How to pump the press at home

An elastic and beautiful belly - many people dream about it. But to make it so, you should not be lazy and do special exercises regularly. In the article, we will talk about how to pump the press at home, if there is no time to visit the gym.

First of all, think about comfortable clothes for training. It is best if it is anything from knitwear, as it stretches and will not cause inconvenience when moving. Do exercises on the press necessarily before meals, and even better in the morning. The effect of the fact that you shake the press from morning to breakfast, will be much more noticeable. If you have postponed abdominal exercises for another time, then proceed to them three to four hours after eating.

Have you thought about how to pump the press at home correctly, in the absence of a coach? Be sure to warm up before starting the exercises. This can be an easy run, in which, by the way, all the muscle groups are warmed up wonderfully. If you are not a jogger or in the street uncomfortable weather (rain, blizzard, etc.), you can perform several simple warm-up exercises. They can be from the category of school (turns, slopes, etc.). The main thing for us with you is to stretch and warm up our muscles and prepare joints for loading so as not to complain later that something was pulled somewhere. So, before you start swinging the press, you need to do the warm-up properly.

It is possible that you did not do morning exercises from the school bench or never attended fitness centers, and maybe just did not load your body with physical exercises for a long time. In this case, the question "How to pump the press at home?" For you should be especially relevant. Start with the simplest movements, so that your body does not experience an overload. Intensive studies need to come gradually. So, we pump the press at home.

Exercise one . Lie down on the floor, bend your knees (you can put something under the feet to fix the position of the legs). Hand over the head in the "lock", while the elbows are bred to the side. Begin to lift the body up. With bent legs, we try to reach our knees with our chins. If the legs are straight and fixed, try not to lift them with these movements.

Many people, wondering how to pump up a house press quickly , make one serious mistake. Wanting to speed up the process, they increase the number of movements in each exercise. But at the very beginning of training you will have enough and ten repetitions of each exercise with three approaches. Over time, the number of repetitions and approaches will gradually increase. Do not start to overload your muscles too much, because they need to get used to the daily load. Only in this case you do not quit your studies halfway.

Exercise two . Let's change the position of the body while moving. Elbows remain, as in the previous exercise, diluted, and legs bent. Only during the lifting of the body we make turns, while trying to get it with the elbow to the opposite knee.

Exercise the third on the lower abdomen. It is best to do it with the help of special devices, in sufficient quantities available in the fitness rooms. But how to pump the press at home, if there are no such devices and simulators? There is a way - lie on the floor and fasten your feet under the armchair, sofa or something else. The legs should be straight, and the arms should lie along the trunk. Raise the body to an angle of 90 °. At first it is rather difficult to do, but do not give up, and soon you will succeed. In this exercise, enough for the first training of three approaches, in each of which only 5-7 exercises.

Exercises fourth and fifth , better known as "scissors" and "bicycle." We make them lying on their backs for one minute, two approaches.

Exercise six . We lift from the position on the back straight legs to an angle of 90 °. If the legs began to "outweigh", lean against them on the floor. A fairly complex exercise, but it's worth it, since it works well on the lower abdominal muscles.

Within three to five days your body will let you know that the load for him has become feasible, and he is used to it. From this moment, you can slowly begin to increase the number of approaches and complicate the exercises.