How quickly to pump the press to the dice at home? Effective exercises on the press

The closer the summer season, the more people want to know how quickly to pump the press to the dice. This applies to both men and women.

At this time, various"Internet experts", advertising their quick ways to pump up a press, thanks to which the belly will become embossed in less than a week. As a rule, in most cases, similar methods and training programs turn out to be common charlatanism aimed at stealing money from naive Web users.

How to pump the press at home?Is it possible to remove the fatty layer for the abdominal muscles? How can a girl pump up a press in a week? If you are now reading these lines, then we dare to assume that these questions interest you. In this case, we suggest that you familiarize yourself with our publication, which details this topic.

Mistake # 1

Before you start talking about how fastTo pump up a press for a man and a woman, we would like to dwell on one important topic. Unfortunately, among the many newcomers who have only recently embarked on the path of physical self-improvement, the myth is very popular that they will be able to get rid of the big abdomen and fat deposits in this area by exercises on the press.

If you are also among them, you mustyou grieve: the rapid pumping of the press does not help reduce body fat. No matter how hard you train your abdominal muscles, no matter how much effort you put in, the fat burning effect from this will be minimal (not the fact that it will ever happen). In order to clean the stomach and sides, you must first change the diet of your diet. After the fat layer becomes smaller, it will be possible to start constructing a beautiful and embossed press.

Training several times a day: benefit or harm?

Among beginners there are many people,convinced that for the rapid pumping of the press it is necessary to train it every day several times a day. In fact, this is another great misconception. Like all muscles of our body, the press does not grow during training, but during rest. By training him on such a system, you do not allow him to recover properly until the next session. That's why many people do not achieve results, even though they have a small amount of fat in the body.

Recommendations

To get the maximum effect from your workouts and quickly pump up the press, we suggest you read our tips.

1. Do not practice the press very often.If you want to pump the desired "cubes" in a short time, then one short training per day will be enough for this. In the event that you are fully engaged in the gym, then classes at the press can be reduced to 3-4 times a week. The fact is that when performing basic exercises (bench press, push-ups from the floor, push-ups on bars, etc.), the muscles of your abdomen will receive a good indirect load. Therefore, several exercises on the press at the end or at the beginning of strength training will be more than enough.
2. Concentrate on the muscles at runtimeexercises. Another critical error when pumping the press is the lack of focus on the target muscle during operation. Often it turns out that after an exercise on a press a person's back muscles or legs ache, but not the press itself. To avoid this situation, during work, it is necessary to focus your attention on the target muscles (this applies to absolutely all exercises, not just for the press).
3. Change the program.If you perform the same exercises for a long time (two months or more), then over time your body will get used to this load and stop responding to it. That's why it's important to change your training program from time to time to prevent the muscles from relaxing. Also, it is not recommended to do more than 30 repetitions in one approach, since work in this style develops endurance, and does not form a beautiful relief.
4. Do not forget to breathe.In order to quickly pump the press, you need to monitor your breathing. If you do not breathe during the exercises, then you will increase the pressure, which in the end will lead to a decrease in efficiency.

With the nuances of the training process, we sorted it out.Let's move on to the main topic of the article - how to properly and quickly pump up a press. To your attention we offer a series of exercises, thanks to which you can properly pump the muscles of your abdomen.

Elbow strap

Start our list of the most effective exercises forpress we would like with such a universal exercise as the bar. Doing the bar has many advantages for your health. Due to the fact that the load in this exercise is mostly static (if we consider its classical version, rather than varieties), it can be done for therapeutic purposes to strengthen the muscles of the back, bark and press.

Technique of execution:

1. Stand on all fours, and then rest on the floor with your elbows in such a way that they are exactly under your shoulders. The neck should be flat, and the stomach pulled.
2. Sprinkle on the floor with your toes and even in the back. Do not spread your legs too wide.
3. Hold on as long as you can.

Advice:

• If you are at first very difficult to perform the bar on elbows as described above, you can do it on your knees or with the hand on the bench.
• Do not under any circumstances cave in the waist and do not bulge the pelvis.
• Do not tilt your head too low and do not lift it. At runtime, the face must face the floor.
• If at some point you get tired of doingclassic version of the bar, you can vary this exercise with various variations. About what other kinds of this exercise exist, you can learn from the video below.

Twisting

When it comes to how to pump the press inAt home, most people remember exactly this exercise. As with the bar, you do not need any equipment to run it. The only thing that is required is an ordinary floor.

