All of us are on the beach in the warm season, we want to look perfect.The beautiful, toned body with exaggerated press attract the opposite sex, and the man himself, while in this form, feeling much more confident.So how to effectively pump up the press and maintain muscle tone throughout the year?
The problem, quite frankly, not easy, but it is doable.How?Effectively pump up the press can only be regularly devote time to training without giving yourself indulgences.As for the time of day when a better deal, it is a question of the individual and employment.Someone like exercise in the morning, someone - in the evening.The general rule for both cases, which will recommend a fitness trainer, the following: you must try to refrain from eating within 1.5 - 2 hours after the workout.With regard to the frequency of workouts, the best option - three times a week.Measured pace at which the load on the muscles of the abdomen will alternate with days of rest will help gradually build muscle mass and improve their shape.
So, you're wondering about how to effectively pump up the press, but do not know where to start.And to begin, as well as any other kind of training, it is necessary to warm up the muscles.Naturally, it is best suited for that exercise bike or treadmill.However, in the absence of those at home it is possible to do jumps.Both cardio and burn fat, increase endurance, and, of course, warm up all the muscles and ligaments.
Then go directly to the exercises.We recommend three types of loads that can be used for abdominal muscles.For their performance does not need special equipment and additional inventory.
first exercise is done lying on your back, legs bent at the same time at the knees, his hands kept in the lock of the head and in opposite directions.From this starting position should be as smoothly as possible to raise the upper body and stretch the chin to the knees, and then returns to its original position.
second exercise is performed from a similar starting position, but with diagonal twist.E. The right elbow to the left knee rushes and vice versa.This is a great way to shape the oblique abdominal muscles.
Of all the same starting position lift the legs at 90 ° to the body, then gently lowered them to the floor.This is the third type of load.
Another way to effectively pump up the press - exercises with fitball, elastic rubber ball with a diameter of one meter.With feetball worked out different muscle groups of the body.Exercise curl is performed in the supine position with his back resting on the ball and your feet on the floor.Hands, as before, are closed over his head.Alternatively, you can perform the twisting of the torso, lying on the floor and putting the half-bent legs on fitball.
The key to success is not what efficient way to pump up the press you prefer (still better to do the exercises in the complex), and, as has already been said, in the approach to training.Maintain precise control of the exercises, do not be lazy to write down everything in a notebook.For example, it will be convenient table with columns in which to record information about the trained muscles, exercises for them and the number of performed approaches.So it is possible to monitor the exercises and do not forget about the stress on a particular day.
Many people ask: "How many months you can pump up the press?"In fact, this is a rhetorical question, as do the exercises you need to first of all for myself, to look with dignity and to be in good shape throughout the year.
