How to pump up a house press for a man. How are the cubes on the press? We pump at home the muscles of the lower press

Hello to all lovers of a healthy lifestyle and those who are only going to become one. We are constantly sent letters with various questions: many want to get advice on how to lose those extra pounds that suddenly appeared after a long winter, others want to pump up their hands, others want something else. But with the approach of summer, the question of how to pump the bottom press at home or in the gym, sounds in every second letter.

It's not surprising, no one wants to go on a long-awaited vacation with a piece of fat instead of belly. We, of course, foresaw such agiotage and prepared materials for this article in advance.

Proper nutrition is the best friend of the lower press

So, before you start pumping the press, you must master one simple rule: proper nutrition is 60% success. That is, shaking the press day and night, you will not achieve anything. The abdominal muscles will certainly become more prominent, but you will not see them because of the layer of fat that hides them. Therefore, first of all get rid of excess fat. Its percentage should fluctuate around 8-10%. Achieving such a percentage is not so difficult, it is enough only to start on a diet, and then switch to proper nutrition.

More information about proper nutrition, you can find out. On it we made for you visual tables and showed products that will help you lose weight.

Also for you, we wrote the best, thanks to which, you can lose weight in a short time and see the cube of the press.

So, try to remember, exercises on the press do not burn fat and will not give you the expected effect, the basis of everything is diet and proper nutrition, and, having already started eating properly, you can start training your press.

Exercises for the lower press

Let's see how to pump the bottom cubes of the press?

If we speak frankly, the lower press, as such, does not exist. There is only one muscle, and it is called the rectus abdominis muscle, there are also oblique muscles, but we will tell about them some other time. The rectus abdominal muscle is only conventionally divided into the upper, middle and lower press, for greater clarity. So, doing exercises for the lower press, all other departments are also included in the work.

The best exercises - it's all sorts of twists, about them then, we'll tell you now, and also show.

All exercises are arranged in the order of execution. Do them one after another in one workout. Train at least 4 times a week.

Back torsion

The most basic exercise in which the bottom press is most involved. Therefore, we take it into service and begin training with it. First, lie down on the gym mat, or just on the floor, put the palms on the floor, straight legs slightly lift (A). Then, bending the legs in the knees, as if turning off (B). At the same time, strain and draw the press into yourself.



  Do 4 sets of 15 repetitions.

A bike

Continue to lie on the floor, hands behind the head (A). Raise the left leg at the same time, bending it in the knee, and the right elbow, without lifting your hands from the head, reach for the knee (B). Retract and strain the press again. Then return to the starting position (A). In this exercise, in addition to the straight muscle, oblique abdominal muscles work.



  Make 4 sets of 12 repetitions on each side.

V-shaped twists

Still lying on the floor or rug, anyone has what. Hands pull, lift your legs (A). Then raise your legs and torso together at your hand at the same time (B), while trying to touch your feet with your hands. Potov back to the starting position. Try not to rush and do the exercise slowly, as far as possible.



  Do 4 sets of 10 repetitions and proceed with the last exercise.

Twisting

In principle, the same exercise as the previous one, only your legs should be bent at the knees. Also, try to touch your feet with your hands and do not forget to keep your press all the time in suspense.



  Do 4 sets of 10 reps and then complete the workout. Try after training, an hour after it, eat only protein foods: meat, fish, cottage cheese, eggs.

High intensity training - another friend of the lower press

In addition to diet and exercise, in order to make the lower cubes of the press embossed, it is desirable to use the so-called cardio. Cardio is a complex of exercises that are performed consistently with high intensity, which allows you to start fat burning processes, and also to train endurance.

On the pages of our site, we placed one of the most effective cardio workouts, which can be performed both at home and in a gym or street. You can read the article by going to this address:. Follow the tips from this article.

But, we told how you can pump the press to the dice using the p90x program.

***
  So, let's repeat the read a little. You must understand that without diet and proper nutrition, exercises on the lower press are useless, since it is still hidden under a layer of subcutaneous fat. Therefore, from today you must go on a diet, do cardio, and only then start doing exercises to pump the muscles of the lower press. We hope you will succeed and you will go to the beach with a relief and beautiful press.

