How to quickly pump up the press at home

No matter how much you press on it, the result may still not be visible if the muscles are covered with a dense fat layer. Moreover, the abdomen will become even larger, since the exercises for the press are aimed primarily at increasing muscle mass - that is, the cubes will obediently grow, but somewhere in the depths, under the fat layer, which will hide them from prying eyes. Therefore, the first thing to do is to take care of proper weight loss.

Preparing the "soil" for the press

If your weight is normal, and a flat stomach allows you to go straight to the exercises, you can skip this item. And for the rest, getting rid of fat should be the first item on the step-by-step list of achieving beautiful cubes.

It's no secret that dieting is not an option. They will fit (and, short-term, for one or two days) only for those who have only a couple of extra pounds on the way to the ideal figure.Make it a rule to take a few minutes in the morning for an easy exercise - getting out of bed will wake up your body and make the metabolism work harder. And do not skip breakfast, as it sets the tone for the whole day. In addition, it is allowed to eat everything (in moderation) until midday, as the metabolism works best until noon. If you want to eat a bun or a couple of pieces of chocolate, it is better to do it in the morning - and the extra centimeters will not increase. And the last meal should not be at 18:00, contrary to popular belief, but three hours before you go to sleep. At night, our metabolism does not stop, so you need to give him a job.

The basis of proper weight loss - calorie consumption should be more than their consumption. On average, a person needs 2000-2300 calories to support the existing weight (more - with active physical exertion and less with a seated-lying lifestyle). Accordingly, it will be enough to reduce this amount by 15-20% - by about 400 kcal, and then the process of losing weight will go on as usual. In this case, you will lose from 0.5 to 1 kilogram per week, and this will not cause any harm to health, unlike diets and very extreme methods like fasting.

But trimming the diet is not enough. Make your body work. To do this, it is not necessary to register in the gym, just do every day a few exercises that take you half an hour of time.

Start with cardiovascular exercise - it will help strengthen the cardiovascular muscles and increase endurance. The most effective exercises are running and jumping with a rope. But not everyone can do them - so, if your weight is more than 80 kg or there are problems with your knees, the best option is walking, which does not hurt the knee joints and at the same time (at an energetic pace) burns enough calories. You can perform walking on the spot, combining it with strength exercises. And take, for example, the course of Leslie Sanson.

Another option is a bicycle or exercise bike. This training option is available to everyone - the knees work, but body weight is not transferred to them, so the risk of injury is minimal and the benefits are enormous.

Additional press events

Along with losing weight and training for the press should take into account a few rules that will not only improve your appearance, but also strengthen the body, solve some health problems.

1. Posture. A sedentary lifestyle and a low level of motor activity inevitably lead to a curvature of the posture, and the problem must be solved as early as possible, while it can still be done independently. First, stay on your feet more. It can even be simple walks - leave your computer or TV for an hour or two and go outside. Straighten your shoulders and tighten the stomach - you will make the internal muscles work; gradually, they themselves will get used to this situation, and two problems will be solved at once: the posture will become slimmer, and the “hanging” belly will tighten.
2. Muscles of the body. First of all, it is the diaphragm (the internal muscle, which is responsible for the respiratory process, separates the sternum, the abdominal cavity and supports the spine), the neck flexors and the pelvic muscles. If your “corset” is tightened and trained, it will protect your spine while doing physical exercises, even the most difficult ones. In order to strengthen it, acquire dumbbells or a barbell (weight is not the main thing, so do not chase huge loads) and perform a press above your head, straining your muscles during lifting and lowering. Hold for a couple of seconds at the top point, and then lower your arms.
3. Internal muscles. It is they who are responsible for how your stomach will be - an icy mass or a strong elastic muscle. And again, if they are not sufficiently trained, any exercise can lead to injury of the lower spinal section. To strengthen the internal muscles, there are two very effective exercises, one of which you can do at home, at work, or even standing in public transport. This is a “vacuum” - inhale, exhale all the air and suck the belly in as much as possible so that it goes behind the ribs. If possible, hold for 20-30 seconds and slowly release. Take 3 breaths and repeat. You can also perform lying on your back or standing on all fours. The second exercise is a “plank”. It also strengthens the abdominal muscles, contributing to the development of cubes. Stand on all fours and gradually rise to 4 limbs: socks and palms (an easier option is socks and forearms), keeping the body on weight. Do not bend your back and lift the buttocks. Hold on for 1.5 minutes and, alternately placing your legs, return to the starting position.

Together with this complex, abdominal exercises will give faster results and you will not suffer from back pain or spinal pain, because the whole body will get used to grouping and protecting the spine from excessive loads.

Press exercises

And directly exercises that will help in a few months to develop a strong press on the site of the current abdomen. You need to perform them 10-15 times, doing 7-9 repetitions. The break between sets is a minute, between exercises - three. If you feel that you can continue, reduce the rest time, but it must be present necessarily, otherwise the muscles may reduce cramp.

Twisting
Twisting is a workout for the upper abdominals. They are much more efficient than lifting the body completely, from the floor to the knees. Lie on your back, bend your legs, put your hands behind your neck and slowly lift and lower your body. Do not rush to fall to the floor, give your muscles time to strain.

Diagonal twists
With this exercise, you strengthen the oblique abdominal muscles. The starting position is the same. Lift the left side of the body (the right one is “nailed” to the carpet) and try to touch the right knee with your elbow, and then vice versa. Hold for a second in a bent position.

Reverse twists
Or lift the pelvis. Effective for the lower abdominal muscles. Lie on your back, stretch your arms along the seams (if you have back problems, put it under the sacrum).Raise your legs, strain your stomach and tear off the pelvis, stay in this position. You can tighten your legs or knees to the head.

Double twists
All straight abdominal muscles are involved in this exercise. Lie on your back, bend your legs, lift them at a 45 degree angle and put your hands behind your head. Try to group, lifting his head with shoulders and pulling his legs to his head. Hold up at the top point and lower the shoulders onto the carpet (bent legs remain suspended).

Lifting legs
Lie on your back, stretch your arms along the body. Lift straight legs, without lifting the pelvis, at a 90 degree angle to the body. The second option is to raise the right and left legs alternately.

You can achieve a beautiful press with any source "material" - the state of your body. The most important thing is to set a goal, determine approximate terms, so as not to relax even for a day, and begin Review your diet, strengthen your muscles and start working on the cherished cubes - just a few months of training will allow you to enjoy the perfect figure. And if after the achievement of the result you support it, you will forget about the flabby body and in old age.

Video: how to pump a super press