Why is the question of how to pump up the press, today, does not cease to excite most people, despite the abundance of information on this issue?The thing is that modern techniques, individual exercises and the whole physical training facilities do not provide 100% of the results, especially if you do them properly.
Simple rules that increase the efficiency of employment
Few people know that at the time of exercise is necessary to observe some rules.Firstly, when inflated media need to follow the sighs and gasps, to do at some point.Second, keep a flat back for maximum load is on the abdominal muscles.And thirdly, the exercises should be done slowly enough to have time to strain every muscle.Only in this way it should work the muscles of the abdomen.How to build a press, using these rules: consider in action.
most effective method
But first, perhaps, it is worth mentioning one more mistake most beginners.Many consider this enough exercise: lying on his back, securing the legs in a fixed position (for example, under the couch), with hands clasped in castle on their heads, bend the torso forward.It really is a very effective exercise, especially if you do it slowly, thoroughly and regularly exercising exhale while bending it.But experts still recognize the most effective another technique performed on the bar.Mostly, it boils down to the lifting of legs hanging position at an angle of 90 degrees.
Both exercises are quite complex for the untrained to severe physical stress, but it is their expert advice when called with a question: how to build a press cubes at home.
Simple exercises for untrained
However, if you is not only a professional and began to work on body weight, better to prefer the exercise easier.We give examples of how to pump up the press is the easiest way, without initial training.
Before every major procedure, which include inflation of the press, experts advise to warm up.This will increase the willingness of the organism to physical stress to which he was not accustomed.To warm up the legs, arms, neck, simple rotational movements, sipping.
Now you can start to exercise.Simple is already fully reflect the above techniques.Only a smaller load.If, for example, we have to bend in the trunk, lying on the back, the legs in a simple exercise can be bent at the knees.This will facilitate the exercise.Exercise on the bar in the simplified version is also performed lying on the floor with a lift straight legs to 90 degrees, t. E. Perpendicular to the floor.
How to build the press with these simple exercises?The slow rise of the voltage provides all the right muscles, and hence their pumping.Important regular classes as well as breaks.
These simple exercises will help to create a beautiful appearance, make muscles elastic, which means that you will always be able to recover their shape when needed (pregnancy, childbirth, obesity).
How quickly and effectively pump up the press?
Of course, the best option - it is private instructor who knows the features of your physiology and adjust training program for you.But the gym, as well as costly exercise equipment available is not for everyone.
last tip for beginners
Do not try to immediately perform the maximum number of repetitions of various exercises.Concentrate on one effective exercise of simple or complex and follow them to a minimum (up to 7 repeats to begin with) to keep the desire and health.Overvoltage in this case to anything good will not.The maximum number of times to which you still have to slowly - no more than 20!
If you question how to pump up the press, looking for a way to lose weight, remember that in the fight against excess weight exercises inflating the press does not help, especially if the reason is physiological disorders (in this case, you should consult your doctor).
