A beautiful body is the goal of many men and women. Indeed, by modern standards, an outwardly attractive person must have a powerful torso and a taut belly. There are methods that allow for a fairly short time to bring the body into an appropriate form. We offer some tips to solve the question: "How to pump up the press for a week?".
Before doing physical exercises, do not forget to do a warm-up. This will prevent the appearance of sprains and muscle pain.
How to pump up the press for a week? Surprisingly, for such a short period of time, the probability of achieving positive results is quite high. But this is possible only with systematic work in a certain unified system. The regime of physical activity should include the following components:
- Warm up
- load on the horizontal bar
- abdominal exercises
You can do muscle strengthening work without leaving your home. How to pump up the press at home in a week? This will require discipline. The first thing you need to know is that between the exercises you should make small pauses for at least five minutes. During this period of time, the muscles will have time to relax, while they will not lose the necessary amount of blood, which will allow them to easily return to their normal state. The second - during the exercise and after it is strictly forbidden to eat any food. Drinking liquid is allowed only 2 hours after the end of the whole complex of loads. People involved in solving the issue of "how to pump up the press in a week", nutritionists advise to refrain from junk food. It is much more beneficial to eat foods rich in proteins and proteins.
How to pump up the press for a week? The most important condition is exercise.
- The following can be used as a warm-up: put your feet shoulder-width apart and lean forward. In this case, the housing should be parallel to the floor. Spread your arms to the sides and make the body circular movements in different directions.
- Lying on your back, set your legs in a horizontal position. When performing this exercise, it is extremely important not to tear the case off the floor. Place your hands behind your head and lift with both feet. Only 15-20 times.
- Lie on your back. Pull in your stomach and bend your left leg at the knee. Place your right foot on the thigh of your left foot. Set your knee aside, and put your left hand behind your head. Leave your right hand to lie along the torso. Stretch your right shoulder to your left knee. It is very important that the movement occurs diagonally. Raising the shoulder should be carried out on inhalation, and lowering on the exhale. The exercise is recommended to be performed 5 times, after which it is necessary to continue to do it, but in the other direction.
- Lie on your back. With your legs crossed over your feet, lay them on top of each other. Pull in your stomach, put your hands behind your head, and part your elbows. In this position, make torso raises and return to the starting position. It is recommended to perform the lifts on the exhale, and return to the starting position with a breath. Make sure that your breathing remains even, the lower back is pressed to the floor, and the stomach is gathered and tightened.
- Sitting on the floor, connect the legs bent at the knees together, while the feet should be on the floor. Pull in your stomach and stretch your arms in front of you. With an exhalation, lean back 60 degrees, and with an inhalation, return to your previous position. When performing the exercise, make sure that the neck is in line with the spine. Try not to lower your arms or stretch your chin.
If you really want to pump up the press in a week, be sure to follow the instructions above. It will be nice if you decide to combine homework with gym workouts. This will achieve a better result.