Pumping the press consists of two stages - building muscle mass and drying, that is, getting rid of excess fat mass. The press is worked out in three main directions - the lower press, the upper press and the lateral muscles of the press. Working out the press, in principle, is a long-term and painstaking process, while working out the lower section is distinguished by the fact that it is practically not involved in ordinary life.
Necessary
subscription to the gym
Instructions
Step 1
Lie on the floor with your arms extended along your body. Raise your legs thirty degrees from the floor and hold them in this position. Make swing movements with each leg for thirty seconds without lowering them. Repeat this exercise five times.
Step 2
Raise one leg while bending it at the knee until it stops. Lower it slowly and raise the second one. Use your hands to support balance. Do these exercises with forceful lower abdominal tension for five minutes. Repeat this exercise four times.
Step 3
Stand up to perform crunches and firmly grasp the handles, resting your back against the support. Raise both legs, bending them at the knees until the knees touch your chest. Do this exercise until the muscles completely fail. Repeat it eight to ten times.
Step 4
Stand up to perform crunches and grasp the handles firmly with your back resting on support. Swing your legs forward and upward, raising them to eye level. Do this exercise as slowly as possible. Complete eight full sets, reaching your limit with each set.
