Many dream to have a beautiful press, but do not know how to make it. And for good reason. Indeed, in order to acquire a relief, simple raising of 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 the muscle groups of the abdomen.
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 that, to the maximum and most fully, involve each group individually.
In order to pump up the press, it is not necessary to visit the gym. All exercises can be performed at home. The main thing is to correctly compile a selection of exercises and correctly calculate the necessary power load on the muscles.
A small set of exercises to pump up the press.
1. One of the most effective exercises, which helps not only to pump up the press, but also to make beautiful embossed cubes, is twisting. It involves not only the upper, but also the oblique muscles of the abdomen. You can twist in several positions: lying on the floor or sitting on a bench. Twisting on the bench puts a strain on the top of the press. You can pump it up using this exercise with due diligence in a month or two. Oblique twists help to clearly distinguish the waist line and strengthen the abs well. In addition, they perfectly support the lumbar region in tone and prevent spinal injuries.
Technique of execution.
Lie on the floor, put your hands behind your head and bend your knees so that they form a right angle, and the feet rest firmly on the floor. Pull the stomach well and, straining the press, lift the torso twisting it to the knees. Hold the body at the highest point of lifting for a few seconds and return to its original position. To accelerate the result, the exercise can be performed with weights (both dumbbells and a pancake from the bar are suitable).
In order to pump up the press of the lower abdomen, you can use reverse twisting.
Technique of execution.
Comfortably sit on the floor and put your hands along the body. Bend your knees and lift the lower part of the body until it is completely off the floor. On the exhale, with the maximum opportunity, tighten the press and pull the knees to the chest, hold in this position for a few seconds, and then return to the starting position.
2. In order to pump up the press, you can use the slopes. They perfectly tighten the oblique muscles of the abdomen. To enhance the effect of exercise, dumbbells can be used.
3. Help pump up the press and squats. They not only make all the abdominal muscles work well, but also help drive excess fat from the abdomen. And this is also important. After all, you can pump up the press 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 visible, 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 the supine position, it is necessary to tighten the abdominal muscles, and raise straightened legs 10-15 cm above the floor. After which the legs alternately cross. After completing 15-20 crosses, slowly return to the starting position and, having rested for several minutes, take another approach. Try to perform the exercise so that the main stress falls on the abs, and not on the legs.
And one more nuance, which many do not even suspect. The exercises for the formation are best done in a day, the whole secret is that you need to give them time to grow, and then your beautiful relief press, which you have wanted to pump for so long, will not keep you waiting.