“Frog” for the press – a technique for “Frog Press” exercises
Frog pull-ups or “frog exercise” is one of the types of twists on the press. It will help to make the abdomen flat, bring the muscles into tonus and bring variety to the habitual workout. Exercise has the two most common variations.
Exercise Features “Frog” Press
The frog – like any other exercise on the press, uses all the abdominal muscles at once. The greatest load is obtained by a straight muscle. With good development, it is the segments of this muscle, separated by tendon bridges, form cubes. In men, cubes are seen more strongly due to a lower amount of subcutaneous fat. Women are more difficult to draw a relief, however, if desired, nothing is impossible. However, many girls have a flat stomach and a slender figure is much more important than the relief musculature.
In addition to the direct abdominal muscle with “frog” pulls or more correctly – twists, internal and external oblique muscles are involved. If you want to give these muscles a big load, you should do the exercise with turning the body from side to side.
Technique of execution “Frog” Press
Let us consider below two versions of frog pullups. In the first case, the body is twisted, and the stress is concentrated on the upper and middle part of the rectus abdominis muscle. In the second version, the pelvis is twisted and the lower part of the press works most of all.
- Lay down on the floor or on a gym mat. Take your hands behind your head. Legs bend in the knees, put the feet on the floor close to each other, and spread the knees as far as possible. Strain the press and press the lower back to the floor. He remains in this position throughout the exercise. That is, you can not tear your lower back from the rug.
- On exhalation, twist the body forward by working the abdominal muscles. Body at the same time come off the floor no more than 10-15 centimeters. There is no movement in the hip joint. You do not need to fully lift the case. Hands on the head from behind try not to push, concentrate on the work of the abdominal muscles.
- On breath, lower the housing to its original position. Do not relax the press.
Perform 3-4 sets of 25-30 repetitions before burning in the abdominal muscle!