Beautiful embossed torso gives beauty to its owner. A special place in this relief is occupied by the press, or rather, its developed muscles. The developed abdominal press creates good conditions for the proper functioning of internal organs, maintaining them in a normal position inside the abdominal cavity.
How much you can pump up the press largely depends on the characteristics of each organism.
Exercises for the development of the press can be done in addition to morning exercises, or done separately.
Each of the exercises should be performed several times, from 15 to 20. As the abdominal muscles are trained, you can repeat the approaches to the exercises several times.
How much you can pump up the press to acquire a beautiful torso depends on the complexity of the burden when performing exercises.
Is it possible to pump up the press at home - yes, you can.
An example of how you can pump up the press using exercise:
1. For the exercise you need a horizontal bar or gymnastic wall
Accepted position vis. The legs in the extended position should be raised to the level of the belt. Raised legs fix for about 3 seconds. Then the legs are slowly lowered to their original position.
After achieving confidence, you can increase the height of the legs up to the level of the crossbar.
2. For exercise, you need a light weight bar or a load in the form of a bar neck
The meaning of the exercise is to rotate the torso in different directions under a small load. The legs are shoulder width apart. Torso turns to the sides are made all the way, in different directions alternately. Inhalation takes place when turning to the sides. Upon transition to the initial position, exhalation is performed.
3. For the exercise you need a support that will allow you to catch your legs while sitting
You should sit on a stool or other support without a back. Feet should catch on a stable support in front. Hands are folded behind the head. When taking a breath, you should lean back, trying to bend as much as possible. When you return to its original position, exhale.
Gradually, the exercise can be complicated. The torso of the body can be combined with turns in different directions. The use of dumbbells complicates the exercise even more. But, do not immediately strive for the maximum severity of the exercise. The load should increase gradually.
How much you can pump up a press to acquire a beautiful torso depends on the quality of the exercises.
4. This exercise does not require additional devices
Lie on your back and straighten your legs. Hands rest on the floor in the hips. While exhaling, raise your legs evenly and move them in an arc towards the head, touching the floor with your socks. If stretching does not allow you to do the exercise completely, bring the leg lift to the level to which you can. On exhalation, the legs are returned to their original position.
As the abdominal muscles strengthen , the exercise can be complicated. To do this, do not lower your legs to their original position until the heels touch the floor.
5. This exercise does not require additional devices
Lie on your back and straighten your legs. Hands rest on the floor in the hips. Raise your legs to a small height, up to 20 cm. In this exercise you should bend and unbend your legs, moving them bent at the knees to the torso and straightening when moving to the starting position. Make sure that your feet do not touch the floor.
As the abdominal muscles strengthen, the exercise can be complicated. To do this, attach a load to the legs and perform an exercise with weights.
6. This exercise does not require additional devices
It should become, spreading slightly evenly legs. Hands should be folded behind the head. The essence of the exercise in the rotational movements of the torso with an inclination. You should rotate the body in different directions alternately and with an inclination. When inhaling, the body makes a rotation movement with a forward inclination. When exhaling, the body makes a rotation movement with a deflection back.
As the abdominal muscles strengthen, the exercise can be complicated. To do this, take dumbbells in your hands and perform an exercise with weights.
How much you can pump up the press to acquire a beautiful torso depends on many factors, including the regularity of the exercises.
Visible changes in the state of the press will come within a month from the start of his training.