Everyone at least once in his life thought that his figure needed adjustment. And the most criticized area, of course, is the abdomen, whose muscles threaten to sag ugly every time you relax, stop exercising and abuse the sweet. Nevertheless, sooner or later you begin to fight this trouble. And then you need information on how to download the press correctly so that your actions have the greatest effect.
Even many bodybuilders do not know how to do it right. They forget that the abdominal muscles are located not only directly, but also obliquely, transversely and are external and internal. A uniform and illiterate set of exercises can give the opposite effect and lead to an increase in the size of the waist. This article provides examples of how to properly swing the press in order to develop abdominal muscles in an organized manner.
Start by asking your doctor the question of how to pump the press correctly. He will be able to give you optimal advice and even indicate a set of exercises that will be most suitable for you. Repeat for yourself the anatomy of the structure of the human body and study the description of the abdominal muscles. Then you yourself will soon know what you need to put more effort into, what muscles to train. If you have gone through these stages, then you can choose for yourself from the exercises that are described below and decide for yourself how to pump the press correctly for you.
The most famous exercise among those who thought about how to pump the abdominal press correctly is lifting the torso. It is aimed at the rectus abdominis muscles. When performing it, it is important to fix the correct starting position, otherwise you risk tearing your lower back. The feet should be firmly and straight on the floor. The back should be raised gradually, starting from the upper part, then go to the middle rise and only then load the lower back, rounding the spine as much as possible, bending the shoulders towards the pelvis. In no case should sharp jerks of the body be made. Only smoothness is a guarantee that you will not harm yourself.
The next exercise is also from the series how to pump the abdominal press, and is also aimed at the rectus and lower muscles. This is a lift of the legs from the starting position. First, the legs in the knees bent state are brought to the level of the pelvis, then the pelvis itself is lifted directly. At the same time, you need to hold on to something stable with your hands, for example, a bench located behind your head. Swing movements are prohibited, you need to raise your legs smoothly to prevent injury to the lower back. To diversify these movements recommend raising the legs in the hang, which is performed on the crossbar.
Effective for those who are considering the question of how to properly pump up the press, are the so-called twists. To do this, you need to sit on the floor, clasp your hands behind your head, and put your legs in position, as if you were sitting in a regular chair. And you begin to “curl up”, bringing your shoulders closer to the pelvis, while exhaling, touching your head with your knees. Hold in this position for a moment and return to the starting position. This exercise trains obliques and intercostal muscles. Exercise, despite the simplicity of the description, is quite complicated. You can diversify it with lateral twists. It takes time to assimilate, but then the result is then obvious.
And we conclude the discussion of how to properly pump up the press, with exercises to bend the body and the so-called “Roman chair”. The first exercise is carried out, holding on to the handrails, and consists in tilting the body forward until the forehead touches the floor. And the second - is the deviation of the body back from the position of "sitting on a bench with his arms crossed on his chest." Both that, and another exercise well influences direct, intercostal and gear muscles.
With regular classes and a properly designed set of exercises, you can achieve a beautiful figure in a very short time.