What should be an effective program for the press? Building our body ourselves

The complexity for which the program is designed for the press, the number and frequency of approaches depends on your ultimate goal. Embossed cubes of the press of a professional athlete require tremendous work, while it is possible to give tone to the muscles and significantly improve the figure in a fairly short period of time.

Physiology, muscles of the press

Whatever the program for the press, it should include exercises for all groups of abdominal muscles. There are several groups:

• Muscles of the side walls.
• Muscles of the front wall.
• Muscles of the posterior wall.

As you can see, this is a large system consisting of powerful muscles that you can not overwork. On the contrary, being in shape, they become an excellent protection for internal organs, prevent their lowering, support the spine and reduce the load on it, form a correct posture. In general, they act as a natural corset.

Features of working with each muscle group

We all know the concepts of "upper" and "lower" press. In fact, it is a single straight muscle. Each part of it can be reduced individually, so it is pumped through various exercises. This muscle is located from the sternum to the pelvic bones, and the appearance of relief and cubes depends on the work on it.

The straight muscle responds by transverse bending of the body. Therefore, the main exercises are twisting in the lumbar region. Raising the upper or lower part of the body, you pump various parts of the muscle.

The narrow waist and the absence of fatty growths on the sides is the limit of the dreams of all women, which means that the program for the press should include exercises on the external oblique muscle. It is responsible for the rotation of the body to the sides, the transfer of weights and the maintenance of the body in an upright position. Tilts from side to side, especially with dumbbells, work very well here.

The transverse muscle girdles and squeezes the waist. Being located deeper than the others, it performs the function of the corset, reducing the waist as it is worked out. Strengthens and its supporting function, which means, pain in the lower back will make itself felt less. This strong muscle is located vertically and is worked through when performing all exercises on the press.

Exercises

The program for the press should include a comprehensive training for all muscle groups, but do not forget about healthy eating. Even very intensive loads will not give the desired effect of a slender waist and a flat stomach, unless you limit the consumption of sweets, fatty and fried foods.

The program for rocking the press includes only four basic exercises:

• Lie on your back, your hands in the lock on your neck, your legs are bent at the knees. On inhalation slowly tear off the body from the floor, on the exhalation, lower. It is very important not to tear your lower back from the floor. Want the upper abdomen to look amazing - do the exercise at least 50 times.
• Now attention to the problem sides. To work out the oblique muscles, perform the previous exercise, but now elbow stretch to the opposite knee. Do it thirty times.
• Still lying on your back, straighten your lower limbs and place your arms along the body. Raise your legs to the maximum possible height on inspiration, and on exhalation slowly return them to the place. This exercise helps to remove the sagging tummy. Perform at least 12 times.
• A complex exercise that helps strengthen all muscle groups of the press. Lying on your back, put your hands behind your head and bend your knees. At the same time, raise your legs and upper body. Slowly pull your head towards your feet. Run 25 times.

Features of the implementation

The program for pumping the press is designed for long-term work. But in a month the results will be visible. Pay attention to the need to perform each exercise in three approaches. The first exercise is 50 * 3 with interruptions of several seconds, the second - 30 * 3, the third - 12 * 3, the last - 25 * 3. As you can see, the implementation will take more than 10 minutes, but the results are worth it.

One more thing: do not run the program daily. Muscles will not be able to recover, which means that the load will be redistributed among others. The ideal option is classes every other day.

Pay special attention to the thoroughness of each exercise. Movements should be smooth, without jerks, observe the rhythm of breathing.

Who are these exercises for?

This program of the press for girls is just as relevant as for men. It may be difficult for a beginner to perform it right away, then start with a lesser load. Do each exercise as many times as you can, reinforce the result with two more of the same approaches. Next, with each new workout, add 5 times. Fast enough you can complete everything completely.

If your goal is bumpy muscles and beautiful cubes on your stomach, then this load will be small.

conclusions

A beautiful press is not a distant dream, but an accessible reality, but it is necessary to tear yourself away from the couch and start working. The results will not keep you waiting. In a month your silhouette will change a lot.