How to pump a side press

The strong muscles of the press are not only a pledge of a beautiful figure, but also a guarantee that the body, internal organs, pelvis and spine are in the secure "embraces" of a strong corset, thanks to which they occupy the right position. So, the press is straight muscles, oblique and transverse. If you want to get a relief abdomen, then only hope for training is wrong. It is necessary to carefully monitor and feed. It should be remembered: for the muscles of the press to be always in good shape, they need to be trained regularly, because the form is lost very quickly.

We offer a more detailed attention to the elaboration of individual muscles. The hero of today is a lateral press, the exercises for strengthening which will be followed below.

A very good and simple example are diagonal twists. To start performing, you need to lie on your back, bend your knees and press your feet to the floor. The right hand should be on the back of the head, and the left hand should be on the floor, palm down. At the same time, raise the right elbow and the left knee, which are directed towards each other. Then return to the starting position and do the exercises on the side press fifteen more times. As you finish with one side, start working on the other.

How to pump the side press in the office? Yes, even under working conditions, you can devote some time to your physical form. To do this, put a chair on the left side of the table. Sit on the edge, place your feet a short distance apart so that an angle of ninety degrees is formed. The back should be perfectly straight. Maximize the body to the left side, the right hand is wound on the left side of the table, and the left one is behind the head. Legs and buttocks are fixed. Perform the exercise should be ten times in both directions, fixing at the end point for a few seconds.

There is a lot of literature suggesting how to pump a side press. Continue the occupation, choosing the most effective and effective of them. To perform the next you need an expander. Legs should be installed on an expander on the width of the shoulders, and the back maximally straighten. The ends of the equipment pick up and transfer the weight of the body to the slightly bent knee in the left leg. The right one is straight and rises upwards. Go back to the starting position and change your legs. In this way, alternate your legs and perform twelve repetitions.

How to pump a side press using the fitball, which increases the load? Sit down on the ball, knees bent. Gradually step forward until the loins lie on the fitball. Put your left hand on the back of your head, stretch your buttocks and lift the pelvis so that it does not sag. The abdomen is retracted. Raise the upper part of the body and turn the left shoulder in the opposite direction. Take the starting position and do the same thing twelve times, then changing the side.

For exercises to produce results, you need to know the rules about how to start a side press. First of all, you should pay attention to the technique of implementation. The press should be always strained. When the muscles contract, the stomach must be retracted. Secondly, breathing plays an important role. At the maximum point, exhale. Thirdly, in fitness there should not be haste. All exercises are carried out deliberately and at a slow pace. Fourth, do not forget to rest between approaches. Sixty seconds will suffice for this. Remember that exercises on the press are aimed at strengthening it, and not on getting rid of the fat layer. Its main enemies are proper nutrition and cardio exercise, the existence of which is worth remembering and not ignoring them.

As you can see, all the rules are very simple. The main thing is the desire to start regular training, thanks to which not only the physical form, but also the emotional state will come back to normal. And how to pump a side press, you already know.