Summer is a great time when most people can finally afford to leave a boring office and go on vacation to the gentle sea, the warm sun and new adventures. As a rule, many vacationers also expect to make a good impression on the opposite sex, for which a well-built and pumped up body is absolutely necessary. However, since a very small percentage of vacationers think about this in advance, the idea that the shapes of their bodies leave much to be desired comes already when the ticket is ordered, that is, about 4-5 weeks before the start of the holiday. In this article we will tell you how to pump up the press for a month.
First of all, we consider it our duty to warn readers that, like any other muscle, the press takes some time to change its shape and elasticity. Do not count on the fact that performing all the exercises from the video or the article “How to pump up the press in a month”, exactly thirty days later you will see the desired cubes. There are several explanations for why this will not happen: firstly, the press can be under a layer of fat, and even if you pump it up to the hardness of the armor, you will not see a noticeable result if a couple of centimeters of fat covers the muscle. You won’t be able to burn fat with the help of swinging the press, for this you need completely different exercises. Secondly, like any muscle, the press increases due to the so-called microtraumas - in fact, you tear the muscle a little, after which it grows and at the same time grows in size. Such overcompensation takes at least two to three months. However, this does not mean that all articles and videos on the topic “how to build a press in a month” are a hoax: after exercising for a month on the program, you will feel that your stomach has become much firmer, even if this is not noticeable visually. Just tighten your stomach and feel it - the result will be easily noticeable to the touch.
Since in order to pump up only the press, there is no need to go to the gym, we will immediately stipulate that in this article we consider the swing of the press at home. Therefore, we do not urge you to buy expensive simulators and special equipment. All you need is a rug, chair (stool), sofa and horizontal bar, which can be found in almost any yard.
There are three main exercises for the press. The first is the so-called “corner”: for its implementation, you need to hang on the horizontal bar, and then raise the straight legs so that your body forms a right angle. With a probability of 99%, you won’t be able to complete this exercise the first time, so for starters just pull your legs, bending them at the knees, and gradually trying to straighten your legs. As a rule, after a month of training, you can do this exercise with your legs fully extended. This exercise will help you train your abs.
We will pump the muscles of the upper press with the help of the well-known exercise “lifting the torso with hands behind the head”. Only we complicate it a bit. You will need to put a stool (preferably) or a chair so that you can calmly lean back. Feet should be under the sofa so that you do not fall. Keeping your hands behind your head, deviate as far back as possible, then return to your starting position. Using a stool will significantly increase the amplitude of movements, and hence the effectiveness of the training.
With the help of leg lifts we swing the lower press. Everything is simple here: we lay down on the mat, hold our hands along the torso, and begin to raise our legs. The greatest tension occurs when the angle of rise reaches thirty to forty degrees, so there is no point in making a “birch” - just feel at what point the voltage is maximum, and it is to this point that raise the lower limbs. As an additional load, try to linger at the point of maximum voltage for a few seconds.
An attentive reader must have noticed that we did not indicate the number of approaches and accomplishments for each of the above exercises. We did not do this specifically because for each level of maximum load at the beginning of training is individual. As the lower threshold, we can indicate twenty accomplishments of each of the exercises per day. At the same time, it is not necessary to do all twenty for one approach - you can stretch them at least for the whole day, so that the total is twenty times. As it becomes easier for you to do the exercises, we recommend increasing the load. The main indicator that you are on the right track should be a pleasant muscle pain a few hours after a workout.
We hope that the recommendations on how to pump up the press for a month have been useful to our readers. Successful training for you!