How to pump the press for a month

Summer is a wonderful time, when most people can afford to finally give up a boring office and go on vacation to the gentle sea, the warm sun and new adventures. Typically, many vacationers also expect to make a good impression on the opposite sex, which is absolutely necessary for a well-built and pumped up body. However, since a very small percentage of vacationers think about this in advance, the thought that the shapes of their bodies leave much to be desired come even when the tour is booked, that is, about 4-5 weeks before the start of the holiday. In this article, we will tell you how to pump the press for a month.

First of all, we consider it our duty to warn readers that like any other muscle, the press takes some time to change its shape and elasticity. Do not expect that by doing all the exercises from the video or article "how to pump the press for a month", exactly after thirty days you will see the coveted cubes. There are several explanations for why this will not happen: firstly, the press can be under a layer of fat, and even if you pump it up to hardness of armor, you will not see a noticeable result if the muscle is covered with a couple of centimeters of fat. Burn fat with the swaying of the press you will not succeed, for this you need very different exercises. Secondly, like any muscle, the press increases due to so-called micro-traumas - in fact, you tear the muscle a little, after which it overgrows and at the same time increases in size. Such overcompensation takes at least two to three months. However, this does not mean that all articles and videos on the topic "how to pump the press for a month" are a hoax: after working out a month for the program, you will feel that your stomach has become much harder, even if it is not visually noticeable. Just tense the stomach and feel it - the result will be easily noticeable to the touch.

Since in order to pump only the press, there is no need to go to the gym, we will immediately stipulate that in this article we consider the swing of the press at home. Therefore, we do not encourage you to buy expensive simulators and special equipment. All you need is a rug, a chair (stool), a sofa and a bar that you can find in almost any yard.

There are three basic exercises for the press. The first is the so-called "corner": to perform it, you must hang on the horizontal bar, then lift the straight legs so that your body forms a right angle. With a probability of 99%, you will not be able to perform this exercise on the first try, so first of all just pull your legs, bending them in your lap, and gradually trying to straighten your legs. As a rule, after a month of training, you can do this exercise with fully extended legs. This exercise will help to train the middle muscles of the press.

The muscles of the upper press, we will swing with the help of the well-known exercise "lifting the trunk with hands behind the head." Only we make it a little more complicated. You will need to put a stool (preferably) or a chair so that you can easily lean back. The legs must be under the sofa so that you do not fall. Holding your hands behind your head, deviate as far back as possible, then return to the starting position. Using a stool will significantly increase the amplitude of movements, and hence the effectiveness of training.

With the help of the legs, we swing the lower press. Here everything is simple: we lay down on the rug, hands are kept along the trunk, and we begin to raise our legs. The greatest stress occurs when the angle of ascent reaches thirty to forty degrees, so there is no sense in making a "birch" - just feel at what point the voltage is at its maximum, and it is up to this point that you raise the lower limbs. As an additional load, try to stay at the maximum voltage point for a few seconds.

An attentive reader has probably noticed that we have not indicated the number of approaches and accomplishments of each of the above exercises. We did not do this specifically because for everyone the level of maximum load at the beginning of training is individual. As the lower threshold, we can indicate twenty accomplishments of each of the exercises per day. It is not necessary to do all twenty for one approach - you can stretch them even for the whole day, so that the sum is twenty times. As you become more comfortable doing exercises, we recommend increasing the workload. The main indicator that you are on the right path should be a pleasant muscle pain a few hours after training.

We hope that the recommendations on how to pump up the press for a month turned out to be useful for our readers. Successful training!