Press at home. Simple and effective exercises

It is not easy to pump the press at home, as the muscles that form it are the most difficult to draw. At the same time, the press is one of the few muscle groups, the development of which is possible in almost any situation and does not require special adaptations.

Pumping the press at home should begin with adjusting the diet. In order to get a perfectly beautiful press, you need to remove from the abdomen an extra layer of fat, only then the muscles will be clearly visible. In order to see all the muscles of the abdominal press, it is necessary to reduce the level of subcutaneous fat by 7-9%, and the thickness of the fat fold on the abdomen should not exceed one centimeter. Therefore, you can get the desired result if you eat right. It is not necessary to rehabilitate yourself with grueling training.

The best exercises for inflating the press

In fact, the muscles of the press are not divided into upper and lower. This is a single muscle with sections that are isolated from the load. When performing any exercise on the press, the direct abdominal muscle is fully engaged. All kinds of twists and twists cause this muscle to work. If you do the usual twisting, then the main load is on the upper part of the press, and on the average there is a smaller part.

In order to pump the ideal press at home, it is necessary to perform reverse twists and lift the hips from the prone position. To pump the muscle in the lower abdominal press, it is necessary to twist only the lower part of your body, keeping the thorax in a stationary state.

When performing these exercises, other muscles that help to facilitate work should not be included. Movements should be slow and smooth, and the amplitude of the exercise is small. Reverse twisting is the ideal exercise for pumping a press at home. To perform it, you need to lie on the floor, bending your knees and slowly lifting up the pelvis, as far as you can get. It is important to control the immobility of the blades, they should not come off the floor. Then you need to slowly sink down.

Warm up before training

Before you start directly to the exercises, you need to warm up. You can go for a walk in the fresh air or roll a hula-hoop. Pumping the press at home without preheating the muscles beforehand is not only inefficient, but also dangerous. This can result in pain and stretching after class.

If the usual classes for the press are uninteresting to you, then there is one wonderful exercise for the home - do your best to clean up. Only to wash floors it is necessary not a mop, and manually, bending down to a rag not bending legs in a lap. There is a more difficult exercise - you can scatter a match (two boxes) around the apartment and collect them: each match separately, also with straight legs. On the second box you will feel the strong tension of the press.

Tips for doing exercises for the press

The break between exercises for the press should last a maximum of two to three minutes. During this period, the muscles will have time to rest, but they will not have time to cool down. This will reduce the chance of injury during the next exercise. To the fat layer at the waist quickly decreased, you should practice in a thermopow or thermoshort.