How to pump up the press at home – the recommendations of coaches and effective set!
To achieve ideal plane or appetizing belly bump is possible without a visit to the gym. Exercises for the press at home no less effective if done properly.
Proper technique work on the press
Use these guidelines to understand how to pump up the press at home!
Feel the muscles work. During exercise it is important to feel that it is loaded abdominal muscles. If you are involved in yesterday, and today, instead of the abdominal muscles have a sore neck, then it chose the wrong technique. And instead of working the torso you raise and lower the head. The simplest advice how to pump up the press at home – push up the chest. That’s when you engage all groups of abdominal muscles.
Do not use just one twist. When novice, asked how quickly pump up the press at home, he usually offer lifting legs and torso in different ways. But the most effective exercises for the press – not twist! Gymnastics on fitball, when you want to keep the body in balance and at the same time to monitor the voltage of the abdominal region gives 2 times more effective than regular lifting the torso. No less effective exercises for the press at home include complexes static training. The most common – strap, when the body is a straight line from head to heels. Ensure proper footing possible on elbows and feet, just twist the pelvis forward, controlling the position of the back straight.
Flat stomach of the girl in red shortahPovyshayte load gradually. The peculiarity of the abdominal muscles in their endurance and a sloth. For example, today you have completed 10 twists, and they got the optimal load. And the next day worked for half an hour, and abdominal muscles … partly shifted the burden to the adjacent muscles of arms, legs, back. Therefore, download the press half an hour without a break is not worth it. In addition, it is impossible to strengthen the stomach and leave a weak back muscles. More overworked muscles will start to drag the poor, thereby causing incorrect posture. So if you figure out how to download the press at home, pick up a couple of extra exercises to strengthen the back.
Let your muscles rest. For a full recovery they need 48 hours (!) Holiday. Therefore, the best mode of training is one every three days.
Avoid dumbbells! This applies to the answer to the question of how to build a press girlfriend at home. Side bends with a cargo entail an increase in the waist, with a negative effect occurs quickly: within 2 months.
Use the weight. If you want to see the “cubes” on the abdomen. Add dumbbell or barbell to the weight of your own body, and get strong, flat stomach with expressive relief.
Home complex for the press
And now we offer a simple complex, which includes exercises for the lower press at home, for the upper and oblique muscles.
Bending legs. Sitting on the edge of the sofa, place your hands firmly in the seat. Bend your knees, pull to the chest. Straighten them parallel to the floor. Make sure that the housing is not to overwhelm ago.
Raising the legs. Lie on the floor, his hands grasp something heavy (sofa, battery). Lift the legs off the floor to a right angle. And gently lowered back.
A bike. Lift the legs off the floor and follow their circular movements. Or tighten the knees to the opposite elbow joint. Fully straighten the leg during rotation.
Raising the body. Lie down beside the couch, put on his feet. Lift the body and drag your hands to your knees. Keep working your abs is not helps the body to the head.
She raises the pelvis to pump pressPodnyatie pelvis. Lying on his back, rocking perform knees bent legs: tighten them to the chest, while lifting your pelvis off the floor. Keep in raised participated abdominal muscles, not the legs.
Twisting. Lying on your back, bend your knees to a right angle, squeeze them, put his hands behind his head. Lower the leg to the right, trying to get the knee to the floor, pick them up. Then lower the left. Make sure that the waist is inseparable lying on the floor.
The slopes. To stretch the abdominal muscles gently tilt the body to the side and back and forth.
The number of exercises define yourself. In a normal pace duration of training should be 15-20 minutes.
How useful work on the press
Such exercises can be used as morning exercises, to give vigor to the body of a working day.
You get rid of the bulging belly and sides, the body will attach smart appearance.
You reduce the diet: muscle tone of the press does not stretch the stomach, which causes a decrease in natural appetite. Feels full to need less food.
You do not need to spend time and money at the gym. But your body will be strong and healthy.
We think now that you know all about how to pump up the press quickly at home. And you can make your body better!