Summer - a wonderful time when most people can afford to finally throw a boring office and go on vacation to the gentle sea, warm sun and a new adventure.As a rule, many vacationers are also looking to make a good impression on the opposite sex, which is absolutely necessary and well-built body pumped.However, since a very small percentage of travelers think about it in advance, then the idea that the shape of their bodies left much to be desired, come at the time when the permit is ordered, that is approximately 4-5 weeks prior to the holiday.In this article, we'll show you how to pump up the press in the past month.
First of all, it is our duty to warn readers that just like any other muscle, the press takes some time to change their shape and firmness.Do not count on the fact that all the exercises from a video or article "How to pump up the press in the past month," exactly thirty days you will see the desired blocks.There are several explanations as to why it will not happen: first, the press may be under a layer of fat, and even if you pump up its hardness armor, you will not see a significant result if the muscle a couple of centimeters of fat cover.Burn fat with the help swing the press you do not succeed, it requires completely different exercise.Secondly, like any muscle, the press is increased by the so-called micro traumas - in fact, you're a little straining a muscle, and then it grows and it grows in size.Such overcompensation takes a minimum of two to three months.However, this does not mean that all the articles and videos on the topic "how to pump up the press in the past month" is a fraud: a month of exercise program, you will feel that your stomach has become much harder, though, and this is not noticeable visually.Simply tighten your stomach and felt it - the result will be easily noticeable to the touch.
Because in order to pump only the press, there is no need to go to the gym, we just say, that in this article we consider rocking the press at home.Therefore, we do not encourage you to buy expensive exercise equipment and special equipment.All you need is a mat, chair (stool), a sofa and a horizontal bar, which can be found in almost every yard.
There are three basic exercises for the press.The first - the so-called "corner": for its implementation need to be hung on the bar, then lift straight legs so that your body has formed a right angle.With a probability of 99% from the first time you will not be able to perform this exercise, so to start just pull the leg, bending their knees, and slowly trying to straighten his legs.Typically, after a month of training you will be able to do this exercise with a fully straighten legs.This exercise will help to train your abdominal muscles averages.
same muscles of the upper press we'll swing by using the well-known exercise "the rise of the trunk with his hands behind his head."But we complicate it a bit.You will need to put the stool (preferably) or a chair so you can sit back quietly.Legs should be thus under the bed, so you do not fall.Holding hands behind his head, leaning back as far as possible, then return to starting position.Using the stool will significantly increase the range of motion, and hence the effectiveness of the training.
With leg lifts we swing the lower press.It's simple: lie down on the mat, keep your hands at your sides and begin to lift his legs.The maximum stress occurs when the angle of elevation reaches thirty or forty degrees, so do "birch" it makes no sense - just feel, at which point the maximum power, and it is to this point raise the lower limbs.As an additional load, try to stay at the point of maximum stress for a few seconds.
attentive reader must have noticed that we have not specified the number of approaches and accomplishments of each of the above exercises.We did not make this especially because for each level of the maximum load at the beginning of training is different.As a lower threshold, we can specify the performance of each of the twenty-day exercise.It is not necessary to do everything for twenty-one approach - you can stretch them even for a whole day, so that was in the amount of twenty times.As soon as you perform the exercise becomes easier, we recommend increasing the load.The main indicator that you are on the right track to become a nice muscle pain several hours after the workout.
We hope that the recommendations on how to pump up the press over the last month, proved to be useful to our readers.Successful training you!
