How to quickly pump up the press at home

No matter how much you press, the result may still not be visible if the muscles are covered with a dense fat layer. Moreover, the stomach will become even larger, since the exercises on the press are aimed, first of all, at increasing muscle mass - that is, the cubes will obediently grow, but somewhere there, in depth, under the fat layer that will hide them from prying eyes. Therefore, the first thing to do is to take care of proper weight loss.

We prepare the "ground" for the press

If your weight is normal and a flat stomach allows you to go directly to the exercises, you can skip this point. And for the rest, getting rid of fat should be number one on the step-by-step list of achieving beautiful cubes.

It's no secret that diets are not an option. They are suitable (and, short-term - for one or two days) only to those who have only a couple extra pounds on their way to the ideal figure. Make it a rule to take a few minutes in the morning for light exercises - getting out of bed, you will wake up your body and make your metabolism work more actively. And do not skip breakfast, as it sets the tone for the upcoming day. In addition, until 12 noon, everyone is allowed to eat (in moderation), since metabolism works best before noon. If you want to eat a bun or a couple of pieces of chocolate, better do it in the morning - and extra centimeters will not increase. And the last meal should not be at 18:00, contrary to popular belief, but three hours before you go to bed. At night, our metabolism does not stop, which means we need to give it a job.

The basis of the basics of proper weight loss - calorie consumption should be greater than their consumption. On average, a person needs 2000-2300 calories to support the existing weight (more - with active physical activity and less with a sedentary-lifestyle). Accordingly, it will be enough to reduce this amount by 15-20% - by about 400 kcal, and then the process of losing weight will go on as usual. In this case, you will lose from 0.5 to 1 kilogram per week, and this will not cause harm to health, unlike diets and very extreme ways like starvation.

But cutting back on your diet is not enough. Make your body work. To do this, it is not necessary to sign up in the gym, just do a few exercises every day, which will take you half an hour.

Start with a cardiac load - it will help strengthen your cardiovascular muscles and increase your stamina. The most effective exercises are running and jumping rope. But not everyone can perform them - so if your weight is more than 80 kg or there are problems with the knees, the best option is walking, which does not injure the knee joints and at the same time (at an energetic pace) burns enough calories. You can perform walking on the spot, combining it with strength exercises. And take, for example, the course of Leslie Sanson.

Another option is a bike or exercise bike. This training option is available to everyone - the knees work, but body weight is not tolerated, so the risk of injury is minimal, and the benefits are huge.

Additional events for the press

Along with losing weight and training for the press, several more rules should be taken into account that will not only improve your appearance, but also strengthen your body, and solve some health problems.

1. Posture. A sedentary lifestyle and a low level of physical activity inevitably lead to a distortion of posture, and you need to solve the problem as early as possible, while you can still do it yourself. Firstly, you are more on your feet.It can even be simple walks - leave for an hour or two a computer or TV and go outside. Straighten your shoulders and tighten your stomach - you will make the internal muscles work; gradually they themselves will get used to this situation, and two problems will be solved at once: the posture will become slimmer, and the “hanging” belly will be tightened.
2. The muscles of the body. This is, first of all, the diaphragm (the internal muscle, which is responsible for the respiratory process, separates the sternum, abdominal cavity and supports the spine), cervical flexors and pelvic muscles. If your “corset” is tightened and trained, it will protect the spine during physical exercises, even the most difficult ones. In order to strengthen it, get a dumbbell or barbell (weight is not the main thing, so do not chase huge loads) and perform a bench press over your head, tensing your muscles while lifting and lowering. Hold for a couple of seconds at the top point, and then lower your hands.
3. Internal muscles. It is they who are responsible for how your stomach will be - an icy mass or a strong elastic muscle. And again, with insufficient training, any exercise can lead to lower back injury. To strengthen the internal muscles, there are two very effective exercises, one of which you can perform at home, at work or even standing in public transport. This is a “vacuum” - take a breath, exhale all the air and draw in the stomach as much as possible so that it goes beyond the ribs. Hold it for 20-30 seconds and let it go slowly. Take 3 breaths and repeat. You can also perform lying on your back or standing on all fours. The second exercise is the bar. It also strengthens the muscles of the press, contributing to the development of cubes. Stand on all fours and gradually rise to 4 limbs: socks and palms (the easier option is socks and forearms), keeping the body on weight. Do not bend your back and lift your buttocks. Stand like this for 1.5 minutes and, alternately placing your legs, return to the starting position.

Together with this complex, exercises on the press will give faster results, and you will not suffer from pain in the lower back or spine, as the whole body will get used to group and protect the spine from excessive stress.

Press Exercises

And directly exercises that will help in a few months to develop a strong press on the site of the current abdomen. You need to perform them 10-15 times, doing 7-9 repetitions. A break between sets - a minute, between exercises - three. If you feel that you can continue, reduce the time of rest, but he must be present for sure, otherwise the muscles may cramp.

Twisting
Twisting is a workout for the upper abdominal muscles. They are much more effective than lifting the hull completely, from the floor to the knees. Lie on your back, bend your legs, place your hands behind your neck and slowly raise and lower the body. Do not rush to fall to the floor, give your muscles time to tighten.

Diagonal twisting
With this exercise you will strengthen the oblique muscles of the abdomen. The starting position is the same. Lift the left part of the body (the right one is “nailed” to the carpet) and try to touch the elbow of the right knee, and then vice versa. Hold for a second in a bent position.

Reverse twisting
Or a pelvic lift. Effective for the lower abdominal muscles. Lie on your back, stretch your arms along the seams (in case of back problems - put under the sacrum). Raise your legs, tighten your stomach and tear off your pelvis, linger in this position. You can pull your legs or knees to your head.

Double twisting
All rectal abdominal muscles are involved in this exercise. Lie on your back, bend your legs, lift them at an angle of 45 degrees and get your hands behind your head. Try to group by lifting your head with shoulders and pulling your legs to the head. Hold at the top point and lower your shoulders onto the carpet (bent legs remain on weight).

Leg lift
Lie on your back, stretch your arms along the body.Raise your straight legs without lifting your pelvis, at an angle of 90 degrees to your body. The second option is to lift the right and left legs alternately.

You can achieve a beautiful press with any initial “material” - the state of your body. The most important thing is to set a goal, determine approximate dates, so as not to relax for a day, and start. Review your nutrition, strengthen your muscles and start working on treasured cubes - just a few months of training will allow you to enjoy the perfect figure. And if after achieving the result you will support it, then you will forget about your flabby body and in old age.

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