How to build up the muscles of the press, without wasting money on trips to expensive fitness clubs and instructing highly paid trainers? We will try to answer this question in our short article.
An ideal figure is a sore subject not only for women, but also for men. Beauty, health, mind and resourcefulness in our time can help to achieve excellent results in life, so everyone wants to avoid excess fat on the tummy or sagging buttocks, while not everyone knows, for example, how to pump up the lateral muscles of the press. If you decide to do it yourself, saving on a fitness trainer, then you should know a little about the terminology related to muscles and the necessary exercises.
In our article, we will analyze in detail the process of training the lateral muscles, which should be correctly called oblique muscles. They play a major role in the performance of many exercises, and also are part of the core muscles. Any exercise, first of all, begins with the training of the oblique muscles, and only then the muscles of other parts of the body (muscles of the arms, back and legs) are gradually included in the work. In addition, the lateral muscles ensure the safety of the lumbar during work with heavy weight, therefore, any athlete should know the answer to the question of how to pump the lateral muscles of the press.
Having decided to seriously engage in exercises, get a gymnastic mat, an expander and 2 gymnastic benches, thanks to which the training process will not differ much from classes in a fitness club, and it will cost you much cheaper.
When performing the first exercise, you must sit on the floor and stretch your legs in front of you. Hook the expander tape by the feet, and grab its arms in outstretched arms and hold it in front of you at chest level so that the expander is pulled tight. Keeping your legs and buttocks stationary, slowly turn left or right, while trying to strain the muscles of the body. Reaching maximum voltage during turns, try to fix the position for a few seconds, and then slowly return to its original state. 8-10 approaches in each direction will be quite enough.
The next few exercises will be the exact answer to the question of how to pump up the lateral muscles of the press, if you follow all the instructions. In this exercise, lie face down on the floor while keeping your arms extended along your torso. Here the legs come into play, which must be raised and bent at the knees so that the legs remain parallel to the floor. Keeping your knees tight, slowly, slowly, tilt both legs to the left, then to the right, without stopping.
In this exercise, two benches are used, arranged in such a way that one could lie down resting against the thigh, and the second one could rest with one's feet. Putting your hands behind your head, and turning your elbows to the sides, slowly tilt the body down, then, if possible without stopping, try to raise the entire body body as high as possible, fixing this pose for a few seconds. About 10 approaches on each side will be quite enough.
A similar exercise, showing how to pump the lateral muscles of the press, can be used without benches. Among athletes, it is called the “side bar”. Here it is also necessary to lie on your side, but already on the floor, leaving your legs together. Gradually straining the muscles of the back and abdomen, it is necessary to slowly tear the pelvis off the floor, lingering in this position for about 20 seconds.
If you still do not know how to pump up the lower abdominal muscles, then note that the usual lifting of the torso, keeping the legs bent and stationary, will help to achieve an excellent result. Doctors say that any permissible physical activity contributes to pumping up the press and sides.