Trainer for the press: how to use, types, advantages and disadvantages

A flat and beautiful belly, or maybe a perfect relief with prominent cubes? Slightly different goals, but for both of them, the abs are pumped. Everyone’s favorite twists and planks will not be a topic for discussion in this material. Today we will understand how to use a special trainer for abs.

Mriya Resort & SPA trainer

This trainer engages the muscles of the legs and shoulder girdle, but the main focus is on the abs.

Why pump your abs?

If you think that good tone of abdominal muscles is necessary only for beautiful stripes that you can show off, you are very wrong. In fact, strong abs allow you to maintain proper posture, keep your internal organs and spine in the right position. Working out your muscles helps you avoid back and neck pain. In addition, training helps develop your skill of maintaining balance in unstable positions. A good muscular corset is the key to performing even the most common tasks with ease.

Contraindications for training

The list of contraindications is not so large, because in the press trainer the load on the joints is minimized. But it is still better to consult a doctor for those who have intervertebral hernias, disorders of the location of internal organs or osteochondrosis. It is also worth avoiding training those who are currently going through acute stages of chronic diseases or colds accompanied by fever and pain. Women should refuse to exercise during menstruation and pregnancy, as well as during the recovery period after childbirth.

How does the power trainer for the abs work?

The design looks like a seat with a roller at the feet and handles on top. On the side there is a load-block unit, on it you can adjust the weight of the weighting device attached to the top of the trainer. It turns out that during twists you use not only the weight of your own body, as in training on a mat, but also an additional weight. This allows you to give your muscles volume and relief.

One of the advantages of the strength training machine is isolated work of the necessary muscles, which allows you to get the maximum benefit, and the possibility of increasing the load by changing the weight. At the same time, the design is safe, which minimizes the risk of injury.

How to work out on the machine?

Any workout starts with a warm-up. When you have done it, you can move to the exercise machine and choose the weight of the weighting device. Orient on your preparation, the performance should be tangible, but not very heavy. Over time, when the selected level of load becomes easy, you can start to increase the weight, but do not do it abruptly.

For an effective workout, perform three approaches with small breaks. There are several variations of the exercise. One is aimed at the rectus muscles, and the other – at the obliques, let’s analyze both. It is better to perform them together, because the result can be obtained only with complex training.

Straight twists

In this variant, the straight muscle is engaged, which runs through the entire abdomen from the pelvic bone to the chest. It is it that is most often meant when talking about abs. It is responsible for maintaining the position of the body and protecting the internal organs.

Technique

Sit in the simulator, put your legs behind the rollers, with your hands around the handles.
Your back should be pressed against the machine as well as your shoulder blades and the back of your head. Keep your shoulders in the air.
Now on exhalation simultaneously pull your legs towards your chest and your elbow joints towards your knees.
On the inhale, relax and go back, but do not completely bend the body, leave a slight tension.
Repeat the twist 10-15 times.

Oblique twists

Based on the name, you can guess that the oblique muscles located on the sides are involved. They are responsible for tilts and turns of the body. Together with a pumped straight muscle, they guarantee not only relief, but also strength and accuracy of movements.

Execution technique

On many models of simulators there is a special switch that makes their lower part movable.
Sit in the simulator, put your feet behind the rollers, and grasp the handles with your hands.
Your back and the back of your head should be pressed against the machine.
The shoulder blades are lowered and pressed against the machine, do not hunch your shoulders.
Now on exhalation pull your elbow joints down and lift your legs up so that your right knee aims at your left elbow.
On the inhale, relax and go back, but do not completely straighten the body, leave a slight tension.
Repeat the twisting on each side 10-15 times.

You can learn more about the technique of exercises and see how they are performed by a professional in the video from coach Eugene Nikishin.

Coming to the gym, try to use all its possibilities, do not be afraid to experiment with different training equipment. Of course, you should not forget about safety, so first study the technique and features of the equipment or consult with a trainer, and only then start exercising. Become healthier, more beautiful and more confident with the help of sports.