Recently, many people have a question about their own health and appearance. The easiest way to take care of yourself is to pay attention to the figure and build muscle. There are plenty of ways to correct the figure. It can be physical activity in city squares, gyms and sports centers.
Quite a lot of exercises can be performed at home:
- morning gymnastics;
- pushups;
- hoop torsion;
- stretching exercises ;
- swing press.
To create embossed cubes on the stomach , you should correctly swing the press. The method of loading the abdominal muscles consists in pumping all the muscles of the abdominal region, namely the upper, oblique and lower abdominal muscles. But you should not focus only on a specific muscle group. The structure of man is such that zones are also indirectly involved in creating a beautiful relief of the abdomen. Therefore, in order to properly pump the press, you need to choose a comprehensive individual program for yourself. We will try to help you with this.
Before you start training, you should find out how to swing the press. Often there is a picture when with highly elastic muscles the fat layer on the abdomen is quite dense. The standard exercise for pumping the press, which consists in lifting the upper part of the body in a sitting position, is often performed incorrectly. In this case, the load on the abdominal muscles is only in the first movements. Further, the muscles of the lower back and back are included in the work. They will strain until the completion of the movements. In the end result, these actions lead to fatigue. To properly pump the press, it is first necessary to use only the abdominal muscles.
Before classes it is necessary to conduct a small warm-up gymnastics. The breathing under exertion is as follows: when inhaling, the exercise is performed, while exhaling, the muscles of the body relax.
How to download a press at home
- Lower press. Exercise is lifting your legs. From a horizontal position on the back, 90 degrees are raised and legs straight or bent at the knees are lowered. Along with this, the lower back should not rise in the air. To complicate the exercise in the future, simultaneous lifting of the head, shoulders and legs is allowed.
- Top press. The exercise is performed lying down and consists in lifting the shoulder of the body. Only the head and chest rise. In this case, the hands are on the back of the head, legs bent at the knees at an angle of 90 degrees either rest against the wall or are placed on the bed. During movements, the back and lower back should not be torn off the floor.
- Oblique muscles. Movements can be performed both lying and standing. Initial position - the legs are bent at the knees, the body lies on the back. Alternately, the knees drop to the right and left sides until they touch the floor. When performing standing movements, lateral tilts of the body are carried out. During tilt, the lateral muscle should stretch as much as possible.
After several classes, exercise on the load can be complicated by weighting. Here dumbbells, pancakes from the bar, overlays on the wrists and ankles are suitable.
How often to download the press
The load on the muscles of the abdominal region of the house can be performed daily for 12 to 15 minutes. One training session for all three groups of abdominal muscles should consist of three sets. In each set, 15-17 repetitions are performed. Exercises should begin with the upper muscles, switch to the lower ones and end with obliques.
Do not forget the fact that the visible muscle relief on the abdomen will manifest itself only with a small layer of subcutaneous fat, which is achieved with a balanced diet or proper nutrition.