How to quickly pump up the press to cubes at home? Effective abs exercises

The closer the summer season, the more people want to learn how to quickly pump up the press to dice. This applies to both men and women.

At this time, various "Internet experts" are also activating, advertising their quick ways to pump up the press, thanks to which the stomach will become embossed in less than a week. As a rule, in most cases, such methods and training programs turn out to be ordinary quackery aimed at stealing money from naive web users.

How to pump up the press at home? Is it possible to remove fatty layer by exercises for abdominal muscles? How does a girl pump up the press in a week? If you are reading these lines now, we dare to assume that these questions interest you. In this case, we suggest you familiarize yourself with our publication, which details this topic.

Error No. 1

Before starting to talk about how to quickly pump up the press for a man and a woman, we would like to dwell on one important topic. Unfortunately, among many newcomers who have only recently embarked on the path of physical self-improvement, the myth that they can use their abdominal exercises to get rid of a large abdomen and fat deposits in this area is very popular.

If you are also one of them, then you are forced to grieve: fast pumping of the press does not contribute to a decrease in body fat. No matter how you exercise your abdominal muscles, no matter how much effort you put in, the fat-burning effect from this will be minimal (not the fact that it will be at all). In order to remove the stomach and sides, you must first change the diet of your diet. After the fat layer becomes smaller, it will be possible to proceed with the construction of a beautiful and embossed press.

Training several times a day: benefit or harm?

Among beginner athletes, there are many people who are convinced that in order to quickly pump up the press, it is necessary to train it every day several times a day. In fact, this is another big misconception. Like all the muscles of our body, the abs does not grow during training, but during rest. By training him in such a system, you do not let him recover properly until the next lesson. That is why many people never achieve the result, even though they have a small amount of fat in the body.

Recommendations

To get the maximum effect from training and quickly pump up the press, we suggest you familiarize yourself with our tips.

1. Do not train your abs very often. If you want to pump up the desired “cubes” in a short time, then one short workout per day will be enough. In the event that you are fully engaged in the gym, then press classes can be completely reduced to 3-4 times a week. The fact is that when performing basic exercises (bench press, push-ups, push-ups on the uneven bars, etc.), your abdominal muscles will receive a good indirect load. Therefore, a few press exercises at the end or at the beginning of a strength training will be more than enough.
2. Concentrate on the muscles while doing the exercises. Another critical mistake when pumping the press is the lack of emphasis on the target muscle during work. It often turns out that after an exercise on the abs, the back or leg muscles hurt, but not the abs. To avoid such a situation, during work it is necessary to focus on the target muscles (this applies to absolutely all exercises, not just for the press).
3. Change the program. If you perform the same exercises for a long time (two months or more), then over time your body will get used to such a load and stop responding to it. That is why it is important to change your training program from time to time in order to prevent the abdominal muscles from relaxing. It is also not recommended to do more than 30 repetitions in one approach, since work in this style develops endurance, and does not form a beautiful relief.
4. Do not forget to breathe. In order to quickly pump up the press, you need to monitor your breathing. If you do not breathe during the exercise, then you will increase pressure, which will ultimately lead to a decrease in efficiency.

We figured out the nuances of the training process. Let's move on to the main topic of the article - how to properly and quickly pump up the press. We bring to your attention a series of exercises, thanks to which you can properly pump your abdominal muscles.

Elbow strap

We would like to start our list of the most effective exercises for the press with such a universal exercise as the bar. Running the bar has many benefits for your health. Due to the fact that the load in this exercise is mostly static (this is if we consider its classical version, and not a variety), it can be done for therapeutic purposes to strengthen the muscles of the back, core and abs.

Technique of execution:

1. Stand on all fours and then rest your elbows on the floor so that they are exactly under your shoulders. The neck should be straight and the abdomen retracted.
2. Put your socks on the floor and line up in the back. Do not spread your legs too wide.
3. Hold on as long as you can.

Advice:

• If at first it is very difficult for you to carry the bar on your elbows as described above, you can do it on your knees or with your hands resting on the bench.
• Under no circumstances do not bend in the lumbar region and do not protrude the pelvis.
• Do not tilt your head too low or raise it. At run time, the face should look at the floor.
• If at some point you get tired of performing the classic version of the bar, you can diversify this exercise with various variations. You can find out what other types of this exercise are in the video below.

