Strong muscles of the press are not only the guarantee of a beautiful figure, but also a guarantee that the body, internal organs, pelvis and spine are in safe "arms" of a strong corset, thanks to which they occupy the correct position. So, the press consists of rectus muscles, oblique and transverse. If you want to get a raised stomach, then hoping only for training is wrong. It is necessary to carefully monitor the nutrition. It should be remembered: that the muscles of the press were always in good shape, they must be trained regularly, as the form is lost very quickly.
We offer more detailed attention to the study of individual muscles. The hero of today is the side press, the strengthening exercises of which will follow below.
A very good and uncomplicated example is diagonal twisting. To begin, 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 on the floor, palm down. At the same time, lift your right elbow and left knee, which are directed towards each other. Then return to the starting position and do exercises on the side press another fifteen times. As you finish with one side, start working on the other.
How to pump up a 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 legs a short distance from each other so that a ninety degree angle is formed. The back should be perfectly straight. Maximize the body to the left side, the right hand is behind the left side of the table, and the left is behind the head. Legs and buttocks are motionless. The exercise should be performed ten times in both directions, fixing at the end point for a few seconds.
There is a lot of literature suggesting how to pump up the side press. We continue the lesson, choosing the most effective and efficient of them. To do the following, you need an expander. The legs must be mounted on the expander shoulder-width apart, and the back should be straightened as much as possible. Take the ends of the equipment in your hands and transfer the body weight to the left leg slightly bent at the knee. The right is straight and rises up. Return to starting position and change legs. Thus, alternate your legs and do twelve repetitions.
How to inflate a side press using a fitball, due to which the load is increased? Sit on the ball, knees bent. Step forward gradually until the lower back lies on the fitball. Put your left hand on the back of your head, tighten your buttocks and raise your pelvis so that it does not sag. The stomach is pulled in. Lift the upper part of the body and turn the left shoulder in the opposite direction. Take the starting position and do the same twelve more times, then changing the side.
For the exercises to bring results, you need to know the rules on how to start a side press. First of all, you should pay attention to the execution technique. The press must always be tense. With muscle contraction, the abdomen must be pulled in. Secondly, respiration plays an important role. Exhale at the maximum point. Thirdly, there should be no haste in fitness. All exercises are performed deliberately and at a slow pace. Fourth, do not forget to rest between sets. Sixty seconds will be enough for this. Remember that exercises on the press are aimed at strengthening it, and not at getting rid of the fat layer. Its main enemies are proper nutrition and cardio exercises, 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 you already know how to pump up the side press.