Every man dreams about a beautiful press.After all, it implies a silhouette of broad shoulders, narrow waist, strong arm, train chest and press cubes.
Men around the world are engaged in the gym and swing press unsuccessfully for years, what is the secret?How best to download the press?Why exercise does not bring you the results right?About how best to download the press we'll discuss in this article.
How pravelno rock press, on the basis of our anatomy?Remember, the press consists of a rectus muscle, the outer and lateral muscles, and you need to distribute the load on all the muscles of your press.Most men isolated swing the upper part of the press, completely forgetting about the central portion and a bottom.How best to download the press on the basis of your anatomy?You should look at your press and to pay attention to what part of the better developed, upper or lower.Now we look at the main rules of , how best rock press.
- Coaching press can only 3 times a week.
- At the press to do 3 exercises (every part of the press).
- definitely need aerobic exercise.
- sure to adjust your diet.
- Bob just need the whole body, not the press alone.
So why only 3 times a week?Your press should recover between workouts if your abdominal muscles are sore and you will once again train them, they will not grow at all.Between the training should take place at least 1 day for recovery.Many guys commits a gross error when the train daily press.
necessary to get rid of belly fat, if you are trained to press more than two months and did not see the cubes, it means that you have on your belly fat layer is present.Review your diet and get rid of excess calories.Stop to go to McDonald's and eat fast food, stop eating sweets!Eat like a man to maintain a healthy lifestyle, and you will achieve the result.
aerobic training is designed to burn excess fat, proper nutrition is not enough to remove fat from the abdomen.Include in its training program running or swimming, if your gym has a jump rope and exercise bikes you can work on them.
biggest mistake - this is a separate training press, it will not bring you any results.Everyone decides for itself how best to download the press, so forget that you need to train other muscles, too.Most powerlifters never rocked the press, although the cubes can be the envy of most bodybuilders.You need to do squats, pull-ups on the bar, bench press, and deadlift, so you can load your press at different angles and he gets a huge load.It's no secret that people with weak low pressure tightened and squeezed.
Once you start to eat properly, to train the whole body and activate aerobic exercise, you can start training press.
below is the best exercises to train the press, thanks to them you will achieve results in the short term.
- Leg raises in the vise.
This exercise involved the lower part of your abdomen and side abdominal muscles.You need to hang in the tournament, and pull both legs in front of you (legs can bend at the knees) lift the legs is necessary so that they are parallel to the floor.It is not necessary to raise the legs above, the load will move to the lower back.Do this exercise in front of all the others, because it is the strongest ship abdominal muscles.
- rise torso on the Roman chair.
Roman chair is in any gym.Sit on it and fix the press, then you should not fall too low, you should feel your abdominal muscles and make the slopes of the amplitude optimal for you.This exercise mainly involved the central and upper part of the press.
- slopes with a dumbbell.
This exercise involved the central part of the press and the side.Take a dumbbell in your left hand and make the slopes to the right, you can put your right hand on your stomach to feel better working muscle.Once worked for one side, work on the second.Correctly pick up a dumbbell weight, you can start with 8-10 kg.
Train in the gym 3 times a week and perform these exercises at the end of each workout, and you will be able to achieve results.
