Your online coach: how to pump the bottom press

In order to see the effect of training the lower component of the rectus abdominis muscle, you will have to work hard. If everything is done correctly, you will look great in swimming trunks or an outdoor swimsuit. The top "cubes" in our time are difficult to surprise, but the relief muscles of the lower abdomen are less common, and therefore their lucky owner becomes a magnet for views envious or admired. How to pump the bottom press?

To see the results, you need to work in two ways. First, it is necessary to remove fat, otherwise nobody will be able to admire the results of your efforts, since under a layer of stocks they will not be visible. Secondly, you need to pay attention to the actual training to pump the bottom of the press.

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It is necessary to begin with all the same from a diet. And, if there is a lot of fat in the lower abdomen, you will also have to apply to aerobic exercises. You need help skiing, swimming, running average intensity, walking (if the initial weight is very large). In the lower part of the abdomen, most of the fat is deposited to get a beautiful relief, you will have to torment yourself with a low-fat, low-fat diet. Write down what has been eaten, studies prove that recorders lose twice as much weight, compared with those who estimate by eye, for the same period. During intense weight loss, you can exercise power, but your muscles will not increase. To grow muscle, you need a positive balance of calories, and for weight loss it must be negative. Therefore, first lose weight, and then go to the training of the muscles of the lower press and a protein-rich diet. During weight loss, strength training is needed to speed up the exchange, so supplement your program with a good dose of "iron."

Principles of training

So, we came close to answering the question of how to pump the bottom cubes of the press. Before talking about specific exercises, I need to say a few words about the training of this zone of the body. The muscles of the lower part of the press in most people are rather weak, so they are easy to overload. Often inexperienced athletes begin to do the exercises correctly, but quickly get tired, and the case involves quite different muscles, for example, the muscles of the hips. As soon as you feel that the wrong muscles have started to hurt, stop the task and rest, perhaps in the form of training another muscular group, for example, biceps. During the day, try to keep the correct posture by pulling your stomach. At first it can be just a few minutes, but gradually you will get used, and your muscles will work all day. Do not concentrate strictly on the lower press. Often newcomers are only interested in how to pump the bottom press, not caring about how proportionate the resulting body will look. However, the opposite sex like harmoniously built people, so do not forget about training the muscles of the hands and feet. Faster - does not mean better, on the contrary, the best results are obtained by working slowly.

Top Exercises:

So, how to pump the bottom press: specific exercises. You will need a large fitball and heavy medicalball, and for one of the exercises - a block simulator. In some exercises, both the lower and upper press are involved .

3. You need to lie on your back, stretch your arms long and hold the fitball between your legs. Then raise your legs so that they created a 90 degree angle with the floor, raise your hands up and take the ball with these hands, then lower your arms and legs. Next, you need to raise your hands with the ball, raise your straight legs and pass the ball from your hands to your feet, then lower your arms and legs without releasing the ball. Do 15-30 times to fatigue, preferably 2-3 series.

2. Lie on your back, pinch the legs of the fitball, bend your legs and keep the shins so that they are parallel to the floor. Hands with a medical arm should be behind your head. Then slowly raise your arms and legs, bringing together fitball and medicalball. Slowly lower your arms and legs. 15-30 times, 2-3 series.

4. It is necessary to fix the straps-holders of the block simulator on the ankles , attaching them to the free end of the cable, passed through the lower post. Start with a small amount of cargo on the simulator. Lie down with your feet on the simulator, on your back, and lift your hips so that they make up an angle of 90 degrees with the floor. Then, with all your might, press your legs to the chest, so that the coccyx is raised a few centimeters. Lower your legs to their original position and repeat 15-30 times, 2-3 series. As the training increases, you can add more "iron".

So, now you know how to pump the bottom press. There are other exercises, but these are extremely effective and enjoy well-deserved popularity. Sporting success to you!