How to swing the bottom press.

Summer - this is the time when you especially want to look fit and sporty. And naturally, many people have a question about how quickly and correctly to tidy the abdominal muscles, because a beautiful flat belly is the dream of many of us. In this situation, the best solution can be a well-chosen set of exercises for the press. Just do not forget that training must necessarily affect both the muscles of the upper press, and the lower press, because in this case all the abdominal muscles will work, and excess pounds will leave the waist much faster. About how to properly swing the bottom press, and will go further.

Our press is a whole group of muscles. And on each muscle of this group must have a certain kind of load, so the exercises on the press are needed different. This nuance is often overlooked and, wanting to get rid of the fat deposits on the stomach, some diligently perform the traditional body lifts. And then a lot of people wonder why the fat in the lower abdomen does not disappear anywhere, because a lot of time and effort has been spent on training.

Why is this happening? The blame for everything is the elementary ignorance of the structure of the human body and the incorrect selection of exercises. To achieve the formation of a thin waist, you should carefully work out not only the upper press, but also the lower one, and also train the oblique abdominal muscles. If the complex of exercises for the upper muscle group is clear, then how to deal with the rest of the muscles, not everyone knows. So, how to pump the bottom press correctly?

If the upper press can be put in order in a classical way, lifting the case from a lying position, then the situation with the lower press is somewhat more complicated. The thing is that an untrained person is not easy enough to perform even the approach of exercises for the lower press. And for an effective training should be performed at least 2-3 approaches on average 20 times. This intensity of training is due to the fact that the muscles entering the lower press are less likely to strain in normal life, and if they are not specifically trained, they can not strengthen themselves.

Those who decided to thoroughly engage in themselves and want to know how to pump the bottom press with maximum efficiency, experts advise not to do many repetitions, if previously such exercises were not conducted.

If muscle fatigue is not felt during exercise, it is better to interrupt the exercises, as surely something is being done incorrectly.

Listening to your feelings during class is also very important. The main stress should be focused in the lower part of the abdomen, however, the lower back and legs should not be strongly strained.

It is best to distribute your forces in such a way that you can immediately move on to the next exercise.

The load needs to be increased gradually so that the muscles are not used, and the training was more effective.

If, until this moment, there has been no training to strengthen the lower press at all, then it is better to select exercises that are not difficult. Here are a few options for how to pump the bottom press at home:

1. It is necessary to hang on the crossbar in such a way that the legs do not reach the floor. Then slowly raise your legs, bending them in your lap. Knees should be pulled as close as possible to the chest. Now try to fix the body in this position for a few seconds and lower your legs. Doing this exercise, you should try to keep your back straight. If you are a person with good preparation, the exercise can be performed without bending your legs and lifting them as high as possible.

2. To perform this exercise, you need to lie on your back and bend your legs to get a right angle, while placing your hands under the buttocks or pulling along the body. Now straighten your legs in the knees so that an angle of 45 degrees is formed. Alternately, bend your legs and pull them to the chest as much as possible, while trying not to tear your lower back from the floor. Do not lower your legs to the floor until the end of the exercise.

How to swing the bottom press effectively, if during the exercise a strong load is not felt? In this case, the training can be complicated by holding a small ball between the knees.

Now you know how to pump the bottom press at home without special simulators. More prepared people can be advised to use a special weighted ball or loads for the legs.