Press at home. Simple and effective exercises

At home press enoughIt is not easy, because the muscles that form it are the most difficult in drawing. At the same time, the press is one of the few muscle groups, the development of which is possible in almost any situation and does not require special adaptations.

Pumping the press at home shouldstart with adjusting the diet. In order to get a perfectly beautiful press, you need to remove from the abdomen an extra layer of fat, only then the muscles will be clearly visible. To be seen all the muscles of the abdominal press, it is necessary to reduce the level of subcutaneous fat by 7-9%, and the thickness of the fold of fat on the stomach should not exceed one centimeter. Therefore, you can get the desired result if you eat right. You do not need to train yourself with grueling training.

The best exercises for inflating the press

In fact, the muscles of the press are not divided intoupper and lower. This is a single muscle with sections that are isolated from the load. When performing any exercise on the press, the direct abdominal muscle is fully engaged. All kinds of twists and twists cause this muscle to work. If you do the usual twisting, then the main load is on the upper part of the press, and on the average there is a smaller part.

In order to pump the ideal press inat home, it is necessary to perform reverse twisting and raise the hips from the prone position. To pump the muscle in the lower abdominal press, it is necessary to twist only the lower part of your body, keeping the thorax in a stationary state.

When performing these exercises, other muscles,help to facilitate work should not be included. Movement should be slow and smooth, and the amplitude of the exercise is small. Reverse twisting is the ideal exercise for pumping a press at home. To perform it, you need to lie on the floor, bending your knees and slowly lifting up the pelvis, as far as you can get. It is important to control the immobility of the blades, they should not break away from the floor. Then you need to slowly sink down.

Warm-up before training

Before proceeding directly to theexercises, you need to warm up. You can go for a walk in the fresh air or roll a hula-hoop. Pumping the press at home without preheating the muscles beforehand is not only inefficient, but also dangerous. This can result in pain and stretching after class.

If the usual activities for the press are uninteresting to you,that is, one great exercise for the home - do your best to clean up. Only to wash floors it is necessary not a mop, and manually, bending down to a rag not bending legs in a lap. There is a more difficult exercise - you can scatter a match (two boxes) around the apartment and collect them: each match separately, also with straight legs. On the second box you will feel a strong press tension.

Tips for doing exercises for the press

A break between exercises for the press shouldlast for a maximum of two to three minutes. During this period, the muscles will have time to rest, but they will not have time to cool down. This will reduce the chance of injury during the next exercise. To the fat layer at the waist quickly decreased, you should practice in a thermopow or thermoshort.