The embossed press is the cherished desire of a large number of men and even some ladies. To achieve the desired result, it will take a lot of knowledge and effort. It should be noted that the press is a passive muscle group. That is why all the unspent calories accumulate in the abdomen. Useful recommendations and a set of exercises will help you achieve a relief press.
It is necessary
- - dumbbells;
- - barbell bar;
- - Smith's bench.
Instructions
Step 1
To make the press embossed, you need to choose an integrated approach. Regular physical activity and proper nutrition will help achieve the desired result. Eat enough calories throughout the day that they are completely consumed. Please note: if you have belly fat, you should reduce the number of calories consumed.
Step 2
Try to gradually switch to eating only healthy foods. Eliminate fat from your diet completely. Your daily menu should consist of fruits, vegetables, dairy products, lean meats and fish, and cereals. Include essential minerals and vitamins in your diet. They are found in large quantities in nuts.
Step 3
To quickly achieve a relief press, perform a special set of exercises 2-3 times a week. Regular physical activity will allow you to achieve the desired result in a short time.
Step 4
To perform this exercise, stand up straight with your hands behind your head. Perform side bends. Try to tilt your body as low as possible. Repeat the exercise for 2-3 minutes. Such movements are directed to the lateral muscles of the press. To increase the load in your hands, take dumbbells.
Step 5
The next exercise is turning the body to the sides with the bar on the shoulders. It perfectly develops the oblique abdominal muscles. Stand up straight. Place your legs slightly wider than your shoulders. Hands on the barbell neck, which rests on the shoulders. Rotate your body to the sides, fixing at the end points. Repeat the exercise for 2-3 minutes.
Step 6
Perfectly pumps the muscles of the lower press - raising the legs on the wall bars. Take the starting position: hang on the wall bars. Gradually raise your straight legs at a 90 degree angle. If this exercise is difficult to perform, bend your knees, this will reduce the main load on the abs. Repeat the leg raises on the Swedish wall for 2-3 minutes. After a short break, repeat the exercise again.
Step 7
To effectively pump your upper press muscles, do body lifts on a Smith bench. Lie on a bench upside down. Place your hands behind your head. Perform body lifts so that the lift angle is 90 degrees. Please note: when performing the exercise, the elbows should be directed to the sides, and the chin should look up. Try not to arch your back on the climbs. Repeat the exercise 15-20 times for 2-3 sets.
