How to effectively pump the press at home

All of us, being on the beach in the warm season, want to look perfect. A beautiful, tight body with an underlined press attracts the opposite sex, and the person himself, being in this guise, feels much more confident. So how effectively to pump up the press and maintain the muscles in tonus throughout the year?

The task, frankly speaking, is not easy, but it is quite feasible. How? You can effectively pump up a press , only regularly giving time to training, not giving yourself indulgences. As for the time of day, when it is better to deal with, it is a matter of individual characteristics of the body and employment. Someone feels physical exertion in the morning, someone - in the evening. The general rule for both cases, which every fitness trainer will recommend, is the following: you must try to refrain from eating for 1.5 to 2 hours after the end of the workout. As for the frequency of training, the best option is three times a week. A measured pace, at which the load on the abdominal muscles will alternate with rest days, will help smoothly build up muscle mass and improve its shape.

So, you have wondered how to effectively pump the press, but do not know where to start. And to begin, as well as any other kind of training, it is necessary with warming up of muscles. Naturally, the easiest way to do this exercise bike or a treadmill. However, in the absence of such at home, it is quite possible to get by with jumps. Cardiovascular simultaneously and burn fat, increase endurance and, of course, warm up all ligaments and muscles.

Next, go directly to the exercises. We recommend three types of loads that can be used for the muscles of the press. For their implementation, special tools and additional equipment are not needed.

The first exercise is performed lying on the back, the legs are bent at the same time, the hands are locked in the lock behind the head and directed in opposite directions. From this initial position, you need to lift the upper part of the trunk as smoothly as possible and stretch your chin to your knees, then return to the original position again.

The second exercise is performed from a similar starting position, but with diagonal twisting. That is, the right elbow rushes to the left knee and vice versa. This is a great way to shape the oblique abdominal muscles.

From the same starting position, raise your legs at an angle of 90 ° to the body, then gently lower them to the floor. This is the third type of load.

Another way how to effectively pump up a press exercise with a fitball, an elastic rubber ball with a diameter of up to one meter. With the help of fitball, different groups of muscles of the whole body are being studied. The torsion exercise is performed in the supine position with the back on the ball and resting with the feet on the floor. Hands, as before, are closed behind the head. Alternatively, you can twist the torso, lying on the floor and placing your half-bent legs on the fitball.

The key to success is not what an effective way to pump up a press you prefer (it is better to do exercises in the complex), but, as already mentioned, in the approach to training. Keep a clear control of the exercises, do not be lazy to write everything in a notebook. For example, it will be convenient to have a table with graphs, in which information about the muscles to be trained, exercises for them, and the number of approaches to be taken will be recorded. So you can monitor the performance of exercises and do not forget about the loads for a particular day.

Many people ask themselves: "How many months can I pump up the press?" In fact, this question is rhetorical, because it is necessary to perform exercises first of all for oneself, to look dignified and to be toned throughout the year.