How to pump the press at home

In this article we will answer actual questions about how to quickly pump up a press, and most importantly how to properly press the house press to get the maximum effect, expressed in the relief and tightened abdominal muscles. To do this, you first need to understand how the muscles of the abdominal cavity work to make effective exercises for the press.

Muscles of the abdominal press are used when flexing the spine, as well as when turning it around the axis. In total, the abdominal press has four muscle groups - a straight line, oblique outer, internal oblique and transverse muscle.

Direct abdominal muscle - these are the very cubes of the press, which are clearly visible only at the peak of training. These muscles are involved in flexing the spine and lifting the pelvis.

Oblique abdominal muscles are a group of muscles located on both sides of the torso. They are used when turning the body and twisting the spine to the sides. For example, when twisting the torso to the left, the external oblique muscle of the left side and the right inner muscle are involved in the work.

The transverse muscles of the abdomen are a deep layer of muscles of the abdominal region located under the straight muscle. These muscles are involved in turning the trunk to the sides and, to a small extent, in the torso lifts and twisting of the spine.

Exercises for the abs

You hang on the crossbar and, bending your knees, pull your knees to your chest. You must touch the knees of your chest without bending your legs, by twisting your spine. The position of the legs should be fixed throughout the entire approach. Otherwise, it will be completely different exercise - accordingly, not the effect.

If you can not do 15 reps of leg lifts in the vise, use an incline bench. Adjust the angle of the bench so that with a noticeable effort to perform 15 repetitions of the legs. Do not increase the slope until you can overpower 4 sets of 15 to 20 repetitions.

This exercise - as well as the previous one - involves the muscles of the entire press, placing emphasis on the straight muscle. It also needs to perform 15 to 20 repetitions in the approach.
Lie down on the floor, clasp your hands on the back of your head, bend your legs at right angles. Draw the elbow of the left hand to the knee of the right leg. Return to the starting position, and, without delay at the lowest point, pull the right elbow to the left knee.

Do not pull your head with your hands and stop for a few centimeters before touching the elbow with your knee. Such "shortcomings" are fraught not only with stagnation in the development of abdominal muscles, but also with microtraumas of the cervical vertebrae, which in turn are fraught with other disorders.

The twisting exercise on the press yields to the complexity of the first two. But if it is difficult to work in it and perform exercises for the oblique and transverse muscles of the abdominal region in parallel, the effect is bound to be.

Lie down on the floor, put the lower leg on the elevation - so that your legs are bent roughly at right angles. With your hands clasped behind your head, pull your elbows to your knees. The effort should come from the tension of the abdominal muscles, and not from the lumbar muscles and inertia of the torso. 5 sets of 15 reps.

For beginners, starting the training of the press, it will be effective - since in such cases virtually all the muscles of the press are involved. But after weeks of 3-4 training, it will be necessary to complicate the training - either to prefer the first two exercises, or a more complex version of the crunches.

This exercise is similar to the previous one - the technique of execution. But it outperforms in efficiency. By keeping the balance, almost all the muscles of the press are involved in the work. Perform 5 sets of 15 - 20 repetitions.

Vertical crunches (twists with vertically raised legs)

This exercise - as well as classical crunches - involves the direct muscle of the press, but places a greater emphasis on its upper part. You perform ordinary crunches, but keep your feet raised - so that they are perpendicular to the floor.
For those who wish to make their abdominal region embossed without accompanying increase in muscle size, you can simply combine this exercise with "reverse" crunches. In both exercises you need to perform 5 approaches for 15 - 20 repetitions.

Exercise for the lower press ("reverse" crunches)

The lower press can be pumped by the following exercise: lie on the bench so that your pelvis slightly hangs from the edge. The legs should be slightly bent at the knees and not fall below the horizontal position throughout the entire set. Do an exercise similar to raising the knees in the vise, but do not try to touch the hips with the torso. Do not stay at the top and bottom points.

