How to properly press the press at home
Recently, many people have the question ofown health and appearance. The easiest way to take care of yourself is to pay attention to the figure and pump up the muscles. There are plenty of ways to correct the figure. This can be physical exercise in urban squares, gyms and sports facilities.
A lot of exercises can be done at home:
- morning gymnastics;
- pushups;
- torsion of the hoop;
- stretching exercises;
- swing of the press.
To create relief cubes on the abdomenit is correct to swing the press. The method of loading the abdominal muscles is to pump all the muscles of the abdominal region, namely the upper, oblique and lower abdominal muscles. But do not focus only on a certain group of muscles. The structure of man is such that in the creation of a beautiful relief of the belly, the zones also indirectly participate. Therefore, in order to properly pump the press, you must choose for yourself a comprehensive individual program. We will try to help you with this.
Before starting the training, you shouldfind out how to properly press the press. Often there is a picture where, with strongly elastic muscles, the fat layer on the abdomen is fairly dense. The standard exercise for pumping the press, which consists in raising the upper part of the body in the sitting position, is often done incorrectly. In this case, the load on the abdominal muscles is only on the first movements. Then the muscles of the waist and back are included in the work. They will strain until the end of the movements. In the end result, these actions lead to fatigue. To properly pump the press, first of all it is necessary to use only the abdominal muscles.
Before classes it is necessary to conduct a small warm-up gymnastics. Breathing during exercise is the following: when you breathe in, the exercise is performed, with the exhalation the muscles of the body relax.
How to properly press the house press
- Lower press. The exercise is to lift the legs. From the horizontal position on the back rise at an angle of 90 degrees and lowered straight or bent at the knees legs. Along with this, the waist should not go up in the air. To complicate the exercise in the future, simultaneous lifting of the head, shoulders and legs is allowed.
- Upper press. The exercise is carried out lying and consists in lifting the humeral part of the body. Only the head and chest rise. At the same time, hands are on the back of the head, knees bent at a 90-degree angle either rest against the wall or are placed on the bed. During movements, the back and waist should not break away from the floor.
- Slanting muscles. Movement can be performed both lying down and standing. The initial position - the legs are bent at the knees, the body lies on the back. Alternately, the right and left sides drop their knees until they come in contact with the floor. When performing standing movements, lateral torso of the trunk is performed. During the tilt, the lateral muscle should be stretched as much as possible.
After a few sessions, exercises on the load can be complicated with the help of weighting agents. Here you can use dumbbells, pancakes from the bar, pads on the wrists and ankles.
How often do I press the press
Load on the muscles of the abdominal area of the house can bePerform daily for 12 to 15 minutes. One training for all three groups of abdominal muscles should consist of three sets. In each set, 15 to 17 repetitions are performed. Exercises should begin with the upper muscles, go to the lower ones and end oblique.
Do not forget and the fact that the visible muscle relief on the abdomen will manifest only with a small layer of subcutaneous fat, which is achieved with a balanced diet or proper nutrition.
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