Probably most people would like to look attractive. The basis of well-being and a great figure is a taut press. However, not everyone has the opportunity to attend gyms. A modern person suffers from a chronic lack of time. Therefore, many are wondering how to download the press at home.
There is nothing complicated in developing a home training complex. You just need to choose a few good exercises that will involve all the muscles of the abdomen. Then you should carefully read the detailed instructions on how to properly download the press at home to do the exercises as efficiently as possible.
The main problem that everyone who deals on their own faces is motivation, or rather, its support. The first two to three weeks, many are very enthusiastic. However, over time, desire disappears, and the person abandons the exercises. Therefore, before you download the press at home, you need to decide on your goal and steadily go to the result.
Before classes, you should find out some information about the characteristics of the body of men and women. Whereas in the fair half of humanity, body fat is predominantly located under the skin, in men, internal, visceral fat predominates . Losing weight is easier for women, and their goals are different. Men are more difficult to lose volume in the waist area, and in order to get the desired cubes, which most of them strive for, you will have to adhere to a certain diet.
Press exercises at home can inherently be divided into several categories. Some of them use the bottom of the press, others on the top, and others affect the development of oblique muscles. All varieties of exercises should be included in classes to get the maximum effect. The duration of classes can be about 10 minutes a day. This is enough to develop muscle well. However, in order to remove excess fat, this is not enough. You still need to move a lot and reduce the number of calories in food. Before you download the press at home, you must immediately determine the training regime and allocate time for this.
Here is a small complex that will make the abdominal muscles strong and strong.
1. Pulling the legs to the chest. You have to sit on a bench or sofa. The back should be slightly tilted, hands rest on the surface. Raising bent legs, you need to pull them to the chest.
2. Lifts lying. Starting position - lying on the floor, legs on the couch. It is necessary to lift so that the shoulder blades are torn off the floor, and the muscles of the press are tensed.
3. The starting position is the same as in the previous exercise. It is necessary to break away from the floor and make twisting in one direction, straining the oblique muscle of the press. Then the exercise is repeated in the opposite direction.
This complex is enough to develop the press well. For each exercise you need to do 20-25 repetitions. Over time, the complex can include other exercises for a change, but they work on the same principle as described above. When wondering how to pump the press at home, many are afraid that this will require any equipment. In fact, you can use ordinary furniture as equipment: chairs, a sofa, a bed.
If you wish, you can install a horizontal bar in the apartment. This device will allow you to swing the press by lifting your legs in the hang. For those who want to exercise weights, you can use any materials at hand: books, water bottles and other items. There is no need to purchase pancakes from the bar for this. The main thing in this training is perseverance and perseverance, so it is important to maintain motivation for classes.