Technique of execution:

1. Lie down on the floor.Bend your knees and stretch your arms in front of your breasts (alternatively, you can cross them on your chest). It is not necessary to wind their heads, as this can create unnecessary stress for the lower back muscles. If you are comfortable only in this position, then keep your hands near your head, but do not touch it.
2. On exhalation, lift the upper part of the trunk and pull the shoulders to the bent knees, cutting the abdominal muscles. Try not to lift your back completely.
3. On inhalation, return to the starting position.

Advice:

• For a better cut, stay at the top for 1-2 seconds.
• When it becomes too easy for you to do this exercise, try to do it with additional weights (for example, with a dumbbell).
• Do not tilt your neck forward and do not press your chin against your chest.
• Do not drop the abruptly trunk.

Back torsion

Reverse twists are of that typeexercises that are accentuated to load the lower abdominal muscles. Despite the fact that its implementation may seem quite simple, it is not recommended to do it for beginners.

Technique of execution:

1. Lie down on a horizontal surface (best done on the floor), hands stretch along the trunk. The stomach must be retracted, the legs must be brought together.
2. Raise your legs up, bending them at your knees at 90 degrees and contracting the muscles of the press. To better feel the load, at the top point you can make a short pause in 1-2 seconds.
3. Lower your legs into the FE. If you are a more advanced athlete, then you can try not to put your feet on the floor.

Advice:

• Do not raise the pelvis too high.
• Do not lower your legs downwards by inertia and do not throw your knees to your chest. Do everything slowly and controlled.

A bike

A bicycle is another effective exercise onpress, which pumps the lower part of this muscle well. The main advantage of this exercise is that it is suitable for people with any level of physical fitness.

Technique of execution:

1. Take the starting position:Lie down on the floor (if possible, place a special rug on it, so as not to experience discomfort when performing), bend your knees and raise them so that they form an angle of 90 degrees.
2. Put your hands behind your head and start twisting your feet in the air as if you were riding a bicycle. With this movement, the left elbow should touch the right knee, and the right elbow should touch the left elbow.

Advice:

• During the whole exercise, the waist should be pressed to the floor.
• Choose for yourself the pace at which you can feel the tension in the press zone well.
• Try to reach the knee with your elbow and not with your shoulder, in order to better feel the contraction in the abdominal muscles.

Raising the legs lying on the back

This exercise is similar in many respects to reverse twisting, but with the only difference that it is performed not with bent but with straight legs.

Technique of execution:

1. Lay down on a horizontal surface, putHands along the body. If this situation makes it hard for you to do the exercise, then you can put your hands under your buttocks. Experienced athletes are advised to put their hands behind their heads and always hold on to some support for a better contraction of the muscles of the press.
2. The head and back should be fully pressed, and the legs slightly bent at the knee joint.
3. On inhalation, lift your legs up, as shown in the picture.
4. On exhalation, lower them to their original position.

Advice:

• Lower your legs smoothly, not sharply.
• If the performance is too hard for you, bend your knees.
• To increase the load, put weighting on your feet or tighten a dumbbell between them.

Twisting the body to raised feet

Very effective, but at the same time very difficult exercise for the press, which is unlikely to be able to perform newcomers.

Technique of execution:

1. Lie down on the floor, bring your feet up and put them in a vertical position.
2. Straighten your arms and lift them up.
3. While exhaling, rise in this position upward, trying to touch the fingers of your feet. For best work try to reach out to them with shoulders.
4. On the breath, sink down.

Advice:

• If you perform an exercise with straight legs, you are still hard, then you can slightly bend them in the lap.
• As in the case of other types of twists, try to make a small pause at the top point.

Lifting the legs in the vise

To perform this exercise you will need a horizontal bar.

Technique of execution:

1. Grasp the crossbar with a straight grip. If you have a weak grip, use special straps.
2. Straighten your legs and on exhalation lift them up, pausing for a couple of seconds.
3. Taking a breath, smoothly lower them into the PI.

Advice:

• For a better cut, lift your legs above your waist.
• If it's hard to do an exercise with straight legs, you can bend them slightly in the lap.

Training program

In the vastness of the network there are manytraining programs, with which you can pump the press quickly. Below you can see several techniques of this kind and choose the one that suits you the most.

Option number 1:

Option number 2:

Option number 3:

Now you know how to pump up the muscles of the press at home. We wish you success in your training!