How to pump home press: recommendations for beginners

Good developed abdominal muscles attract the attention of many people. But at the same time not everyone can afford to attend the gym in order to acquire and maintain a good physical shape. In this article, we'll talk about how to pump home presses without the use of special expensive simulators.

Structure of abdominal muscles

The press forms the muscular frame of the human torso and helps maintain the body in an upright position. At the same time, the well-developed abdominal musculature will not allow to worry about the fact that fat deposits can form on it . This is another additional stimulating factor that attracts many people.

The abdominal muscles (press) are divided into upper, lower and lateral. For each group there are different types of exercises, so for their full development only one movement will be insufficient. At the same time, exercises for the press at home for men are practically the same as for exercises that can be performed by women.

Exercises for the abs

For the development of the upper press there is a sufficient number of exercises. They can be done lying down, reclining upside down, reclining upside down and even clawing at the horizontal bar. And the development of muscles occurs both under static and dynamic load.

If you want to pump a house press without a coach, then you need to know that the dynamic load involves twisting the upper part of the torso from the lying position to the half-sitting position. To perform this exercise, you need to lie down on the mat. If till now you did not go in for sports, then you can keep your arms outstretched towards your legs. But if your muscles are already slightly prepared, they need to be connected at the back of the head.

During the exercise, a slight bending of the legs is allowed. In this case, the movement should not be brought to a sitting position, and at the same time it is not necessary to completely lower your back on the carpet. That is, the exercise is carried out continuously, without any relaxation.

At first, you can perform as many repetitions as you can do without feeling very uncomfortable. The next day, the pain in the muscles will tell you how much you are straining and doing the exercise correctly. However, remember that the best way to get rid of this discomfort will be another exercise.

It is possible to pump the house press with static electricity. To do this, lie down on the carpet, hook your feet behind the sofa or bed and raise your body about 30 degrees above the floor. Hold as long as you can, then sink. Do not forget to breathe and count the seconds - so you will be able to determine in the future how effective your training is.

This exercise allows you to simultaneously train and lower the press - for this, along with the body, lift and squeezed together straight legs. In this case, the load will be distributed proportionally to the press, and you will "kill two birds with one stone" in one exercise.

You can still train the lower press with your usual feet. Such home exercises for the press train not only the muscles of the abdomen, but also the muscles of the hips. Set the bar in front of you roughly at the level of the abdomen, and simply alternately pass the legs through it first to one side, then to the other. Over time, the bar can be increased. Then, apart from the development of the muscles of the abdomen and legs, you will increase the dynamic stretching and after a while you will even be able to sit on the twine.

There are several ways for pumping the lateral muscles of the abdomen. The most effective of them is considered an option, in which you lie on the carpet sideways, fix your feet under the same sofa or bed and lift the body up. In this case, its position should be changed so that the lateral muscles are pumped evenly from both sides.

As you can see, there is nothing difficult to pump up a house press. For this you need only your desire and some free time. But in a few months your stomach will become flat and will grow beautiful cubes of the press.