Pumping up the press at home is not easy, as the muscles that form it are the most difficult to draw. At the same time, the press is one of the few muscle groups whose development is possible in almost any situation and does not require special devices.
Inflating the press at home should begin with adjusting your diet. In order to get a perfectly beautiful abs, you need to remove the excess layer of fat from the abdomen, only then the muscles will be clearly visible. In order to see all the abdominal muscles , it is necessary to reduce the level of subcutaneous fat by 7-9%, and the thickness of the folds of fat on the abdomen should not exceed one centimeter. Therefore, you can get the desired result if you eat right. Harassing yourself with exhausting workouts is not necessary.
Best exercises for pumping up the press
In fact, the abdominal muscles are not divided into upper and lower. This is one muscle with departments that perceive the load in isolation. When performing any abdominal exercise, the rectus abdominal muscle is fully engaged. All sorts of twists and turns make this muscle work. If you perform the usual twisting, the main load falls on the upper part of the press, and the middle part has a smaller part.
In order to pump the perfect press at home, it is necessary to perform reverse twisting and lifting the hips from a prone position. To pump muscle in the lower abdomen, you should twist only the lower part of your body, keeping the chest in a stationary state.
When performing these exercises, other muscles that help facilitate work should not be included. The movements should be slow and smooth, and the amplitude of the exercises should be small. Reverse twisting is an ideal exercise in order to pump up the press at home. To do this, you need to lie on the floor, bending your knees and slowly lifting your pelvis up as far as you can. It is important to control the immobility of the blades, they should not be torn off the floor. Then you need to slowly go down.
Warm up before training
Before proceeding directly to the exercises, it is necessary to stretch. You can go for a run in the fresh air or spin a hula hoop. Pumping up the press at home without preheating the muscles is not only ineffective, but also dangerous. This can result in pain and sprains after exercise.
If ordinary activities for the press are not interesting for you, that is, one wonderful exercise for the home is to do the cleaning intensively. Only you need to wash the floors not with a mop, but manually, leaning towards the rag without bending your knees. There is a more difficult exercise - you can scatter matches (two boxes) around the apartment and collect them: each match separately, also with straight legs. On the second box you will feel a strong tension of the press.
Abdominal Exercise Tips
The break between exercises for the press should last a maximum of two to three minutes. During this period, the muscles will have time to relax, but will not have time to cool. This will reduce the likelihood of injury during the next exercise. In order for the fat layer at the waist to decrease faster, you should engage in a thermal belt or thermal shorts.