Anyone who is able to spend time and physical strength can have a relief and beautiful press. Properly selected exercises will help you achieve the desired result. Each complex requires certain physical and time costs, and the result may not always turn out to be what you initially wanted. In order not to be mistaken in the chosen complex for the press, you should first dwell on the classic exercises.
Instructions
Step 1
If you want to build strong abdominal muscles, then you need to train them five times a week, gradually increasing the difficulty of the exercises, and increasing the number of their repetitions.
Step 2
Spread your legs slightly and relax. Tighten your abdominal muscles vigorously. Remain in this position for ten minutes, then rest. This exercise can be done by freely moving around the room.
Step 3
Stand facing the wall with your hand. Leave your right leg to the side and back, raise your left arm up, and bend back. Repeat the exercise, leaning against the wall with your left hand, pushing your left leg back and to the side, and raising your right hand. Repeat three times.
Step 4
Lie on your back, bend your legs at the knees, put your hands under your head, and slightly raise your torso. As you exhale, vigorously lift the body towards your legs, and as you inhale, return to the starting position. Repeat ten times.
Step 5
Lying on your back, slightly lift the body. As you exhale, tilt it towards the legs raised and bent at the knees. While inhaling, take the body back, while keeping your feet on the floor. Repeat this exercise seven times.
Step 6
Roll over onto your stomach, lean on your elbows, stretch your legs. Raise your right and left leg alternately. You can similarly do this exercise in a clockwise circular motion. Repeat this exercise five times.
Step 7
Take the starting position lying on your stomach, stretch your arms forward. Slowly lift the body along with your arms and legs until you feel tension in the abdomen. Repeat three times.
Step 8
Sit on a chair, squeeze your feet, the stool opposite you, lift it off the floor. Hold it on weight for ten minutes. At the same time, the abdominal muscles should be tense. Lower the stool gently. Repeat five times.
Step 9
To help those who want to pump up the press in a fairly short time, many programs have been developed with various sets of exercises, which are presented in the form of video materials.
Step 10
For best results, contact the fitness center with a qualified instructor who will help you choose a set of abdominal exercises according to your health and physique.
