Overweight is a scourge of modern developed society. Gone are the days when people had to put enormous physical effort into their food. Today, just go to the store and buy something for yourself to eat. In the meantime, a sedentary lifestyle contributes to health in a negative way.
And since the body likes to turn the excess into fat and put it on the stomach, many people cannot boast of a relief press. This article will explain how to make the perfect press for a week of training.
Understand that if you eat fatty foods, and in your diet there is an excess of calories that do not disappear, then no exercise will not help you. The body will still put off excess in the abdominal area.
In this case, no matter how hard you try, no matter how dry the press, for a week or a month you will not be able to achieve visible results.
To speed up the metabolism will allow multiple meals
It is necessary to reduce the amount of calories consumed and to balance the nutrition so that the body needs vitamins, minerals and other nutrients.
In addition, breaking your diet into 5-6 small meals a day, you can speed up your metabolism. This means that the body does not want to put off excess food on a rainy day, and excess substances will be removed or burned from it to produce energy.
With this exercise for the press at home will be even more effective. And fat in the meantime will be split faster and disappear.
Due to proper nutrition, the goal will be achieved much faster.
It is impossible to pump a press in a week without daily trainings. Find in your daily schedule 10-15 minutes for training the abdominal muscles.
Regularity of classes is also important. If you shake the press for 2 days, and then drop the case, then you will not achieve any changes for the better.
You can do at home, and you can in the gym
If you do not have the time or money to go to the gym, take consultations and personal trainings with trainers, then you can always pump up the press at home.
The following set of exercises perfectly will help you with this. And most importantly, you can’t be lazy, find permanent reasons for why you can’t start training right now.
What you need to do exercises on the press in the hall?
Most athletes train the press at the very end of the workout. On the one hand, this is good, on the other - bad. At the end of the class, there is too little strength left to work the abdominal muscles well.
Therefore, if you want to remove excess fat and make the press relief, begin to perform exercises for the abdominal muscles at the very beginning of the workout.
Before you begin to swing the press, run on the treadmill - this is suitable as a warm-up and to prepare the body for subsequent loads.
In order to make a press relief, you need a standard set of exercises, but you will need to do them in a special way:
Rises feet on the bar.
Lifts the body using the bench for the press.
Various options for twisting the abdomen lying.
We will understand how all the same, how they should be done to pump up the abdominal press.
Leg lifts on the bar is best done using straps that will allow you to escape from the constant control of the grip.
So, put on the straps, pass them through the horizontal bar, grasp his hands and fix the brush. Completely relax - in this position nothing should strain, even the forearms, as the brush is fixed with straps.
Legs must be close and even. Start them simultaneously lift up. As soon as you reach the angle of 90 degrees, try to freeze at least 0.5-1 seconds. After that, start as slowly as possible to lower them.
It is not recommended to do this exercise with jerks, since you will be swaying strongly, which will subsequently prevent you from maintaining the correct technique of execution.
If it works, do 4 approaches for the maximum number of times. Usually, after the 10th correct repetition, the abdominal muscles will start to “suffer”.
The bench for the press - a great helper!
Next, go to the second exercise. It is popular because, by performing it, you can easily adjust the load due to the amplitude of the movements, as well as taking an extra pancake or dumbbell. The abdominal press responds well to the load that it receives from this sports projectile.
Sit comfortably, fasten your legs, relax and sit on your back, arms crossed and placed on your chest. From this position begin to rise, using only the strength of the abdominal muscles.
As soon as the angle of inclination between the body and the legs becomes less than 90 degrees, start to slowly go down. But it is not necessary to go completely down - as you feel the maximum stretching of the press, do the second repetition.
Do as many repetitions as possible. If you can do it more than 100 times, you have achieved an excellent result, and your abdominal muscles are in good shape.
The bench for the press can become an indispensable ally in creating the cherished cubes.
What can you do at home?
If the first two types of workouts at home can be performed only with special equipment, various abdominal twists on the floor are excellent exercises for the press at home.
You practically will not need anything, it is permissible to carry them out even without a special rug or towel.
So what to do? Lie on the floor. Bend your legs at the knees, put your hands behind your head. Begin to tear the shoulder blades off the floor and lift the body up without changing the position of the legs or pelvis. Do this 30 times.
Then immediately without rest, place both hands on the floor on your right. Begin to do the same rises, but the amplitude should be two times shorter. From the side it should look like a slight swaying up and down. Do not lay the case on the floor, always remain in tension. Do 15 times, shift hands to the left and perform the same number of repetitions.
Then put your hands on the buttocks palms down, close your legs, keep them straight.
Lift them in such a position above the floor, imagine that they are your pencil or pen. Write in the air your surname, first name, then middle name. This will help to use absolutely all the fibers of the abdominals.
When this is not enough, you can start writing patters.
Breathe in for 2-3 minutes and repeat the same thing a second time from the very beginning (lie on the floor, bend your legs at the knees, etc.).
Perform to full muscle failure
All the exercises that are listed above, you should do until such time as the muscle refuses to contract, and not when you are tired, or you do not want to do it.
When the abdominal muscles involuntarily relax, and you can not perform at least half of the desired trajectory of movement, then you can stop. Only in this way you can make your press more prominent during the week of training.
Do not be like those people who do not bring the case started before the end. Set a clear goal and imagine how you should look at the end of the training cycle.
You can not give up, despite the many obstacles in your way: laziness, muscle pain, you want something tasty, alcohol.
If you can change yourself from the inside, then external transformations will not take long to wait. Lead a healthy lifestyle, eat properly, actively spend your free time. Practice and your body will get better every day. In the meantime, health, which is sometimes so badly lacking, will also strengthen.