How to build a press using a few simple exercises

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2019-07-02 08:20:23

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Many people dream to have a beautiful press, but do not know how to do it. And for good reason. Because in order to get relief, simple uplifts of the case is not enough. So, how to build beautiful press? You will need a special set of exercises designed to work all muscle groups of the abdomen.

So... let's Start with the basics. All the abdominal muscles can be divided into three main groups: obliques, upper and lower. And to achieve impressive results, you must perform exercises that the maximum and most completely, will involve each group separately.

In order to pump up the press, do not have to go to the gym. All exercises it is possible to perform at home. The main thing is to make a selection of exercises and correctly calculate the necessary power load on the muscles.

A Small complex of exercises in order to build the press.

1. One of the most effective exercises, which not only helps to pump up the press, but to make a beautiful embossed cubes, is twisting. It involves not only the upper but also obliques. To perform Curling is possible in several positions: lying on the floor or sitting on the bench. Twisting on the bench to give the load on the upper part of the press. To pump him, using this exercise with due diligence for a month or two. Oblique twists, help to highlight the waistline and strengthen the press. They also perfectly supports the tone of the lumbar area and prevent spinal cord injuries.

Technique.

Lie on the floor, put your hands behind your head and bend your knees so that they form a straight angle, and the feet are firmly rested on the floor. Well pull your stomach and straining press, lift the torso twisting him to his knees. Hold your body at the highest point of the raise for a few seconds and return to original position. To accelerate the result, the exercise can be performed with weights (fit, like dumbbells and pancake from the rod).

In order to pump up the press the lower part of the belly, you can use a reverse twisting.

Technique.

Will be accommodated on the floor and place your hands along the body. Bend your knees and lift the lower housing until it is completely lifted from the floor. On the exhale, with a maximum opportunity to tighten your abs and pull your knees up to your chest, hold this position for a few seconds, then return to the starting position.

2. In order to pump up the press, you can use the slopes. They perfectly tighten obliques. To enhance the effect of the exercises you can use dumbbells.

3. Help to build a press and squats. They not only make good work all the abdominal muscles, and help to drive away the excess fat from the abdomen. And this is also important. After all, to pump up the press and the presence of excess fat. The paradox is that even the well-trained muscles in the presence of excess body fat will be poorly viewed, and all efforts will appear vain, after all the desired cubes will not be visible. So ignore the squats absolutely not worth it.

4. Well involve the abdominal muscles the exercise "Scissors".

Technique.

In the prone position, you must stretch the abdominal muscles and lift the straight legs 10-15 cm above the floor. After which the legs are alternately crossed. Perform 15-20 matings, slowly return to starting position and, after resting a few minutes, take another approach. Try to perform exercise so that the main stress falls on the press and not on his feet.

And one more thing, which many do not even suspect. Exercises for the formation is best done through the day, the secret is that you need to give them time to grow, and then your beautiful washboard abs, pump you so long wanted will not be forthcoming.


Article in other languages:

BE: https://tostpost.com/be/sport-f-tnes/34857-yak-napampavac-pres-vykarysto-vayuchy-nekal-k-prostyh-praktykavannya.html

DE: https://tostpost.com/de/sport-und-fitness/34525-wie-man-der-presse-indem-sie-ein-paar-einfache-bungen.html

ES: https://tostpost.com/es/deporte-y-fitness/34380-c-mo-construir-la-prensa-mediante-unos-sencillos-ejercicios.html

KK: https://tostpost.com/kk/sport-zh-ne-fitnes/35150-kak-nakachat-press-paydalana-otyryp-b-rneshe-arapayym-zhatty-ular.html

PL: https://tostpost.com/pl/sport-i-fitness/36215-jak-podkr-ci-prasy-za-pomoc-kilku-prostych-wicze.html

PT: https://tostpost.com/pt/esportes-e-fitness/36011-como-bombear-a-imprensa-usando-alguns-exerc-cios-simples.html

TR: https://tostpost.com/tr/spor-ve-fitness/31571-nas-l-bas-n-pompalamak-i-in-kullanarak-birka-basit-egzersiz.html

UK: https://tostpost.com/uk/sport-ta-f-tnes/35370-yak-nakachati-pres-vikoristovuyuchi-k-l-ka-prostih-vprav.html






Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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