How to properly press the press without leaving home

Everyone at least once in his life thought about the fact that his figure requires correction. And the most criticized area, of course, is the stomach, whose muscles threaten to hang ugly every time you relax, stop playing sports and abuse the reception of sweet. And yet you start to fight this trouble sooner or later. And then you will need information on how to properly press the press so that your actions have the greatest effect.

Even many bodybuilders do not know how to do this correctly. They forget that the abdominal muscles are not only straight, but also obliquely, transversely and are external and internal. A monotonous and illiterate set of exercises can give the opposite effect and lead to an increase in the size of the waist. This article provides examples of how to properly press the press to develop abdominal muscles in an organized manner.

Begin with the fact that the question of how to properly pump a press, ask your doctor. He will be able to give you the best advice and even indicate a set of exercises, which for you will be the most suitable. Repeat for yourself the anatomy of the structure of the human body and study the description of the muscles of the press. Then you yourself will soon know what you need to do more, what muscles to train. If you have gone through these stages, you can choose for yourself from those exercises that are described below and decide for yourself how to properly pump the press to you.

The most famous exercise among those who thought about how correctly to swing the abdominal press is the raising of the trunk. It is directed at the rectus abdominal muscles. When performing it, it is important to fix the correct starting position, otherwise you risk tearing your lower back. The feet should be firmly and directly located on the floor. The back should be lifted gradually, starting from the top, then go to the middle lift and only then load the lower back, rounding the spine as much as possible, bending the shoulders towards the pelvis. In no case can you make sharp jerks of the trunk. Only smoothness is a guarantee that you will not harm yourself.

The next exercise is also from the series, how to correctly swing the abdominal press, and also directed to the straight and lower muscles. This is the lifting of the legs from the initial lying position. First, the legs are bent at the knees to the level of the pelvis, then the pelvis itself is raised directly. At the same time, you need to hold on to something that is stable, for example, a bench behind your head. Mowing movements are prohibited, you need to lift your legs smoothly to prevent injury to your lower back. Diversify the movement data is recommended by lifting the legs in the vise, which is performed on the crossbar.

Effective for those who pondered the question of how to properly pump the press, are, so-called, twisting. To do this, you need to sit on the floor, clasp your hands behind your head, and put your feet in a position, as if you are sitting on an ordinary chair. And you begin to "curl up," bringing your shoulders closer to the basin, on exhalation, touch your head with your knees. Delay in this position for a moment and return to the starting position. This exercise trains the oblique abdominal muscles and intercostal muscles. Exercise, despite the simplicity of the description, is quite complicated. You can diversify it with lateral twists. It takes time to assimilate it, but the result is then obvious.

And finish the discussion on how to properly pump the press, exercises on bending the trunk and, so-called, "Roman chair". The first exercise is carried out, holding the handrails, and consists in tilting the trunk forward until the forehead touches the floor. And the second - is the deviation of the trunk back from the position of "sitting on a bench, crossing his arms on his chest." And then, and another exercise well affects the straight, intercostal and jagged muscles.

With regular exercises and a properly composed set of exercises, you can achieve a beautiful figure in a very short time.