well developed abdominal muscles attract the attention of many people.But it is not everyone can afford to go to the gym in order to get and keep fit.In this article we will talk about how to pump up the press at home without the use of expensive exercise equipment.
structure of the abdominal muscles
Press muscular frame forms the torso of man and helps to maintain the body in an upright position.This well-developed muscles of the abdomen will not care that it can form fatty deposits.It is an additional stimulating factor that attracts many people.
abdominal muscles (the press) are divided into upper, lower and side.Each group has its own forms of exercise, so for their full development is limited to one movement will be insufficient.At the same time exercises to press home for men do not differ from those of the exercises that can be performed by women.
drill press
to the top of the press there is a sufficient amount of exercise.They can be done lying down, reclining up head reclining upside down and even caught on the horizontal bar down.And muscle development occurs both under static and dynamic loading conditions.
If you want to pump up the press at home without a coach, you need to know that dynamic load involves twisting the upper torso from a prone position in a half-sitting position.To perform this exercise you need to lie down on the mat.If until now you were not engaged in sports, then you can keep your hands outstretched towards the feet.But if your muscles have a little prepared, they need to throw in at the back.
during exercise may be a slight bending of the legs.The motion should not be brought to a sitting position, and at the same time do not need to completely fall back on the carpet.That is, the exercise is carried out continuously without any relaxation.
Initially, you can retry as many as you can do without a strong sense of discomfort.On the next day muscle pain will tell you how much you strained and correctly perform the exercise.At the same time, remember that the best way to get rid of this discomfort is another embodiment of exercise.
Inflate press, and the house can be by means of static electricity.To do this, lie down on the carpet, hook feet of the sofa or the bed and lift the torso about 30 degrees above the floor.Survive as long as you can, then lower.Do not forget to breathe and seconds - so you can determine in the future how effective your training.
This exercise allows you to simultaneously train and lower abs - for that, along with the body lift and compressed with straight legs.In this case, the load is distributed in proportion by the press, and you exercise a "kill two birds with one stone."
Another train lower abs can usually strides feet.Such workouts for the abs are trained not only the abdominal muscles, and the muscles of the hips.Put in front of the bar at about the level of the abdomen, and a turn to throw over her legs to one side, then the other.Over time, the bar can be raised.Then, in addition to the development of the abdominal muscles and legs you increase the dynamic stretching and after a while even be able to do the splits.
Priming lateral abdominal muscles there are several ways.The most effective of these is considered to be an option, in which you lie down on the carpet side, fasten the feet of the same sofa or bed and pick up the body.At the same time it is necessary to change the position to the side muscles pumped evenly on both sides.
As you can see, is to pump up the press at home, no big deal.To do this, just your desire and a bit of free time.But a few months later your stomach will be flat and will acquire beautiful cubes press.
