How to pump up the press for a week.

A beautiful body is the goal of many men and women. After all, by modern standards, an externally attractive person should have a powerful torso and a tight belly. There are ways to bring the body into the appropriate form in a relatively short time. We offer some tips to solve the question: "How to pump up the press for a week?".

Before doing physical exercises, do not forget to do the warm-up. This will prevent the appearance of stretching and muscle pain.

How to pump up the press for a week? Surprisingly, in such a short period the probability of achieving positive results is quite high. But this is possible only with systematic work in a certain unified system. The exercise regime should include the following components:

• Warm up
• Bar load
• Exercises on the press in the supine position

You can work on strengthening the muscles without leaving home. How to pump the press at home for a week? This will require compliance with a certain discipline. The first thing you need to know - between the exercises should be a short pause, lasting at least five minutes. During this time, the muscles will have time to rest, while they will not lose the necessary amount of blood, which will allow them to easily return to their normal state. The second - during the exercises and after them, it is strictly forbidden to eat any food. Drinking liquid is allowed only 2 hours after the end of the entire load. People involved in the decision of the issue, "how to pump up the press for a week," nutritionists advise to refrain from heavy meals. It is much more useful to eat foods rich in proteins and proteins.

How to pump up the press for a week? The most important condition is exercises.

• As a warm-up, you can use the following: put your feet to the width of your shoulders and lean forward. The housing must be parallel to the floor. Hands spread apart and make a trunk circular movements in different directions.
• Lying on your back, set your legs in a horizontal position. It is extremely important in this exercise not to tear the case off the floor. Put your hands behind your head, and lift with both feet. Only 15-20 times.
• Lie on your back. Pull in your stomach and bend your left leg in the knee. On the hip of the left leg, place the right foot. The knee should be set aside, and the left hand should be removed by the head. Keep your right hand along the body. Stretch your right shoulder to your left knee. It is very important that the movement occurs diagonally. Lifting of the shoulder should be carried out on inspiration, and lowering - on exhalation. Exercise is recommended to be performed 5 times, after which it is necessary to continue doing it, but already in the opposite direction.
• Lie on your back. Cross your legs over the feet, put them on top of each other. Pull your stomach into yourself, put your hands behind your head, and dilute your elbows. In this position, perform lifting of the trunk and return to the starting position. It is recommended that the lifts be performed on exhalation, and returned to their original position with inhalation. Make sure that your breathing remains flat, the loin is pressed against the floor, and your stomach is gathered and tightened.
• Sitting on the floor, connect the legs, bent at the knees, together, while the feet should stand on the floor. Pull in your stomach, and pull your arms out in front of you. With an exhalation, bend back 60 degrees, and with inhalation return to the previous position. When doing the exercise, make sure that the neck is aligned with the spine. Try not to let go of your hand and do not stretch your chin.

If you really want to pump the press for a week, be sure to follow the instructions above. It will not be bad if you decide to combine home studies with training in the gym. This will achieve a better result.