Summer is exactly the time when you especially want to look fit and sporty. And naturally, many people have a question about how to quickly and correctly tidy up the abdominal muscles, because a beautiful flat stomach is the dream of many of us. In this situation, the best solution can be a competently selected set of exercises for the press. Just do not forget that training must necessarily affect both the muscles of the upper press and the lower press, because in this case all the muscles of the abdomen will work, and extra pounds will leave the waist much faster. About how to properly swing the lower press, and we will go further.
Our abs is a whole muscle group. And for each muscle of this group there must be a certain type of load, so different exercises for the press are necessary. This nuance is often overlooked and, wanting to get rid of fat deposits on the stomach, some diligently perform the traditional lifting of the body. And then they are surprised a lot, why the fat in the lower abdomen does not disappear anywhere, because a lot of time and effort has been spent on training.
Why is this happening? The reason for this is an elementary ignorance of the structure of the human body and the wrong selection of exercises. To achieve the formation of a thin waist, you should carefully study not only the upper press, but also the lower one, and also train the oblique muscles of the abdomen. If everything is clear with a set of exercises for the upper muscle group, then not everyone knows what to do with the rest of the muscles. So, how to download the lower press correctly?
If the upper press can be put in order in the classical way, lifting the case from a prone position, then the situation with the lower press is somewhat more complicated. The thing is that it is not easy for an untrained person to even complete the exercise approach for the lower press. And for a productive workout, at least 2-3 approaches should be performed on average 20 times. Such an intensity of training is associated with the fact that the muscles entering the lower press tend to strain much less frequently in ordinary life, and if they are not specially trained, they cannot be strengthened on their own.
Those who decide to thoroughly take care of themselves and want to know how to pump the lower press with maximum efficiency, experts advise not to do a lot of repetition, if before this such training has not been conducted.
If during the exercise, fatigue in the muscles is not felt, it is better to interrupt the classes, as for sure something is being done wrong.
It is also very important to listen to your feelings during class. The main tension should be focused in the lower abdomen, however, the lower back and legs should not be very stressed.
It is best to distribute your strength in such a way that you can immediately proceed to the next exercise.
The load should be increased gradually so that the muscles do not get used, and the training was more effective.
If until this moment training to strengthen the lower press was not carried out at all, then the exercises are better to choose not difficult. Here are some options for how to download the lower press at home:
1. You need to hang on the bar so that the legs do not reach the floor. Then slowly raise your legs, bending them at the knees. Knees should be pulled as close to the chest as possible. Now try to fix the body in this position for a few seconds and lower your legs. Performing this exercise, you need to try to keep your back straight. If you are a person with good training, the exercise can be performed without bending your legs and lifting them as high as possible.
2. To perform this exercise, you need to lie on your back and bend your legs to get a right angle, with your hands under your buttocks or stretch along the body. Now straighten your knees so that an angle of 45 degrees is formed. Bend your legs alternately and pull them to the chest as much as possible, while trying not to tear your lower back off the floor. Do not lower your legs to the floor until the end of the exercise.
How to pump the lower press efficiently, if during the exercise a strong load is not felt? In this case, the training can be complicated by squeezing a small ball between the knees.
Now you know how to pump the lower press at home without special simulators. More trained people can be advised to use a special weighted ball or leg weights.