How to download a belly slimming press? Effective exercises and recommendations

How to download the press? Summer is just around the corner, which means that soon you will see or hear this question more than once. If you are reading these lines now, we dare to assume that he is also very interested in you. In this case, welcome to our site! Especially for you, we have created a whole publication that discusses this topic in detail. In it, we not only answered the questions most interested in people, but also exposed some myths related to pumping up the abdominal muscles.

How to remove the stomach, shaking the press?

I would like to start our article with a question that is asked by almost every person who has embarked on a healthy lifestyle. How to pump the press to remove the stomach? Perhaps we will now disappoint many, but training the press does not contribute to reducing the fat in the abdomen. We do not know where the myth about the effectiveness of exercises for the muscles of the press in the fight against excess fat came from, but we are certain of one thing for sure: in order to remove a large belly, first of all, you need to change your nutrition system. You can do at least 100 exercises for the press every day, but if you continue to eat processed foods, rolls and sweets, then there can be no question of any result. Yes, your abdominal muscles will become much stronger, but you definitely won’t have any relief cubes.

To draw up the right diet that would suit your body, you need to contact a specialist in this field.

Well, we exposed the main myth about training abdominal muscles, now let's talk about how to pump the press. I would like to start with theory.

Anatomy and functions

To understand how to pump the press at home or in the gym, you first need to learn about the anatomy and functions of this muscle group.

The abdominal muscles are composed of several muscles that play an important role in the movement of our body. They are responsible for bending the trunk and spinal column, and are also antagonists of the muscles that extend the trunk and spine.

The flexors are the rectus abdominis muscles. If there is a contraction of the muscles of the cortex on both sides, then oblique muscles are also included in the work. In addition, the oblique muscles located on the sides of the abdominal cavity actively work with the rotation of the upper body. In addition, the rectus and oblique muscles of the abdomen play an important role in holding the abdominal girdle. If a person has strong and well-developed abdominal muscles, all of his internal organs will be in place.

Can I download the press every day?

Another question that many newbies are very interested in. Every person who wants to know how to swing the press should also know about the frequency of training of this muscle group.

Although we said that in fat burning, priority must be given to proper nutrition, do not forget about training the abdominal muscles. If you perform various exercises and at the same time eat healthy food, then after getting rid of fat on your stomach, the desired 6 cubes will appear. Due to the biological characteristics of our body, the abdominal muscles are quickly restored, and therefore, in order to make your torso taut, physical exercises for the press must be intense.

Every person who knows how to pump the abdominal press knows that it will be enough to perform 2-3 exercises to build a beautiful muscle corset. This primarily applies to those people who are fully engaged in a fitness center or at home using additional equipment. Do not download the press every day, do it 3-4 times a week after a full workout. Do not forget that the muscles of our abdomen are indirectly loaded when performing basic exercises (bench press, deadlift, squats with weights, push-ups from the floor, push-ups on the bars, etc.).

Contraindications

Despite the fact that most exercises for the press are very simple in their implementation, there are a number of contraindications in which it is better not to swing your abdominal muscles. Who is not recommended to do exercises for the abdominal muscles?

1. People who suffer from problems with the cardiovascular system, spine or internal organs.
2. Women during and after pregnancy (2-3 months from the date of birth). After a cesarean section, you should completely forget about training your abdomen for about six months. In both of these cases, before starting an active physical activity, it is necessary to consult a doctor.
3. Women with a curved cervix.
4. Women during critical days (although everything is individual here, so it is best to consult with a specialist before starting workouts).

In addition to all of the above, you can not do exercises on the press immediately after eating, since physical activity after eating can cause serious stomach problems.

How to pump abdominal muscles so that your back does not hurt?

Many men and women often experience discomfort in the back when doing abdominal exercises. There may be several reasons for this:

• Improper execution technique.
• Weak and undeveloped back muscles.
• Chronic disease of the spine.

What to do in such a situation?

• Analyze and change the technique of the exercise.
• Add exercises that promote the development of back muscles to the training program.
• Remove the discomforting exercise and replace it with another.
• Seek help from a specialist.

Recommendations

Now we would like to give you some tips thanks to which you will significantly increase your performance and be able to avoid injuries.

• Before doing the exercise, do a quality workout. This applies not only to training the press, but to all training in general.
• Breathe smoothly and evenly. When you make an effort, exhale, and when you return to the starting position, on the contrary, take a breath.
• Follow the technique. We already wrote about this, but we will repeat it again: the wrong technique, firstly, kills the performance, and secondly, leads to serious injuries.
• Do not chase the number of repetitions. It is better to do few repetitions, but to feel the tension in the muscles of the press as much as possible.
• Do not eat at least an hour before class.

Well, we’ve figured out the basics, now let's move on to practice. Now we will tell you how to download the press at home with a few simple exercises.

Classic twists on the floor

The foundation of all the basics. This exercise is considered a real classic, because even those who are not interested in how to download the press know about it.

Technique of execution:

1. Sit on the floor, bend your knees, feet rest against the floor. Get your hands behind your head, but do not hold their neck so as not to overload it and not to be injured.
2. As you exhale, lift your torso up, feeling a contraction in the abdomen.
3. When inhaling, go down (it is advisable not to completely lie down on the floor to make the exercise even more difficult).

We recommend that you familiarize yourself with the video below to understand the execution technique in more detail.

Hanging legs

From a horizontal position, we offer a smooth transition to vertical. Raising the legs in the hang is an excellent exercise, thanks to which you can pump the lower section of the press well (the part that, as a rule, is behind everyone). It is worth saying in advance that it is not designed for beginner athletes, but for experienced athletes. Despite the fact that its implementation seems very easy, on the whole, everything turns out to be far from it. To complete it, you will need a horizontal bar.

Technique of execution:

1. Grasp the bar with a direct grip at shoulder width (you can slightly wider). Straighten your legs, try not to touch the floor.
2. As you exhale, lift your legs up so that at the top they are just above the level of the belt.
3. After a short pause, lower your legs down for inhalation.

Strap

Every person who has at least minimal knowledge of how to download the press will definitely advise you to add an exercise called “Planck” to your training program. And this is not surprising: the bar is a truly universal exercise that involves not only the press, but also the muscles of the entire cortex. Unlike twisting and lifting legs in the hanging, the bar is a static exercise, that is, during its execution you are always in the same position.

Technique of execution:

1. Take a lying position, then lean on your forearms.
2. Stand in that position for as long as you can. Do not hold your breath, breathe evenly!

Recommendations:

• To make the exercise more difficult, do not spread your feet wide, but try to hold them together.
• Do not bend in the lower back.
• Do not lift the buttocks high.

If you are already familiar with the classic bar and find this exercise boring, then we suggest that you familiarize yourself with the video below. It shows the most interesting and effective varieties of this exercise. Caution! Not for beginners!

Your attention has been given a publication on the topic of how to download the press correctly and effectively. We hope that you have found a lot of useful information here. We wish you success in your training sessions!