We all, being on the beach in the warm season, want to look perfect. A beautiful toned body with an emphasized press attracts the opposite sex, and the person himself, being in this guise, feels much more confident. So how to effectively pump up the press and maintain muscle tone throughout the year?
The task, frankly, is not easy, but it is quite feasible. How? You can effectively
pump up the press only by regularly devoting time to training, without giving yourself indulgences. As for the time of day, when it is better to engage, it is a matter of individual characteristics of the body and employment. Someone likes exercise in the morning, someone in the evening. The general rule for both cases, which each fitness trainer will recommend, is as follows: you must try to refrain from eating within 1.5 - 2 hours after the workout. As for the frequency of training, the best option is three times a week. A measured pace, at which the load on
the abdominal muscles will alternate with days of rest, will help to smoothly build muscle and improve your shape.
So, you wondered how to pump up the press effectively, but don’t know where to start. And to start, like any other type of training, it is necessary to warm up the muscles. Naturally, an exercise bike or treadmill is best suited for this. However, in the absence of such at home, it is quite possible to do jumps. Cardio workouts at the same time burn fat, increase endurance and, of course, warm up all the ligaments and muscles.
Next, go directly to the exercises. We recommend three types of loads that can be used for the abdominal muscles. For their implementation, special devices and additional equipment are not needed.
The first exercise is performed while lying on your back, while your legs are bent at the knees, your hands are locked in the lock behind your head and directed in opposite directions. From this initial position, it is necessary to lift the upper body as smoothly as possible and stretch your chin to your knees, and then return to your original position again.
The second exercise is performed from a similar starting position, but with diagonal twisting. That is, the right elbow rushes to the left knee and vice versa. This is a great way to shape the
oblique muscles of the abdomen.From the same starting position, raise your legs at an angle of 90 ° to the body, and then gradually lower them to the floor. This is the third type of load.
Another way to effectively pump up the press is
exercises with a fitball, an elastic rubber ball with a diameter of up to one meter. Using fitball, various muscle groups of the whole body are worked out. Twisting exercise is performed while lying with your back on the ball and resting your feet on the floor. Hands, as before, are closed behind the head. Alternatively, you can twist the torso while lying on the floor and putting your bent legs on the fitball.
The key to success is not what kind of effective way to pump up the press you prefer (it’s better to still perform the exercises in a complex), but, as already mentioned, in the approach to training. Keep a clear control over the exercises, do not be lazy to write down everything in a notebook. For example, a table with graphs will be convenient, in which information will be recorded about the
muscles being trained, exercises for them and the number of approaches performed. So you can monitor the implementation of exercises and do not forget about the loads on a particular day.
Many people ask: "How many months can I pump up the press?" In fact, this is a rhetorical question, because you need to perform the exercises first of all for yourself in order to look dignified and be in good shape throughout the year.