If you have a desire to make your press irresistible and you are ready for it, then you must first determine the days and times when you will do it. It’s best to do this in the morning. Your mood will rise for the whole day and there will be an incentive to eat less during the day, so that the result of your training appears as soon as possible. By the way, you can eat after training only after two hours. To pump up the press at home, you need regular training, the most optimal option is to do the exercises one hour three times a week.
Exercising more often is not required, as the muscles do not have time to recover from exertion. If the load on the press during exercises is very strong, then it is enough to pump the press at home only twice a week. At the beginning of the workout, you need to warm up your muscles and body. An exercise bike will be a good tool, just 20 minutes of classes. If you do not have an exercise bike, you can run a few laps around the house. Then we begin a set of exercises.
Twisting on the floor.
With the help of ordinary twists, the upper part of the press is well worked out. This option exercises helps to be involved in all the muscles of the abdominal press and allows you to pump up the press at home. In this case, the lower back is subjected to minimal load. Lying on the floor face up on your back, bend your knees. Hands should be placed under the head, elbows apart. Begin to tear off the upper back and shoulders from the floor by the force of the press. Then slowly return from the top point to the starting position. The number of repetitions should be done as much as possible.
Raises the legs in the hang.
This exercise should be performed on a horizontal bar, which can be easily equipped at home. It makes it possible to pump up the press at home most effectively. When it is performed, the abdominal wall is fully developed, along its entire length. If it is done in two steps, then the oblique muscles of the abdomen will be involved . The order of execution is as follows: hanging motionless on the horizontal bar, bend the legs at the knees slightly and thus raise the bent legs as high as possible. When the forces run out, you need to bend your legs completely and lift them to your chest. If there is no strength from the very beginning to the first part of the exercise, then you need to immediately raise the legs bent at the knees. After lifting, lower your legs slowly so as not to sway. In addition, twisting can be performed at the top of the lift.
Lift legs lying.
This popular exercise makes it possible to pump up the lower press at home. But if it is done with the full range of movements, and not shortened, then it helps to develop abdominal muscles not only below, but along the entire length, including the upper part. It is very convenient to perform the exercise with a partner. Lying with your back on the floor, grab your hands on the ankles of the partner standing behind. When the legs rise to the very top, your partner with force pushes them forward. You must resist the fall of your feet and prevent them from touching the floor.
However, in order to pump up the press at home, it is not enough just to regularly perform a set of exercises for the press, it is necessary to maintain a healthy lifestyle and follow a proper diet. First, be sure to have breakfast. Having skipped breakfast, you will force your body to get the substances it needs for lunch. For breakfast, you should eat the largest amount of food, for lunch a little less, and for dinner the least. Try to reduce the amount of food for lunch and it should consist of healthy food. Eat more fiber and try to eat foods that contain less fat. During lunch, drink a large glass of water. And another important piece of advice: if your body is not in perfect shape, then it’s better to get rid of excess fat and then exercise your abs.