Standing on your knees, you - by moving the wheel on the handle - go forward, thus unbending and almost touching the torso of the floor. This exercise, in addition to maximally involving all the muscles of the abdominal region, also strengthens the muscles of the back. For those who wish to strengthen the lower back or just worry about her tone, there is nothing better than "riding on the wheel."

At the bottom, your hips should be slightly tilted forward. Movement back should be carried out due to the effort of the rectus abdominis muscle, and not due to inertia. Otherwise, the effect of this exercise will be much lower.
Some believe that the usual torso lifts, lying on a bench with a backward slope, are an alternative to "riding on a wheel". This is not true. When lifting the hull, the muscles of the hip joint and the iliopsoas muscles are involved, reducing the load on the press. But the training of the press with a gymnastic wheel involves, for the most part, the muscles of the abdominal region.

Taking the dumbbell in the right hand, bend to the right - due to rounding of the spine. Movement should be carried out by rounding the spine, and not just the displacement of the trunk. Then, without lingering at the lowest point, straighten up. Do as many repetitions as you can. Then rest a minute, and make the same inclines in the opposite direction.
The recommended number of repetitions is 20 to 30. If you can not perform 20 slopes, you took a lot of weight. Do not aspire to overpower the big weights as quickly as possible. Working with large scales due to the deterioration of technology will not lead to anything good, but will only slow progress in the development of the aesthetics of the press.

Training of oblique muscles, lying on the bench (lateral crunches)

Lay down on a bench so that your torso is two-thirds hanging from its edge. Hook your hands above your head, and perform a movement similar to "reverse" twists. Lower the torso by stretching the opposite oblique abdominal muscle, and lift - by cutting the same muscle. The number of repetitions - as well as in the previous exercise - 20 - 30.

This exercise was invented specifically for those who have a wide waist with a relatively small amount of excess fat. Turns of the body with a light neck help such individuals to become slimmer - therefore, the transverse muscles work in it as much as possible. Many fitness enthusiasts do this exercise not quite as it should. They put a light bar on their shoulders and just twist their torso until they sweat. Such training is useless for the transverse muscles - as they are practically inactive at the same time.
To cross the abdominal muscles worked as much as possible, you need to perform the corners of the body at the right pace and use the neck is not heavier than 5 kilograms. Putting a light bar (and if you do this for the first time - then just a cane), sit on a chair, and put your hands on the ends of the weights. Turn the body to the side, and, without relaxing the abdominal muscles, return to the starting position. Immediately repeat the movement, only in the opposite direction.
A series of 5 sets of 100 reps will "dry" the wide waist, which will make the entire appearance of the abdominal area more aesthetic. To begin with - within 2 weeks - perform 2 sets of 100 repetitions. Then gradually increase the number of approaches.

Complexes of exercises for the press for different training groups

Those who are just starting to train the muscles of the abdomen, it is better to start with more simple exercises. The volume and frequency of training for them should also differ from the "advanced" training. To adhere to the "introductory" complex is desirable 2 - 3 weeks. Doing 3 times a week "abdominal" training, you can (but do not have much need) to include light aerobics in days off from training.

Complex of exercises for the press: beginner level

1) Classic crunches. Perform 3 sets of 20 repetitions. 20 repetitions is the minimum. If you want, do more. But do the maximum amount only in the last approach. In the first two, do not exceed 20. If you can perform more than 30, use burdening.

2) Tilts to the sides with dumbbells. Do 3 sets of 20 slopes in each direction. Be sure to rest at least one minute between sets.

3) Body turns. Relax before this exercise for at least 5 minutes. Perform 2 sets with the maximum number of repetitions.

Perform the above 3 exercises 3 times a week, with an interval of rest in one day, after the third training - 2 days of rest. After 2 weeks of training, proceed to the next complex.

Complexes of exercises for the "basic" level

Complex A

1) Lifting the legs in the vise or "bicycle". Make 4 sets with the maximum number of repetitions. Rest between approaches for at least 2 minutes.

2) Training of oblique muscles in a prone position on the bench. Complete 5 approaches. The maximum number of repetitions should be performed only in the 5th set; in the remaining approaches - 20 - 30.

