Many people in the gym want to have a beautiful embossed press. Unfortunately, not everyone achieves this goal. And the reason for this is simple - they do not have practical knowledge of pumping the press.
It is necessary
- - mat;
- - horizontal board;
- - sports uniforms.
Instructions
Step 1
Train hard. At first, do abdominal exercises no more than 2-3 times a week. Many people believe that they can train this part of the body by swinging a little relaxed on the board. Far from it. Each approach should be carried out with maximum voltage in the final phase. Do not weaken your abdominal muscles for a second. This will ensure the maximum effect of the training.
Step 2
Perform various torso lifts. There are three different types of them. In all cases, you will need a small rug or mat. Lay it on the floor, lie on your back, and place your feet on a horizontal surface. Cross your arms behind your head. Raise your torso until it touches your knees.
Step 3
Place your hands on your chest and return to a lying position on the mat. This time, do not bend your knees, they should be straight. Raise your torso slowly while inhaling and lower it as you exhale.
Step 4
Do the reverse twist. This is the third type of body lift you should include in your abs. Place your hands behind your head again, lie on the mat and bend your legs at the knees. Bring them as close to your chest as possible. This exercise will allow you to thoroughly work all the smallest abdominal muscles.
Step 5
Include oblique exercises in your program. Lie on your back, lift your legs up so that the soles are directed to the ceiling. Press your palms to the floor. Keep both legs together and lower them almost completely to the left side. Move both slowly to the middle of the movement and hold for a couple of seconds on the right side. Do this at least 10 times on each side.
Step 6
Make sure your muscles are well rested between workouts. Despite your best efforts, you should not overdo it and bring back pain, for example. This is a very common occurrence for all athletes. Avoid joint pain.
