An elastic and beautiful belly - many dream of this. But in order for him to become so, one must not be lazy and do special exercises regularly. In the article we will talk about how to pump up the press at home, if there is no time to visit the gym.
First of all, think about comfortable workout clothes. It is best if it will be something from knitwear, as it stretches and will not cause inconvenience when moving. Do exercises on the press before eating, and even better in the morning. The effect of the fact that you swing the press from morning to breakfast will be much more noticeable. If you postponed the exercises for the abdomen to another time, then proceed to them three to four hours after eating.
Have you thought about how to pump up the press at home correctly, in the absence of a coach? Be sure to warm up before starting exercise. It can be an easy run, in which, by the way, all muscle groups are superbly heated. If you are not a fan of running or the weather is uncomfortable (rain, blizzard, etc.), you can perform some simple warm-up exercises. They can be from the category of school (turns, inclinations, etc.). The main thing for you and me is to stretch and warm our muscles and prepare the joints for the load, so that later we don’t complain that they pulled something somewhere. So, before you begin to pump the press, you need to properly do the workout.
It is possible that you did not do morning exercises from school, or you never visited fitness centers, or maybe you just didn’t load your body with physical exercises for a long time. In this case, the question "How to pump up the press at home?" should be especially relevant for you. Start with the simplest movements so that your body does not experience overload. Intensive classes need to come gradually. So, download the press at home.
Exercise one . We lie down on the floor, bend the knees in the legs (you can put something under the feet to fix the position of the legs). We put our hands over our heads in a “lock”, while we extend our elbows to the side. We begin to lift the body up. With bent legs, we try to reach the knees with the chin. If the legs are straight and fixed, try not to lift them with these movements.
Many, thinking about how to quickly pump up the press at home, make one serious mistake. Wanting to speed up the process, they increase the number of movements in each exercise. But at the very beginning of training, ten repetitions of each exercise with three approaches is enough for you. Over time, the number of repetitions and approaches will gradually increase. Do not start to load your muscles too sharply, as they need to get used to the daily load. Only in this case you will not give up your classes halfway.
Exercise two . Change the position of the body during movement. The elbows remain, as in the previous exercise, divorced, and the legs are bent. Only during the lifting of the body we make turns, while trying to reach with the elbow to the opposite knee.
Exercise three on the lower abdomen. It is best to do it with the help of special devices, in a sufficient amount available in fitness rooms. But how to pump up the press at home, if there are no such devices and simulators? There is a way - lie on the floor and fix your feet under an armchair, sofa or something else. Legs should be straight and arms should be along the torso. Lift the body to an angle of 90 °. At first it is quite difficult to do, but do not back down, and soon you will succeed. In this exercise, three approaches are sufficient for the first training sessions, in each of which there are only 5-7 exercises.
Exercises the fourth and fifth , better known as “scissors” and “bicycle”. We do them lying on their back for one minute, two sets.
Exercise Six . Raise straight legs from a position on the back to an angle of 90 °. If your legs begin to “outweigh”, lean them on the floor. Quite a difficult exercise, but it's worth it, as it works well on the lower abdominal muscles.
Within three to five days, your body will let you know that the load for it has become feasible, and he is used to it. From this moment, you can slowly begin to increase the number of approaches and complicate the exercises.