3) "Inverse" twists. Make 4 sets of 20 reps. Then rest for 3 minutes and do as many repetitions as you can.

4) Body turns. Perform 3 sets with the maximum number of repetitions. Gradually increase the number of sets to 5. There is no need to perform more than 100 repetitions in the approach and exceed the number of approaches over 5.

This complex is also performed 3 times a week. Having worked this way for 3 weeks, it is possible (and necessary - to increase the power and muscularity of abdominal muscles) to include on complex days complex B.

Complex B

1) "Riding on the wheel" - 3 sets to the maximum.

2) Crunch - 5 approaches with a fixed number of repetitions, - about one-third less than that you can perform with maximum effort.

Complexes of exercises for the "advanced" level

In order to build an impressive press, you need to train it every day. This approach is not productive for any muscle groups, but in the case of abdominal muscles, it is not possible in another way. The order of training for the advanced is as follows: Day 1 - Complex A, 2 - Complex B, 3 - A, 4 - B, 5 - A, 6 - B, 7 - day off.

results

Regular sessions and high intensity will transform any abdominal press and will greatly benefit the spine (which, as is known, is involved in most "abdominal" exercises), which will have a beneficial effect on the health and posture of a person.
To develop a muscular and embossed press, you need to train for a long time and always give your best, not sparing your strength. Training the press is not a very pleasant experience - because the full calculation in it causes a feeling of intense burning in the muscles being trained. But the effort is worth it. After 2.5 - 3 months of hard training, cubes in the abdominal area will please you. In addition, you will say to your press "thank you" if you begin to engage in athleticism - because it helps you to maintain the correct position of the body when doing sit-ups, deadlifts and traction in the slope.

For those who want to simply give their belly a more aesthetic look, or just make the waist already, it's enough 2 - 2.5 months to work on a complex for beginners. Only to be engaged it is necessary with full computation and on a regular basis - otherwise there will be no effect. The exercises themselves will not give any effect if you neglect the technique and intensity.
Those who want to make their belly aesthetic and at the same time get rid of an impressive layer of fat in the abdominal area, there is also no need to switch to "advanced" training. But on free days they must be engaged in aerobics. The order of their training will be as follows: 1 day - press, 2 - aerobics, 3 - press, 4 - aerobics, 5 - press, 6 - aerobics. The duration of the "fat burning-aesthetic" cycle is 10-12 weeks. During this time - if, of course, the diet and recovery is not disturbed, the "swamping" of the press will significantly change.

If you are lazy and constantly ask the question: "how to clean the stomach without intensive and regular training?". Only one way out

Treasured cubes - for someone it is an unattainable dream, but for whom it is a given. But most reach the beauty of their belly with persistent training, and a way of life. Only in this way you can properly pump the press with benefit for your body.

If you want to know how to properly press the press, it is necessary first that everyone put in his head what the press is.

We will not go into details, but briefly note that the press is inherently a body stabilizer, which consists of 4 muscle groups:

• rectus abdominis;
• external oblique muscle;
• internal oblique muscle;
• transverse abdominal muscle.

And if the transverse abdominal muscle is not visible, since it serves to support the internal organs, then, oblique and straight muscles, precisely those that create the beauty of our stomach. Above them is our training and talking about how to properly pump the press.

Press of men and women

The nuances of "how to properly press the girls" and "how to properly press the men" we will not go, because there is no fundamental difference, because the anatomy of the abdomen is the same for both of them, the organisms are similar, but the hormonal processes are a thing, in general, an individual, and studied by a doctor. So the difference will only be in the loads. Note for women that in "these days" we recommend not to conduct training.

How quickly can I pump the correct press?

This question will be answered - all individually. To make the cubes become visible, you need to get rid of the subcutaneous fat in your body.

How to properly pump a press - a comprehensive system-instruction

So, in order to get closer to the treasured cubes on your stomach, we offer you a complex of 4 tools:

1. Proper nutrition.
2. Cardio.
3. Power training.
4. Sports nutrition (optional)

Let's consider each of them in more detail.

