How to properly pump the press at home

It is believed that the owners of six cubes on their stomachs made a lot of efforts to achieve their appearance. And what if they followed simple rules that helped them pump up a beautiful press? Just a few effective recommendations and their compliance, will help anyone to pump the press to the coveted cubes!

The main misconceptions in the training press

Around the training press there were many myths. Perhaps, it is they who are guilty of the fact that the coveted cubes succumb to only a small number of people. So that you do not step on these rakes, we list them with a detailed explanation.

Myth 1. drill press will remove the fat from the waist

Many people think that if the fat deposits are located in a specific location( eg, stomach), then you need to work through the exercises exactly this area. In fact, fat deposits go away gradually from the entire body, as you spend more calories than you get.

Why is it so hard to make the muscles of the press look over if you have excess weight? The insidiousness of abdominal fat for men lies in the fact that fatty tissue in the first place is deposited on the stomach, but disappears in the LAST!

Why is training only a slimming press a bad idea? In fact, exercise on the press is low-cost in terms of burning calories. For example, the torso 20 rises from a prone position burn only 7 calories while Big Mac of McDonald contains approximately 570 calories. Do not even try to consider how much you need to make such ups to burn this dish.

There are a lot of high-calorie foods, in addition to the production of fast food establishments, which should be avoided if you want your dice have not been hidden under a layer of fat. Oh no, again diet! In fact, you should not take the rejection of junk food, as a restriction or a certain diet - it's just a conscious step to health, you need to do and to enjoy your choice every day.

Myth 2. To pump the press you need a large number of repetitions

The muscles of the press are no different from the rest of the muscles of our body and, accordingly, the principles of their training will be approximately the same( see "Basic Principles of Muscle Growth").You do not do 100 lifts on the biceps to achieve an increase in its size. So why do the muscles need this? The same number of repetitions that you do for other muscle groups( no more than 15) is also relevant for the press.

If the exercise is easy, that is, you can do more than 15-20 repetitions, then you need to perform the exercise to complicate it. Otherwise, you will train the endurance of abdominal muscles, which is also good, but does not quite fit our goals. In order for the muscles to have a clear drawing, whether it's the biceps or the muscles of the press, they need to give volume, and not make them hardy.

Myth 3. Abdominal muscles need daily training

In fact, the muscles of the press need to be loaded no more than 3 times a week. At least, you need to give your muscles a minimum of rest day. Like most muscles of our body, the abdominal muscles consist of two types of fibers: fast and slow. Of course, first of all, our muscles of the press are designed to work for endurance, which consists in long-term maintenance of posture, for which slow muscle fibers respond. Quick fibers allow you to make sharp efforts. Such muscle fibers are easy( in comparison with slow fibers) to increase their volume due to training. Exercises for the press are developing this type of fiber( with the right approach of course).

Myth 4. In order to pump up the press, there will be enough of several exercises

In fact, the more diverse the complex of exercises you do, the better and faster you can get the result. This is due to the fact that the abdominal muscles quickly adapt to the load and the exercises performed, if only one program is involved.

Myth 5. Performing only abdominal exercises, ignoring the diet, anaerobic exercises and other recommendations, you can achieve good results.

. In principle, it is possible if you do not overweight, you do not overeat, and your daily physical activityAnd so high. However, the most effective fight for the cherished "cubes" will be if you beat in all directions. Then the result will not be long in coming.

Where to start the way to a beautiful press?

Start with the goal setting. To come to something, you need to know what to move. The main point here is in the specifics: the more specific your goal, the more likely that you will come to it. It's not enough to say to myself: "I want to have a beautiful figure."This concept is too vague. But if you take a photo of a beautiful press, and tell yourself that you want to achieve the same results, it will be closer to the point. For a constant reminder of your goal, you can hang this photo in a prominent place. This will be your ultimate goal of .

At the same time, intermediate and short-term need to be defined. The short-term goal can be the following: "I want to enter the training mode, normalize nutrition and other moments that will lead me to an intermediate goal."

For an intermediate goal, you can choose a specific parameter of your body( for example, the size of the waist or weight) that you want to achieve in a strictly specified time.

Then start working on mastering the basic exercises for the abdominal muscles.

Basic exercises for the press

At the beginning of your studies it is important to pay attention to the correct technique of doing exercises - this is the basis for future muscle growth and progress. It starts with basic exercises on the upper and lower parts of the rectus abdominis muscle, as well as the outer and inner oblique abdominal muscles. The last exercise of the complex is designed to strengthen the internal long back muscles.

Exercise 1 "Lifting the bent legs in the supine position"

Exercise 2 "Lifting the torso out of the lying position"

Exercise 3 "Lifting the upper part of the torso from the lying position"

Exercise 4 "Lifting the opposite legs and hands lying on the stomach"

Training program

These exercises should be performed in a complex, that is, one after another, allowing a break between them not more than 5 seconds. Train 3 times a week, paying attention to the correct technique of exercises.

General recommendations for performing exercises

• Warm up before training. The warm-up warms up your muscles, keeping from traumas and preparing for the further loading, promotes the inflow of blood to the muscles, feeding them, allows you to concentrate on further training;
• During exercises, hold your press muscles( namely the press, not others) in constant tension;
• Keep track of the amplitude, speed, and correctness of your actions. In other words, observe the technique of doing the exercise. Do not use jerks and ricochet off the floor in order to perform the coveted number of repetitions. Quality is more important than quantity! ;
• Do not rest during the repetition of one approach;
• Do not forget to breathe. Try not to hold your breath while doing the exercises;
• Focus your attention on the muscle being worked on. If you are training the lower part of the muscle of the press, direct all your attention to this area. You must feel how it is worked out during the exercise. This helps to better understand the correct technique of motion, to isolate muscles and to remove tension from the auxiliary muscles.

The plan for training the muscles of the press at home

If you have completed a basic training program, you can go to more complex complexes. Before proceeding to the implementation of the new training program, work out each complex separately so that you can easily do exercises from the video from the beginning to the end, without violating the correct technique of implementation.

So, if you have mastered these complexes, you can go to the training plan. The training plan is simple: we make one complex two times in a row two days in a row with a break of 2-3 minutes, another day also make a second complex, on the third day of training the third complex, and so on in a circle. Do it 3 times a week or every other day( the main thing is that there is at least one day between training sessions).

Complex №1

Complex №2

Complex №3

Sources:

1. Brungardt K. "Ideal press" - Mn.: OOO "Poppuri", 2003. - 208 p.

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