How to pump press men and women

How to rock the press? This question is quite natural, given that an increasing number of people are beginning to follow their appearance. Statistics of obesity is now just catastrophic. Parents incorrectly feed their babies from an early age. It produces bad habits, such as eating too fatty foods, sweet, and fast food. But not everyone is ready to put up with this state of affairs. At a conscious age, many people come to the realization that something needs to be done. Just do not use hard diets. It is better to revise your diet, diet, and also give enough time to perform physical exercises. This article will help you understand how to properly press the press of girls and guys.

For you, it is probably not a secret that the structure of the female and male body is completely different. Therefore, we need a special approach to training for the representatives of each gender. The press is nothing more than a group of abdominal muscles, it includes external and internal oblique, lateral, straight, transverse muscles. From how correctly they will be developed, and the volume of your waist depends. Not every girl today can boast of a flat stomach. To understand how to pump the press, you need to follow some recommendations.

First of all, ladies, do it on an empty stomach. After a dense dinner, getting the desired result will be very difficult. When the body lacks nutrients at the same time as physical activity, it actively cleaves fat deposits. Secondly, during menstruation you will have to forget about training. Third, the number of repetitions of a specific exercise is about 15 times optimal.

How to rock the press girls? Here are some exercises for ladies. The first is for the upper press. You need to lie on your back, put your hands along the body, and legs bend at the knees. Now the body should be lifted upwards, without tearing the loin from the floor. On the rise, take a breath, while lowering - the exit. The chin should be pointed upwards, and not pressed against the chest.

But the exercise for the lower press. You should accept the same position as in the previous case. On inhalation, your legs should go up, then harden for 3 seconds and slowly lower them to the floor at the outlet.

The next exercise for oblique muscles. You need to lie on your back, hands to close behind your head, and legs again bend at the knees. So, you have to pull your legs up so that the hips are perpendicular to the surface on which you are lying. In this position, you need to alternately tilt your knees to the left and to the right, trying to reach the floor.

And what do guys do, how to download a press to them? The main exercise for men, which will give positive results, is twisting. At the same time, the intercostal muscles and muscles of the press work. If you turn the body a little, the oblique muscles are also perfectly pumped.

So, to understand how to pump the press, men should not be lazy. You should assume a prone position, the feet should at the same time stand on the floor with the whole sole, and the knees should be bent. After a deep breath, you need to start lifting your head and shoulder girdle. Hands should be stretched along the trunk. If you want to increase the effectiveness of this simple exercise, you can put your hands under your head, cross them on your chest, put weight on your chest, put your feet not on the floor, but on a low bench.

Many guys are interested in how to rock the press on the horizontal bar. It's simple. And the benefits of such training, if they are held in the fresh air, more. First, a warm-up is done (torso bends to the sides, back and forth). Then you need to hang on the bar and raise your legs at a right angle to the body. You need to do this smoothly, without jerking. First you can lift the even legs, then bent to the chest. And a good option is to twist in the process. That is, the legs need to be lifted not to the chest, but slightly to the side.

How to rock the press? It is very simple if you overcome laziness and have a clear goal.