Why does the question of how to pump up the press, today, does not cease to worry most people, despite the abundance of information on this issue? The thing is that modern techniques, individual exercises and entire physical education systems do not give 100% of the result, especially if they are performed incorrectly.
Simple rules to increase class performance
Few people know that during the execution of exercises it is necessary to observe some rules. Firstly, when pumping up the press, you need to monitor sighs and exhalations, do at a certain point. Secondly, keep your back straight for maximum load on the abdominal muscles. And thirdly, exercises should be done slowly enough so that each muscle has time to strain. This is the only way to work on the abdominal muscles. How to pump up the press, applying these rules: consider in action.
Most effective method
But first, perhaps, it is worth mentioning another mistake of most beginners. Many consider this exercise to be sufficient: lying on your back, securing your legs in a fixed position (for example, under the sofa), folding your hands in the lock on the back of your head, bend forward in the body. This is really a very effective exercise, especially if you do it slowly, thoroughly and regularly, exhaling precisely during the bend. But experts still recognize the most effective other technique performed on the horizontal bar. Basically, it comes down to raising the legs from a hanging position at an angle of 90 degrees.
Both exercises are quite difficult for those unprepared for serious physical exertion, but it is they who are advised by experts when they are asked about how to pump up the press with cubes at home.
Simple exercises for the untrained
However, if you are far from a professional and just started working on body weight, it is better to prefer simpler exercises. We give examples of how to pump up the press will be the easiest, without initial preparation.
Before each serious technique, which includes pumping up the press, experts advise warming up. This will increase the body's readiness for physical activity, to which he is not accustomed. Kneading legs, arms, neck with simple rotational movements, sipping.
Now you can start the exercises. Simple fully reflect the above techniques. Only with less load. If, for example, we bend in the body, lying on our backs, then in a simple exercise our legs can be bent at the knees. This will facilitate the exercise. Exercise on the horizontal bar in a simplified form is also performed lying on the floor, with the rise of straight legs by 90 degrees, i.e., perpendicular to the floor.
How to pump up the press with these simple exercises? A slow rise provides tension to all the necessary muscles, and therefore their pumping. Important regularity of classes as well as breaks.
These simple exercises will help to create a beautiful appearance, make the muscles elastic, which means you can always restore your shape if necessary (pregnancy, childbirth, obesity).
How to quickly and efficiently pump up the press?
Of course, the best option is your own instructor who knows the characteristics of your physiology and adjusts the program of classes for you. But the gym membership, as well as expensive simulators, is not accessible to everyone.
And the last tip for beginners
Do not try to immediately perform the maximum number of repetitions of various exercises. Concentrate on one effective exercise, or on a complex of simple ones and perform them to a minimum (up to 7 repetitions to begin with) to maintain desire and health. Overstrain in this matter will not lead to anything good. The maximum number of times that you will gradually come to is no more than 20!
If you are wondering how to pump up the press, look for a way to lose weight, remember: exercises to pump up the press will not help in the fight against extra pounds, especially if the reason lies in physiological disorders (in this case, you should consult a doctor).