Proper nutrition for the right press

Proper nutrition is a fundamental principle for a healthy lifestyle and pumping the press. This is not about diets, but about nutrition. As a diet, as a rule, it is a short period of time when you eat according to some rule, but, having returned to the usual diet, you will necessarily gain the former weight, and even more. So gradually you must change your diet to a healthy diet. In this article, we will not consider specific products, if you are interested, read the article about the diet for the press. However, it should be noted several aspects of proper nutrition:

1. Fractional meals 4-5 times a day in small portions. Thus, the body "does not include" the regime of accumulation of energy resources, that is, fat.
2. Eat 80% of all carbohydrates in the morning, after dinner and for the evening, give preference to protein foods.
3. Choose foods that contain carbohydrates with a low glycemic index, that is, fruits, vegetables, legumes, whole grains, etc. Since they contain not so much easily digestible sugar as, for example, foods with a high glycemic index. "Light sugar" provokes the body to store fat.
4. Try to observe the principle of separate nutrition whenever possible - proteins separately, carbohydrates - separately.

Cardio workouts for the press

To properly pump the press, you need to use cardio exercises. We have already written about the most common and effective cardio training for the press . It is cardio that must be preceded by strength training, as this is the best remedy for subcutaneous fat that hides the cubes of the press. See for yourself, 30-40 min. cardioversion burns an average of 500-600 calories, whereas strength training does not help to spend more than 200-250 calories, no matter how severe it was.

Take into account your pulse

In order to maximize the effectiveness of cardio training, you need to take your pulse into account. The Finnish doctor and scientist Martti Karvonen determined that there is a dependence on the pulse rate and fat burning in the body. He developed a special formula for calculating the optimal pulse during exercise using his research, which he called his name - the Karvonen method.

The Carvonen formula is calculated as follows:

When you calculate the upper and lower points of your heart rate, then start working on cardio in your pulse range for 30-60 minutes. After 20 minutes, the synthesis of fatty acids is switched on, that is, the body uses fats as energy. If the pulse is not enough, glucose and muscle glycogen will be used, and if the pulse is higher, then you will be tired before fat consumption starts.

The right time for cardio training

The ideal time for cardio is the morning before breakfast or after a light meal, and it's good if it happens apart from strength training. If you do not have enough time to divide the classes, then do cardio after the power sessions, so you can make both stages of training more or less complete.

Strength training or correct exercises for the press

Strength exercises, in the first place, increase the muscles of the press and give relief to the cubes. All this is relevant for those who already have no subcutaneous fat.

What are the exercises for the relief of the cubes of the press?

Exercises for the press there are many, you can choose on our website. But most importantly, what you should consider is exercises for each press zone - the upper, middle and lower parts of it, as well as for the oblique muscles of the press. Exercises on the press can be selected in such a way as to properly pump the press at home or in the gym.

We offer you an approximate set of correct exercises for the press:

Twisting on a fitball or on the floor

Lie down on the floor or sit on the fitball, so that the body is parallel to the floor. Hands behind the head. Rise a little forward, focusing on the twisting of the abdomen. The amplitude should be quite small. The upper press operates.

Raising legs on a horizontal bar

Hang on the bar. Raise your legs almost up to the touch of the crossbar. The amplitude should be large. The whole press is working.

Lifting the legs in the forearm restraint

Sit on the simulator, raise your legs slowly to an angle of 90o. The lower press mainly operates.

Lateral twisting on the floor

Lie down on the floor, legs bent at the knees, the soles are on the floor. Hands behind the head. At the same time, raise your left leg to yourself and your right elbow to your left knee. Repeat with the other leg and hand. The amplitude is small, you do not need to lift the whole case, only the press is working. As a complicated option - raise your straightened leg and straight arm.

How many repetitions for the right press

The press consists of the same muscles that the arms and legs, so the repetitions here should not be more than 15-20. If you are easy to do more, then use weights.

How to breathe properly when doing press exercises

Breathe as you perform most exercises - on the inspiration, start the movement, on exhalation return to the starting position.

Sports nutrition for the press

Sports nutrition can speed up the process of training the press. But we do not recommend their use without consulting a specialist, since you will not bring anything other than harm. If you do not understand anything about this, then it's better to do without additives.