Twisting

When it comes to how to pump up the press at home, most recall this particular exercise. As with the bar, you will not need any equipment to complete it. The only thing required is a regular floor.

Technique of execution:

1. Lie on the floor. Bend your knees and extend your arms in front of the chest (as an option, you can cross them on the chest). Do not start them behind the head, as this can create unnecessary stress for the lower back muscles. If you are comfortable only in this position, then keep your hands near your head, but do not touch it.
2. As you exhale, lift your upper torso and pull your shoulders toward your bent knees, contracting your abdominal muscles. Try not to raise your back completely.
3. Take a breath back to starting position.

Advice:

• For best contraction, linger at the top point for 1-2 seconds.
• When it becomes too easy for you to perform this exercise, then try to do it with additional weights (for example, with a dumbbell).
• Do not bend your neck forward and do not press your chin to your chest.
• Do not lower your torso sharply.

Reverse twisting

Reverse twisting refers to the type of exercise that accentuates the lower abdominal muscles. Despite the fact that its implementation may seem quite simple, it is not recommended for beginners to do it.

Technique of execution:

1. Lie on a horizontal surface (best done on the floor), arms stretch out along the body. The abdomen must be pulled in, legs brought together.
2. Lift your legs up, bending them at your knees at 90 degrees and contracting your abs. In order to better feel the load, a short pause of 1-2 seconds can be made at the top point.
3. Lower your legs in the IP. If you are a more advanced athlete, you can try not to put your feet on the floor.

Advice:

• Do not raise your pelvis too high.
• Do not lower your legs inertia and do not throw your knees to your chest. Do everything slowly and under control.

Bike

A bicycle is another effective abs exercise that will pump the bottom of this muscle well. The main advantage of this exercise is that it is well suited to people with any level of physical fitness.

Technique of execution:

1. Accept the starting position: lie on the floor (if possible, lay a special mat on it so as not to feel discomfort when doing it), bend your knees and lift them so that they form an angle of 90 degrees.
2. Keep your hands behind your head and start twisting your feet in the air as if you were riding a bicycle. With this movement, the left elbow should touch the right knee, and the right elbow should touch the left.

Advice:

• Throughout the exercise, the lower back should be pressed to the floor.
• Choose for yourself the pace at which you can feel the tension in the press area well.
• Try not to reach your knee with your elbow, but with your shoulder in order to better feel the contraction in your abdominal muscles.

Leg Lift

This exercise is in many ways similar to reverse twisting, but with the only difference being that it is performed not with bent but with straight legs.

Technique of execution:

1. Lie on a horizontal surface, put your hands along the body. If in this situation it will be difficult for you to do the exercise, then you can put your hands under the buttocks. Experienced athletes are encouraged to raise their hands behind their heads and hold on to some support all the time for better muscle contraction.
2. The head and back should be fully pressed, and the legs should be slightly bent at the knee joint.
3. As you inhale, lift your legs up as shown in the picture.
4. As you exhale, lower them to their original position.

Advice:

• Lower your legs smoothly, not sharply.
• If the performance is too hard for you, bend your knees.
• To increase the load, put weight on your legs or hold a dumbbell between them.

Twisting the body to the raised legs

A very effective, but at the same time very difficult exercise for the press, which is unlikely to be possible for beginners to perform.

Technique of execution:

1. Lie on the floor, bring your legs together and lift them upright.
2. Straighten your arms and raise them up.
3. As you exhale, rise up in this position, trying to touch your feet with your fingers. For a better study, try to reach for them with your shoulders.
4. Take a breath down.

Advice:

• If you are doing hard exercise with straight legs, then you can bend them slightly in the knees.
• As in the case of other types of twisting, try to make a short pause at the top point.

Hanging legs

You will need a horizontal bar to complete this exercise.

Technique of execution:

1. Grasp the bar with your hands with a straight grip. If you have a weak grip, use special straps.
2. Straighten your legs and exhale, lift them up, pausing for a couple of seconds.
3. Taking a breath, gently lower them into the IP.

Advice:

• For better contraction, lift your legs above your waist.
• If it is difficult to do the exercise with straight legs, you can bend them a little in the knees.

Training program

In the vast network there are many training programs with which you can pump up the press quickly. Below you can familiarize yourself with several methods of this kind and choose the one that suits you the most.

Option number 1:

Option number 2:

Option number 3:

Now you know how to pump up the abdominal muscles at home. We wish you success in your training!