The uniformity in the training process invariably leads to further inhibition of development. The body gets used to the same loads. Further progress can only be achieved by shocking the muscles, but it becomes difficult to do this, so further growth in volume begins to slow down. If several months in a row train on the same program, classes turn into a routine.
To diversify your workouts, there are several effective ways. Superset muscles shock well. This technique is a training of several exercises that are performed either without rest or with a twenty-second pause. In other words, it turns out that the athlete performs one exercise and then another, and then takes a short break. For example, when it is planned to perform ten approaches in a training session, five super series are made within the superset.
Athletes use supersets to train various muscle groups, but they do not deserve to bypass the press. This is a rather serious omission, since regular exercises over the years of training have already become ineffective. And in order to progress further, it is necessary to introduce into your class program a variety that perfectly provides high-intensity repetitions.
Super Press Workout
There are a lot of articles devoted to the use of supersets, so every athlete, including beginners, already knows that after a certain period of time they must be included in their training program.
To start the lesson you need to warm up. It consists of:
- rises in the Roman chair;
Each exercise is done in 2 sets with 10-15 repetitions in each.
After warming up the necessary muscle groups, they go directly to the exercises:
- Twisting from a prone position, lifting legs in weight. Perform 3 sets of 10-15 repetitions. It is best to raise legs on the uneven bars, it is good if they are with the back. In the hanging on the horizontal bar, you can quickly lose strength, which should not be allowed.
- Side twisting and scissors . These exercises on oblique muscle groups of the abdomen do 2-3 sets with 10 repetitions in each. Perform scissors is necessary until a burning sensation, that is, to complete failure.
The super series of these exercises shocking the muscle groups of the press. Thanks to this, they receive a powerful impetus for further growth. To really shock the muscles, it is recommended to increase the load every subsequent workout. Weekly, two to three abs workouts should be done, but no more.
Circular training press
Some athletes do not prefer short supersets to the press, but one long one, which consists of four to eight exercises. Such a load leads to complete depletion of muscle groups within a few minutes after completion. Such training is called circular.
Such a lesson may consist of seven exercises performed one after another with a break of 15 seconds (maximum). If one circle is not enough to feel complete exhaustion, you can make the next circle. The break between individual cycles must be at least two minutes.
Such exercises help to make training more diverse and give the muscles the necessary shocking push. High-intensity repetition is excellently reflected in such sports indicators as endurance and functionality. For athletes for whom absolutely every kilogram matters, resorting to round-robin training is often not recommended, for example, amateurs only need once a week.