Before a person wants to start practicing, he must determine exclusively for himself what purpose he does it, as well as what results and heights he wants to achieve. Since it depends on how many times a week to download the press, as well as what sets of exercises to perform for him.
For example, if the main goal of a person is to acquire embossed abdominal muscles, and at the same time he does not have a very large physique, then for a start he needs to do three workouts per week for 20 repetitions (2-4 approaches), depending on preparation. If the athlete's main goal is to lose body fat in the abdomen and sides, how many times a week do you need to
pump the press? The answer is quite simple: with the help of some exercises on the abs, fat from the abdomen will not go away, so you need to combine the swing of the abs with exercises that stimulate a slight increase in body temperature, in connection with which the person increases the release of sweat, and with it extra pounds go away. The simplest example of such exercises is running, preferably in an open area. It is worth noting: in order to achieve good results, it is necessary to start downloading the press from 9 approaches per week, with a subsequent increase to 18. And how many times do you need to download the press? There is one feature: when it is still weak, you need to pump it no more than 20 times, because after this number of repetitions the untrained press is already “turned off”, and the body flexors work more.
After several months of
training the press, when he is already getting stronger and getting used to the stress, how many times a week do you need to download the press? Then, according to many experienced trainers, you need to swing it to failure, that is, not counting the number of repetitions. During this stress, which the muscles receive, their most intensive growth and strengthening occurs.
When doing exercises on the press, it is important to adhere to the correct technique. The most common mistake on the part of beginners is improper breathing. And everyone asks such a popular question: “How many times a week do I need to download the press?”, While doing the exercises incorrectly. If they are performed incorrectly, that is, when the athlete holds his breath, the muscles cannot completely contract, since the lungs, which are filled with oxygen, do not allow them to do this. As a result, improper execution leads to poor pumping of the abdominal muscles. The correct execution technique is one in which a person at the end of the movement exhales sharply and strongly, as the professionals say, “exhale through effort”. Additional muscle contraction occurs, which is a big plus when pumping the press.
According to some professionals, how many times a week you need to pump the press depends on the physiology of the athlete. If a person is hardy, but muscles are poorly manifested, then he needs to do a little more repetitions with a lot of approaches. But in the event that a person has muscles, but they are poorly manifested under the fat layer, you need to combine abdominal exercises, for example, with aerobics. And everything will be fine, the main thing is the desire to make yourself better!