll over, repeat.

Exercises for the lower muscles

This group is a continuation of the rectus abdominis muscles. Lower muscles are usually weak and poorly developed, especially in women, which is explained by the natural feature of the structure of their body. If you take into account the level of stress and how gymnasts pump the press for the development of the lower muscles, you can "outwit" the physiological feature and become the owner of a flat flat stomach.

1. Lie on your back. Tear the straight legs from the floor at an angle of 45 degrees. Hold for 10 seconds, lower. Repeat 15 times.
2. Take the prone position. Alternately pull your knees to your chest 20 times.
3. Hang on the crossbar. Raise your legs at a right angle 15 times.

Training of young gymnasts

For girls, there is a separate program that takes into account the peculiarities of their physiology. Up to 12 years old schoolgirls are distinguished by high endurance. For this reason, the load for them is increased, compared with fifteen-year-old athletes, who are easily tired. Exercises for the press of the small gymnasts perform with no less enthusiasm and impact. Training involves all the abdominal muscles and effectively develops them.

1. Lie on your back. Grouped sitting, take the initial position. Run quickly 20 times.
2. Sit on a bench, fix your feet, hands on your belt. Lean back, come back. Run 40 times.
3. Lie on your back. Tear off the straight legs from the floor, reach for the head, lower it. Repeat 20 times.

The complex of exercises for gymnasts is designed for professional athletes and is not designed for simple lovers of light physical activity. The number of repetitions and approaches during training is selected individually.