The most effective drugs for the press are fat burners and vitamin-like substances, in particular, L-carnitine is a natural substance that activates the transport of fatty acids into the mitochondria of cells. It is recommended to take L-carnitine for 15-20 minutes. before cardio.

With fat burners, be careful, since they strongly affect the nervous system. Consult with the trainer, drink water and dare, now you know how to pump the press.

How to properly press a video press

« Mens sana in corpore sano "- this phrase is known to all of us from childhood, although in a more familiar interpretation from Latin:" In a healthy body healthy mind! "It should be noted that in recent years, young people are increasingly paying attention to their health in particular and a healthy lifestyle, in general. Now it's not even fashionable to smoke, it's a pity that this fashion should not be followed by the majority ... Of course, not everyone has the time or opportunity to attend gyms or fitness centers. But nothing prevents doing exercises at home: at least to swing the press, to do an elementary exercise or jog in the mornings - there would be a desire! And today we will talk about how to properly press the press, because this simple exercise is quite effective for maintaining the shape at any age.

Very many people think that they know how to pump up a house press. And they are not far from the truth, but it is important to know some points. Since improper performance of exercises can not only not bring the desired effect, but also cause discomfort, and sometimes even pain in the back.

For starters, it's important to know the theory of how to rock the press. In the anterior muscles of the abdominal cavity, the upper press and the lower press are distinguished. At any exercises for the press both parts are involved, and also   muscles of the back. But certain techniques and methods allow to accentually distribute the main load to the upper or lower part. Thus, for the workout of the lower press, exercises include lifting the legs, and the upper press is trained by exercises with the elements of lifting the upper part of the body. In addition, performing exercises, it is important to correctly distribute the breath - on the inspiration we do the exercise, and on exhalation we relax the muscles.

So, now let's start the concrete practical exercises:
Lower Press. Starting position: lying on the back, hands parallel to the body, legs bent at the knees. At the inhalation we raise, without bending our legs, after a short pause, we return to the starting position for exhalation. We execute 10-12 times for three approaches.

Slanting muscles. Starting position: lying on the back, legs bent at the knees, hands are behind the head or are diluted to the sides. On inhalation, raise, without bending, legs, at an angle of 90 degrees and lower them to the floor on the right side, touching the knee of the floor. On exhalation again raise our legs at a right angle and return to the starting position. The same is repeated for the left side of the body. We execute the "pair" 10-12 times for three approaches.

Upper press. Starting position: lying on the back, legs bent at the knees, hands parallel to the body. On inhalation, we lift our arms together with the body and stretch ourselves upwards, without taking the lower back from the floor. On exhalation we return to the starting position. We execute 10-12 times for three approaches.

Complete the cycle of exercises can be a series of slopes, thereby achieving some " massage"Of the abdomen.
Also keep in mind that most professional trainers and fitness instructors, answering the question " How to pump home press?", Recommend to follow the correct alternation of exercises. First, we load the muscles of the lower press, then the "oblique" muscles and finish with exercises on the upper press.

And remember that you do not need to immediately seriously strain your body, even if you now know how to properly press the press at home. Start small and gradually increase the intensity and duration of the exercises, do not expect instant results. For a few days or a week of training, you will not notice any significant difference or changes. The secret of a beautiful press is regular lessons - patient training will definitely benefit, and eventually you will see the result, raise the general tone of the body and strengthen your immunity!

In the network, you can meet a video of how to properly press the press with sets of exercises and tips, here's one of these videos.

Large cups of press are the dream of every man. Pumping them is not so difficult.

For this, it is not necessary to have a special inventory, the main thing here is perseverance: in order to make the torso truly spectacular, it will take time.

Girls dice to anything, but each of the fair sex, of course, will not refuse to have a flat tummy and a thin waist.

In order to achieve the desired, you will need to regularly perform physical exercises, as well as go to a healthy and proper diet.

Exercises and techniques of execution

There are many exercises that allow you to work out the press at home. Consider the most popular and effective.

