Make the abdomen flat and achieve a beautiful relief, you can even without going to the gym. To do this, find out how to properly and effectively pump the press at home. It should be said that this is not a simple task, since fat from this area is extremely difficult. To work out the muscles of the press, it is possible to perform various exercises, for example, twisting, lifting the legs, raising the pelvis, "bicycle", etc. You can swing the press not only in a horizontal position, but also, for example, holding a horizontal bar and lifting your legs to your stomach.
How to properly press the press?
If you look at the exercises for working out the press, they are all simple and accessible, but if you do not know and do not take into account some of the nuances, but the result from training will not be. You can not miss such an important point - it is forbidden to start training if there are any health problems.
How to properly press the press for men and women:
- To start training is on an empty stomach, so that there is no discomfort, and the result was achieved more quickly.
- Be sure to do a warm-up to warm up the muscles, as this will prepare the body for the load, which will give an opportunity to get a good result.
- The muscles of the press are restored most quickly, so a day you can rock them several times. Time for training is selected independently, depending on your mood.
- Perform exercises is only on a hard surface, so the sofa for twists is not suitable. It is best to lay a mat on the floor and start training.
- Do everything at a slow pace, which will feel all the muscles. Avoid sudden movements and jerks, as this can lead to injury. At the same time, it is worth saying that it is important to keep a certain pace in doing the exercises.
- Another important point - how to breathe properly when you rock the press, so when you lift the body, that is, at maximum load, it is worth exhaling, and when relaxing - inhale.
- If during the training a burning sensation in the press area is felt, this indicates that everything is being done correctly and the result will certainly be achieved.
- Finding out how to properly press the press on a sloping bench or horizontal plane, it is important to say that it is necessary to keep the loin pressed to the floor, lifting and lowering the body of the vertebra behind the vertebrae. This will allow you to concentrate the load on the right muscles and minimize the risk of injury.
- Now about the load, which should grow gradually. You need to start with a minimum number of repetitions, no more than 15-20. It is best to perform exercises in 3 approaches, between which there should be small breaks.
- The abdominal muscles are divided into straight and oblique, so to get good results, you need to pick up exercises for each muscle group. It is important to follow the training routine, and start with the lower press (raising the legs), then go over to the oblique muscles (twisting in the opposite direction) and
end with the upper press (lifting the hull). - When performing exercises from the prone position, you should not hold your hands behind your head in the lock, because, thus, the load on the neck increases. It is best to place them near the ears. Lift the chin and point the chin to the ceiling.
It is important to know not only how to properly pump the lower and upper press, but also consider the need for proper nutrition , since the result is 70% dependent on what the person eats. One should not forget about maintaining the water balance in the body, drinking at least 1.5 liters per day. Drink water should be and during training, so put a bottle of water next to you.