If you have a desire to make your press irresistible and you are ready for it, you must first determine the days and times when you will be doing it. It is best to do this in the morning. You will be in a mood for the whole day and there will be an incentive to eat less during the day, so that the result of your training will appear as soon as possible. By the way, you can eat after training only two hours later. To pump the press at home, you need regular training, the best option is to do exercises one hour three times a week.
Training is often not required, since the muscles do not have time to recover from the loads. If the load on the press during exercises will be very strong, then it is enough to pump the press at home only twice a week. At the beginning of training, you need to warm up your muscles and body. For this purpose a bike will be a good tool, 20 minutes of training will suffice. If you do not have an exercise bike, then you can run around the house a few laps. Then we begin a set of exercises.
Twisting on the floor.
With the help of conventional twists, the upper part of the press is well worked. This exercise option helps to be involved in all abdominal muscles and allows you to pump the press at home. In this case, the waist is subjected to minimal load. Lying on the floor face up on the back bend your knees. Hands should be placed under the head, elbows are divorced. Begin to tear off the upper back and shoulders from the floor with a press force. Then slowly return from the top point to the starting position. The number of repetitions should be done as much as possible.
The legs are raised in the vise.
This exercise should be performed on a horizontal bar, which can be easily equipped at home. It makes it possible to pump the press at home most effectively. When it is performed, the abdominal wall is worked out completely, along its entire length. If it is done in two doses, then the oblique abdominal muscles will be involved . The procedure for doing this: hanging motionless on the bar, slightly bend the legs in the knees and thus bent legs to raise as high as possible. When the forces are over, you need to bend your legs completely and raise them to your chest. If there is no strength from the very beginning on the first part of the exercise, then you need to immediately raise the knees bent at the knees. After climbing, lower your legs slowly so that you do not swing. In addition, twists can be performed at the top of the lift.
Rise of legs lying.
This popular exercise makes it possible to pump the bottom press at home. But if you do it with the full amplitude of the movements, and not the shortened one, it helps to develop the abdominal muscles not only down, but also along the entire length, including the upper part. It is very convenient to carry out the exercise with a partner. Lying back on the floor, grasp the ankles behind the partner. When the legs rise to the very top, your partner pushes them forward with force. You must resist falling down and not letting them touch the floor.
However, in order to pump the press at home, it is not enough to perform a set of exercises for the press on a regular basis , it is necessary to lead a healthy lifestyle and observe a proper diet. First, be sure to have breakfast. By skipping breakfast, you will force your body to harvest the necessary substances for lunch. For breakfast, you should eat the largest amount of food, at lunch a little less, and for dinner least. The amount of food for lunch should be reduced and it should consist of healthy food. Eat more fiber and try to eat foods that contain less fat. During dinner, drink a large glass of water. And more important advice: if your body is not quite in shape, then it is better to get rid of excess fat beforehand and then engage in the muscles of the press.