Good developed abdominal muscles attract the attention of many people. But at the same time, not everyone can afford to visit the gym in order to acquire and maintain good physical shape. In this article we will talk about how to pump up the press at home without the use of special expensive simulators.
The structure of the abdominal muscles
The press forms the muscular frame of the human torso and helps to maintain the body in an upright position. At the same time, well-developed abdominal muscles will allow you not to worry about the fact that fat deposits may form on it . This is another additional stimulating factor that attracts many people.
The abdominal muscles (press) are divided into upper, lower and lateral. Each group has its own types of exercises, therefore, for their full development, only one movement will be clearly not enough. At the same time, exercises for the press at home for men are practically no different from the same exercises that can be performed by women.
Exercises for the abs
For the development of the upper press there is a sufficient number of exercises. They can be done lying, reclining upside down, reclining upside down and even clinging to the horizontal bar with your feet. Moreover, the development of muscles occurs both under static and dynamic loading.
If you want to pump up the press at home without a trainer, then you need to know that the dynamic load involves twisting the upper part of the torso from a lying position to a half-sitting position. To complete this exercise, you must lie on the mat. If until now you haven’t been involved in sports, then you can keep your arms extended towards your legs. But if your muscles are already a little prepared, they need to be linked at the back of the head.
During the exercise, slight bending of the legs is allowed. In this case, the movement should not be brought to a sitting position, and at the same time it is not necessary to completely lower your back on the carpet. That is, the exercise is performed constantly, without any relaxation.
At first, you can perform as many repetitions as you can do without feeling very uncomfortable. The next day, muscle pain will tell you how much you tensed and whether you performed the exercise correctly. At the same time, remember that the best way to get rid of this discomfort is to do one more exercise.
You can pump up the press at home with the help of static voltage. To do this, lie on the carpet, hook your feet on a sofa or bed and raise your body about 30 degrees above the floor. Hold as much time as you can, then lower yourself. At the same time, do not forget to breathe and count the seconds - so you can determine in the future how effective your training is.
This exercise allows you to simultaneously train the lower abs - for this, along with the body, lift and squeezed straight legs together. In this case, the load will be distributed proportionally to the press, and you will kill two birds with one stone in one exercise.
You can also train the lower press with ordinary swings. Such home press exercises train not only the abdominal muscles, but also the thigh muscles. Put the bar in front of you at about the level of the abdomen, and just alternately throw the legs through it, first in one direction, then in the other. Over time, the bar can be raised. Then, in addition to developing the muscles of the abdomen and legs, you will increase the dynamic stretch and after a while you can even sit on the twine.
There are several ways to pump the lateral abdominal muscles. The most effective of them is the option in which you lie sideways on the carpet, fasten your legs under the same sofa or bed and lift your body up. At the same time, its position must be changed so that the lateral muscles are pumped evenly on both sides.
As you can see, there is nothing complicated in pumping up the press at home. All you need is your desire and some free time. But in a few months your stomach will become flat and will grow with beautiful abs cubes.