How to pump up the press at home?
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Many people think that there is nothing easier than to pump up the press at home. Yes, this is true, but nevertheless, it is necessary to know a few important rules, because late exercise, not at that angle or tilt, can cause not only pain and discomfort, but also lead to the opposite result.
What is important to know
Let's start with the theory of the ideal press at home. Everyone knows that the muscles of the press are divided into the upper press, lower and side press. Exercises vary depending on which part of the press you want to work out. Also, pumping the press, you always use the muscles of the back. To use different groups of muscles of the press allow different methods and methods of training the press at home. For example, to pump up the lower press at home, it is enough to perform exercises with lifting legs, and to pump up the upper press at home, you need exercises with lifting the body.
An important role is played by proper breathing. Load - inhale, muscle relaxation - as you exhale. Such simple recommendations should be followed when pumping up the press at home.
Let's move on to practical exercises. Along the way, you can watch the video press at home.
Exercises for the abs
Let's start with the lower press. Lie on your back, arms along the body, legs bent. Exhale, lift the legs, without straightening them, linger in this position, inhale, slowly return to the original. Run 3 sets of 15 times. To pump the press at home, gradually increase the number of approaches when you stop feeling tired.
Now let's do the oblique muscles. Lie on your back, arms under your head, legs bent. Inhale, lift the legs, without straightening them, to a 90 degree angle, then lower the legs to the floor to the right, try to touch the floor with the knee, exhale, return to the starting position. Repeat the same by tilting the legs to the left. Run 3 sets of 15 times. To get a beautiful press at home, this exercise must be performed slowly and smoothly, without jerks.
Top press. Remain on the back, arms - along the body, legs bent.Inhale and raise arms and body, stretch upwards, without lifting the lower part of the spine from the floor. Exhale, return to the starting position. Run 3 sets of 15 times. Proper implementation of this exercise will allow you to get home dice press.
Finish a set of exercises on pumping the press at home tilts. They give a load to all the abdominal muscles and replace the massage after a workout.
P.S. Do not think to pump a press for a week - it is not possible! At best, it will take a couple of months!
How to do
Pay attention to the sequence of exercises. If you decide to pump up the abdominal press at home, do not forget to do the exercises in this sequence: we start with the lower abdominal, then the lateral muscles and end with the muscles of the upper abdominal.
Also very effective press roller simulator. At home, this is the most affordable inventory. Work with him for 10-15 minutes a day, and in two weeks the result will be noticeable. It is better to start with a small load, otherwise the next day you will not be able to perform a single approach.
The intensity of all exercises should be increased gradually.Do not hurry. Tune in that in a couple of days you will not see the result. In general, it is believed that how much time fat deposits accumulated, it will take as much time to get rid of them. Also do not forget that after achieving the desired result of the training, you need to continue, because kilograms will return even faster than before class.
Do not forget about proper nutrition, try to eat less sweet and flour, and fatty foods should be completely excluded from the diet. Combine home workouts with swimming in the pool, very effectively!