How to pump up the press at home - recommendations of trainers and an effective complex!

It is quite possible to achieve an ideal plane or appetizing relief of the abdomen without visiting the gym. Exercises for the press at home are no less effective if done correctly. The secrets of a professional approach to home training are shared by trainers of fitness clubs Sergey Karev and Ekaterina Soboleva.

The right press technique

Use these guidelines to figure out how to pump up your press at home!

• Feel the muscles work. During the exercise, it is important to feel that it is the muscles of the press that are loaded. If you practiced yesterday, and today instead of abdominal muscles your neck hurts, then the wrong technique was chosen. And instead of torso work, you lowered and raised your head. The easiest advice on how to properly pump up the press at home is to push the chest up. It is then that you engage all the groups of abdominal muscles.
• Do not use twists alone. When a beginner asks a question how to quickly pump up a press at home, he is usually offered a lift of legs and torso in different ways. But the most effective exercises for the press are far from twisting! Gymnastics on fitball, when it is required to keep the body in balance and at the same time monitor the tension of the abdominal region, gives a 2 times greater effect than the usual torso lift. No less effective exercises for the press at home include complexes of static training. The most common is the bar, when the body presents an even line from the head to the heels. You can ensure the correct stance on the elbows and feet, slightly twisting the pelvis forward, controlling the direct position of the back.
• Increase the load gradually. The peculiarity of the abdominal muscles in their endurance and some laziness. For example, today you performed 10 twists, and they got the optimal load. And the next day they worked for half an hour, and the muscles of the press ... partially shifted the load to the adjacent muscles of the arms, legs, back. Therefore, you should not download the press for half an hour without a break. In addition, it is impossible to strengthen the stomach and leave weak back muscles. The more stressed muscles will begin to pull on the weak muscles, thereby causing disturbances in posture. Therefore, if you are figuring out how to pump the press at home, pick up an extra couple of exercises to strengthen your back.
• Give your muscles a break. For a full recovery, they need 48 hours (!) Of rest. Therefore, the optimal mode of employment is once every three days.
• Eliminate Dumbbells! This concerns the answer to the question of how to pump up the press for a girl at home. Bending to the sides with the load will entail an increase in the waist, and the negative effect will occur quickly: within 2 months.
• Use weight. If you want to see a “cube” on your stomach. Add dumbbells or a barbell to the weight of your own body, and get a strong, flat stomach with an expressive relief.

Home press complex

And now we offer a simple complex that includes exercises for the lower press at home, for the upper and oblique muscles.

• Bending the legs. Sitting on the edge of the sofa, rest your hands tightly on the seat. Bend your knees, pull to the chest. Straighten them parallel to the floor. Make sure that the case does not fall over.
• Raising legs. Lie on the floor with your hands on something heavy (sofa, battery). Raise your legs above the floor to a right angle. And gently lower back.
• Bicycle. Lift your legs above the floor and perform circular movements. Or pull your knees toward the opposite elbow joints. Straighten your legs fully during rotation.
• Raising the housing. Lie near the sofa, put your legs on it. Lift the body and stretch your hands to your knees. Make sure that it is the abdominal muscles that work, do not help the body with your head.
• Raising the pelvis. Lying on your back, perform swaying with your legs bent at the knees: pull them to your chest, while lifting the pelvis from the floor. Make sure that the muscles of the abs, and not the legs, participate in the uplifts.
• Twisting. Lying on your back, bend your knees to a right angle, squeeze them, put your hands behind your head. Lower your legs to the right, trying to reach the floor with your knee, lift them. Then lower to the left. Make sure that the lower back is inextricably lying on the floor.
• Slopes. To stretch the muscles of the press, gently tilt the body to the sides and back and forth.

Determine the number of exercises yourself. At a normal pace, the duration of the workout should be 15-20 minutes.

What is useful work on the press

• Such gymnastics can be used as a morning exercise to give the body vitality before a working day.
• You will get rid of the protruding abdomen and sides, give the body a toned look.
• You will reduce the diet: the tone of the abdominal muscles does not allow the stomach to stretch, which causes a natural decrease in appetite. To eat, you need less food.
• You do not need to spend time and money on the gym. But your body will be strong and healthy.

We think that now you know everything about how to pump up the press quickly at home. And you can make your body better!