Women and men worry about their figure and try to keep fit. One of the criteria for the beauty of a figure is a pumped up press. How to properly pump the press at home?
Instructions
Step 1
First you need to decide on the time when it is possible to perform certain exercises. In this lesson, the main thing is their regularity. Therefore, it is better to pump the press two to three times a day for several approaches. It is this frequency that will allow you to get the first positive results within 3-4 weeks after the start of classes.
Step 2
The next very important issue is a permanent place for exercise in the home. To do this, you can select a separate corner and lay a mattress, quilted jacket or a special rug on the floor. If there is no simulator in the house for such training, then you will have to do all the exercises yourself or use the help of another person.
Step 3
The abdominal muscles recover very quickly. Therefore, with constant exercise, there is no danger of damaging them. When doing the exercises, you need to breathe correctly. This is due to the fact that while inhaling, the abdominal muscles tense, and while exhaling, they relax.
Step 4
The entire press can be roughly divided into three parts: upper, middle and lower. The key to successful workouts lies in the fact that you need to perform sequential exercises to pump each separate part of the press. The upper part can be inflated by performing a normal torso lift, touching the head with bent knees. This exercise is performed in school physical education lessons. It is for him that you need an assistant or some kind of leg holder. This exercise begins to be performed 10-12 times in one approach. Then this amount is gradually increased every three days by 4-5 times.
Step 5
To pump the middle part of the press, bends and turns are performed. It is these exercises that make the figure attractive.
Step 6
But the lower part of the press will become firm if you perform the so-called "bicycle" (a person lies on his back, raises his legs up and begins to pedal, making circular movements with his legs) or simply lift both legs synchronously up, lying on his back.
All these exercises must be alternated during training in order to achieve greater effect.
