How to pump up a press using a few simple exercises

Many people dream of having a beautiful press, but do not know how to make it. And for good reason. After all, in order to acquire a relief, simple lifting the hull is not enough. So, how to pump up a beautiful press? You will need a special set of exercises designed to work out all groups of abdominal muscles.

So ... Let's start with the basics. All abdominal muscles can be divided into three main separate groups: oblique, upper and lower. And in order to achieve an impressive result, it is necessary to perform exercises, which, to the maximum and the fullest, involve each group separately.

In order to pump the press, it is not necessary to go to the gym. All exercises can be performed at home. The main thing is to correctly compile a set of exercises and correctly calculate the necessary power load on the muscles.

A small set of exercises to pump the press.

1. One of the most effective exercises, which helps not only to pump up the press, but also to make beautiful relief cubes, is twisting. It involves not only the upper, but oblique abdominal muscles. Twisting can be done in several positions: lying on the floor or sitting on a bench. Twisting on the bench gives a load on the upper part of the press. Pumping it using this exercise, with due diligence, can be done in a month or two. Skew twists help to clearly outline the waist line and tighten the press well. In addition, they perfectly support the tone of the lumbar region and prevent injuries to the spine.

Technique of execution.

Lie down on the floor, put your hands behind your head and bend your knees so that they form a right angle, and your feet firmly rest on the floor. Well, pull in your stomach and, straining the press, lift the torso twisting it to your knees. Hold the body at the highest elevation point for a few seconds and return to its original position. To speed up the result, the exercise can be performed with weighting agents (fit, like dumbbells, and pancake from the bar).

In order to pump the lower abdomen press , reverse twisting can be used .

Technique of execution.

Comfortably sit on the floor and put your hands along the body. Bend your knees and raise the bottom of the case until it completely detaches from the floor. On exhalation, with maximum possibility of straining the press and pull your knees towards your chest, stay in this position for a few seconds, then return to the initial position.

2. In order to pump the press, you can use the slopes. They perfectly tighten the oblique abdominal muscles. To increase the effect of exercise, you can use dumbbells.

3. Help pump up the squeeze and squats. They not only make all abdominal muscles work well, but also help to drive excess fat from the abdomen. And this is also important. After all, you can pump up the press and in the presence of excess fat. The whole paradox is that even well-trained muscles in the presence of excess fatty deposits will be poorly viewed, and all efforts will seem in vain, because the desired cubes will be invisible. Therefore, you should not neglect squats.

4. Well exercises the abdominal muscles exercise "Scissors".

Technique of execution.

In prone position, you need to strain the abdominal muscles, and raise your straightened legs 10-15 cm above the floor. Then the legs are alternately crossed. After completing 15-20 crosses, slowly return to the starting position and, after resting for a few minutes, make another approach. Try to perform the exercise in such a way that the main stress is on the press, and not on the legs.

And one more nuance about which many do not even suspect. Exercises for shaping are best performed in a day, the whole secret is that you need to give them time to grow, and then your beautiful embossed press, which you have longed to pump up, will not keep you waiting.