• Twisting  - help to work the upper part of the muscles of the press. Just lie on the floor with your back down. Put your feet on the floor and bend slightly in your lap. On exhalation, twist the body forward to the feet. Do not tear the loins off the floor.
• Back torsion  work more on the bottom of the press. Lie down on the floor with your back down. Legs are straight. On exhalation, raise your straight legs up. At the peak of the movement, the waist should not touch the floor.
• Crosses - comprehensively work out the muscles of the press. Lie down on the floor with your back down. Hands clasp in the lock behind the head. Do not put your feet on the floor and bend at the knees. On the first breath, try to touch the right elbow with the left knee, on the second - with the left elbow the right knee. The knee, which is free, try to straighten forward during the movement. So, alternately do until the muscles of the press completely stop.
• Lifting the legs in the vise  - the basic exercise for the press. If there is a crossbar, then cling to it with an ordinary grip and start lifting your legs up. The most difficult option: the legs must be fully straightened at the beginning of the movement and reach them to the crossbar.

Number of repetitions

It is very important to choose the correct number of repetitions, depending on the purpose. If you want to increase muscle volume by pumping cubes, you need to do 12 to 15 repetitions in one approach.

Press to train with high intensity, you can not rest between approaches for 2-3 minutes. It is enough from 15 to 45-60 seconds of a break.

At the same time during the performance of the set, you must tire your muscles, having earned them to the point of rejection. To do this, we must use burdens - for example, put a dumbbell or pancake from the bar to the chest, put on weights on your feet.

In the event that your goal is fat burning, you need to do 25 or more repetitions. In this case, you can swing the press without burdening or use small weights.

At the end of the approach, you should feel a burning sensation in the abdominal muscles. It says that the musculature of the press has received a good load, which means that you can count on excellent results from training.

Common Errors

• Performing body lifts instead of twisting: if you make twists, your waist should remain pressed to the floor throughout the entire approach, only the shoulders and upper back lift. The case thus as though breaks in half. It is this technique that allows you to load the muscles of the abdomen.
• Breathing: In order to work out the press well, you need to take a deep breath during the lowering of the body or legs and a powerful exhalation when lifting. Breathe loudly - this will help give the muscles a good load. Weak, shallow breathing is a common mistake that prevents you from getting impressive results from training.
• Amplitude of movement: at the lower point of lowering the body or legs, do not straighten the body completely, in this case the press will be under load during the entire approach. In the positive phase of the movement, when lifting the hull or legs, on the contrary, try to twist as much as possible, maximizing the amplitude.
• Absence of concentration: during the working out of the press it is necessary to concentrate on his work, feeling how it strains. All other muscles need to try to relax - avoid unnecessary strain on the musculature of the legs, back and neck.

Weight loss training

If you want cubes to appear on your stomach or just become thin and slim, you can not do one by the exercises on the press. You also need to get rid of excess fat in the body, you need to do special training and change the diet.

The most popular and at the same time very effective form of weight loss classes is cardio  . If you have a suitable simulator at home - an ellipsoid, an exercise bike, a treadmill - do it on it.

Those who do not have a simulator can replace work on it with exercises from aerobics  - it can be jumping, jumping out of the full squat position, running in place, swinging legs and so on.

The most effective time for performing workouts aimed at burning excess fat is early morning. Do it before breakfast.

Diet

Of the diet must be excluded:

• flour: first you need to give up white bread and baking;
• sweets: sweets, chocolate, cakes, cakes and so on.

Also, you should limit the consumption of high-calorie foods: vegetable and butter, fat, excessively fatty meat and fish.

The basis of nutrition for getting rid of excess fat should be protein products - lean meat and fish - and vegetables. Also it is necessary to include in the rations cereals from cereals, in which the grain envelope is preserved - such as buckwheat  and brown rice.

• Make an exercise program for working out the press at home.
• Depending on the purpose of the training, you can do from 6 to 50 repetitions in one approach.
• Performing exercises on the press, mentally concentrate on the work of the target muscles.
• Breathe deeply to maximize the musculature of the abdomen.
• In order to make the stomach slim, engage in workouts aimed at fat burning, and change the nutrition program.

Useful video

These exercises will help you make the press perfect: