A beautiful firm press is the goal of many athletes and ordinary people. Regular training does not always bring the expected results. To achieve this goal, you should follow the advice of specialists.
Training information
Before a person is going to start practicing, he must understand what results he wants to achieve. It depends on this which sets of exercises should be performed and how many times a week to pump the press. 3-4 workouts per week for 20 repetitions (3-4 sets) will allow you to acquire relief abdominal muscles with a large physique. It should be noted that these recommendations depend on the individual physical fitness. For beginners, the number of repetitions can be reduced to 10. The load should be gradually increased from workout to workout. In this case, excellent results can be achieved.
If the main goal of an athlete is to lose excess fat in the sides and abdomen, then it should be borne in mind that with the help of only a set of physical exercises, it will not work to achieve a good result. This problem needs to be approached on a larger scale. The diet should be completely revised. Fried, fatty and salty foods should be excluded from the menu. In addition to abdominal exercises, it is imperative to include exercises that stimulate a certain increase in body temperature in the set of exercises. Thus, the athlete will increase the secretion of sweat glands, which will lead to the release of extra pounds. The most common example of this type of exercise is running. It is good to practice in an open area.
Helpful hints
For those who are just starting to do abdominal exercises, 9 approaches per week will be enough, with a gradual increase to 18. There is another feature. When the press is not yet pumped, weak, it should be pumped no more than 20 times. After this amount, untrained muscles are simply turned off and only the torso flexors work.
After 2-3 months of regular training, when the press is already accustomed to physical activity and gets stronger, it is recommended to swing it to failure. This means that the number of repetitions should not be counted. It is worth choosing the optimal loads yourself. During a certain stress on the muscles, their more intensive strengthening and growth occurs.
When performing a set of exercises for the press, you should adhere to the correct technique. The most common mistake many beginners make is wrong breathing. When the athlete is holding his breath, the muscles are not able to contract completely, as the lungs, filled with oxygen, will not allow them to do this. Incorrect execution of the exercise as a result leads to poor pumping of the abdominal muscles. Correct technique is when the athlete exhales forcefully and sharply at the end of the movement.
