The complexity for which the press program is designed, the number and frequency of approaches depends on your final goal. The relief cubes of the press of a professional athlete require tremendous work, while you can tone the muscles and significantly improve the shape in a fairly short period of time.
Physiology, Abdominal Muscles
Whatever the program for the press, it should include exercises for all muscle groups of the abdomen. There are several groups:
- The muscles of the side walls.
- The muscles of the anterior wall.
- The muscles of the back wall.
As you can see, this is a large system consisting of powerful muscles that you can’t overwork. On the contrary, being in shape, they become an excellent defense for internal organs, prevent their lowering, support the spine and reduce the load on it, form a correct posture. In general, they act as a natural corset.
Features of working with each muscle group
We are all familiar with the concepts of “upper” and “lower” press. In fact, this is a single rectus muscle. Each part of it is able to contract separately, which is why it is pumped through various exercises. This muscle is located from the sternum to the pelvic bones, and the appearance of relief and cubes depends on the work on it.
The rectus muscle is responsible for lateral flexion of the body. Therefore, the main exercises are twisting in the lumbar. Raising the upper or lower body, you pump different parts of the muscle.
A narrow waist and the absence of fat growths on the sides is the ultimate dream of all women, which means that the program for the press should include exercises on the external oblique muscle. She is responsible for rotating the body to the sides, carrying heavy loads and maintaining the body in an upright position. Side to side inclinations, especially with dumbbells, work very well here.
The transverse muscle girdles and compresses the waist. Located deeper than others, it is she who performs the function of a corset, reducing the volume of the waist as it is worked out. Its supporting function is also increasing, which means that lower back pain will make itself felt less often. This strong muscle is located vertically and is worked out during all exercises for the press.
Exercises
A program for the press should include comprehensive training for all muscle groups, but do not forget about healthy eating.
Even very intense loads will not give the desired effect of a slim waist and flat stomach, if you do not limit the consumption of sweets, fatty and fried foods.
The program for swinging the press includes only four basic exercises:
- Lie down on your back, hands in the lock on the neck, legs bent at the knees. As you inhale, slowly tear the body off the floor, while exhaling, lower yourself. It is very important not to tear your lower back off the floor. If you want the upper abdomen to look amazing, do the exercise at least 50 times.
- Now attention to the problematic sides. To work out the oblique muscles, perform the same exercise, but now reach with your elbow to the opposite knee. Perform thirty times.
- While still lying on your back, straighten your lower limbs and place your hands along the body. Raise your legs to the highest possible height as you inhale, and as you exhale, slowly return them to their places. This exercise helps to remove a sagging tummy. Perform at least 12 times.
- A comprehensive exercise that helps strengthen all muscle groups in the abs. Lying on your back, take your hands behind your head and bend your knees. Raise your legs and upper body at the same time. Slowly pull your head to your feet. Run 25 times.
Execution Features
The program for pumping the press is designed for continuous operation. But in a month the results will be visible.
Pay attention to the need to perform each exercise in three approaches. The first exercise is 50 * 3 with interruptions of several seconds, the second - 30 * 3, the third - 12 * 3, the last - 25 * 3. As you can see, the execution will take more than 10 minutes, but the results are worth it.
Another point: you do not need to run the program daily. Muscles will not be able to recover, which means that the load will be redistributed among others. The ideal option is classes every other day.
Pay particular attention to the thoroughness of each exercise. The movements should be smooth, without jerking, observe the rhythm of breathing.
Who are these exercises for?
This press program for girls is as relevant as it is for men. It may be difficult for a beginner to do it right away, then start with a lower load.
Do each exercise as many times as you can, reinforce the result with two more similar approaches. Then, with each new workout, add 5 times. Fast enough, you can complete it all.
If your goal is embossed muscles and beautiful cubes on your stomach, then this load will not be enough.
conclusions
A beautiful press is not a distant dream, but an accessible reality, but you need to break away from the couch and start working. The results are not long in coming. Within a month, your silhouette will change dramatically.