How to pump up a press: useful tips for beginners

Why the question of how to pump up the press today does not stop worrying most people, despite the abundance of information on this issue? The thing is that modern techniques, individual exercises and entire physical culture complexes do not give 100% of the result, especially if they are not performed correctly.

Simple rules that increase the effectiveness of training

Few people know that during the exercise, you must follow certain rules. First, when inflating the press, you need to monitor your sighs and exhalations, do at a certain moment. Secondly, keep the back exactly for maximum load on the abdominal muscles. And thirdly, the exercises should be done slowly enough that each muscle has time to strain. This is the only way to work on the abdominal muscles. How to pump up the press, applying these rules: consider in action.

The most effective method

But first, perhaps, it is worth mentioning one more mistake of most beginners. Many people consider this exercise to be sufficient: lying on their backs, fixing their legs in a fixed position (for example, under the sofa), folding their hands in the lock on the nape, bending forward in the trunk. This is really a very effective exercise, especially if you do it slowly, thoroughly and regularly, exhaling precisely at the time of folding. But experts still recognize the most effective another method, performed on the bar. Mainly, it boils down to lifting the legs from the hanging position to an angle of 90 degrees.

Both exercises are quite difficult for those unprepared for serious physical exertion, but they are advised by specialists when they are approached with a question: how to pump the dice at home.

Simple exercises for unprepared

However, if you are not a professional and have just started working on body weight, it is better to prefer the exercises easier. Here are some examples of how to pump the press will be easiest, without initial preparation.

Before every serious technique, including inflating the press, experts advise to warm up. This will increase the body's readiness for physical exertion, to which he is not accustomed. We knead legs, hands, neck with simple rotational movements, sipping.

Now you can start the exercises. Simple completely reflect the above techniques. Only with less load. If, for example, we bend in the trunk, lying on the back, then the legs in a simple exercise can be bent in the knees. This will make the exercise easier . The exercise on the bar in a simplified version is also carried out lying on the floor, with the straight legs lifting 90 degrees, i.e. perpendicular to the floor.

How to pump up a press with these simple exercises? A slow rise ensures the tension of all the right muscles, and therefore their pumping. Important regularity of classes as well as breaks.

These simple exercises will help create a beautiful appearance, make the muscles elastic, and, therefore, you can always restore your form if necessary (pregnancy, childbirth, obesity).

How quickly and effectively to pump the press?

Of course, the best option is your own instructor, who knows the peculiarities of your physiology and adjusts the program of training for you. But the subscription to the gym, as well as expensive simulators are not available to everyone.

And the last tip for beginners

Do not try to immediately execute the maximum number of repetitions of various exercises. Concentrate on one effective exercise, or on a set of simple ones and perform them at a minimum (up to 7 repetitions for a start) to preserve your desire and health. Overstrain in this business will not lead to anything good. The maximum number of times to which you will gradually come - no more than 20!

If you are in the question of how to pump up the press, look for a way to lose weight, remember: in the fight against extra pounds, exercises to inflate the press will not help, especially if the reason lies in physiological disorders (in this case, you should see a doctor).