The press at home. Simple and effective exercises

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2019-07-27 17:20:17

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Inflate the press at home quite easy, as forming his muscles – the most difficult in drawing. At the same time press – this is one of the few muscle groups, the development of which is possible in almost any situation and requires no special tools.

Inflate the press at home should start with adjusting diet. In order to get the perfect beautiful abs, you need to remove the belly excess fat so that the muscles will be clearly visible. To see all the abdominal muscles, it is necessary to 7-9% to reduce the level of subcutaneous fat, thickness of fat folds on the abdomen should not exceed one centimeter. Therefore, to get the desired result, if you eat right. Exhaust yourself exhausting training is not necessary.

Press home

Best exercises for inflating the press

In fact, the abdominal muscles are not divided into upper and lower. It's one muscle with departments that perceive stress in isolation. When performing any abdominal exercises video abdominal muscle fully involved. All kinds of turning and twisting forcing this muscle to work. If you perform regular crunches, the main burden falls on the upper part of the press, and on average account for a smaller part.

In order to pump up the perfect abs at home, you must perform the reverse curl and lift the hips from a lying position. To build muscle in your lower abdominals, you should twist only the lower part of his body, keeping the chest motionless.

Pumping up the press at home

When performing these exercises other muscles that help to alleviate the work should not be included. The movement should be slow and smooth, and the amplitude of the exercises – small. Reverse twisting – is the perfect exercise in order to pump up the press at home. For its implementation need to lie on the floor, bending your knees and slowly lift up your pelvis as you can. It is important to control the immobility of the blades, they should not come off the floor. Then you need to go down slowly.

Warm up before exercise

Before you begin the exercises, you must warm up. You can run outside or to twist the hula Hoop. Inflate the press at home, not pre-warming the muscles, not only inefficient, but dangerous. This can result in aches and sprains after exercising.

perfect abs at homeIf regular classes for the press you're not interested, that is a great exercise for building - hard to do some cleaning. Only need to wash the floors not mopped, while hand, bending to the cloth without bending the knees. There is a more complex exercise can be scattered around the apartment matches (two box) and collect them: each match separately, also with straight legs. On the second box you will experience the high tension of the press.

Tips for exercise for abs

Break between workouts should last a maximum of two to three minutes. During this period the muscles will have time to relax, but do not have time to cool down. This will reduce the chance of injury when performing the following exercises. To body fat on the waist faster decreased, should be addressed in thermophase or termshort.


Article in other languages:

BE: https://tostpost.com/be/sport-f-tnes/35607-pres-hatn-h-umovah-prostyya-efekty-nyya-praktykavann.html

DE: https://tostpost.com/de/sport-und-fitness/35256-die-presse-in-der-heimat-einfache-und-effektive-bungen.html

ES: https://tostpost.com/es/deporte-y-fitness/35114-plancha-en-el-hogar-simples-y-efectivos-ejercicios.html

KK: https://tostpost.com/kk/sport-zh-ne-fitnes/35903-press-y-zha-dayynda-arapayym-zh-ne-ti-md-zhatty-ular.html

PL: https://tostpost.com/pl/sport-i-fitness/37050-prasa-w-warunkach-domowych-proste-i-skuteczne-wiczenia.html

PT: https://tostpost.com/pt/esportes-e-fitness/36847-prensa-de-estima-o-em-casa-simples-e-eficaz-de-exerc-cios.html

TR: https://tostpost.com/tr/spor-ve-fitness/32347-evde-bas-n-basit-ve-etkili-egzersizler.html

UK: https://tostpost.com/uk/sport-ta-f-tnes/36169-pres-v-domashn-h-umovah-prost-ta-efektivn-vpravi.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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