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Video: how to pump up the press at home
A beautiful and toned belly is an indispensable condition for the formation of a slender figure. There are sets of exercises that athletes use to work out the abdominal muscles when exercising in the gym. But what if your daily routine does not allow you to set aside time for going to the gym? Recommendations for pumping up the press at home will help you.
It is easy to pump up the press if you follow the video instructions
Pumping up the press: general recommendations
Working on abs at home requires discipline and organization. To pump up your abs at home, you don’t need fancy exercise equipment and sophisticated equipment. Many exercises can be performed on the floor, on a chair, or on a compact gymnastics bench.
When you reach a certain level of fitness, you may need to use small weights, such as dumbbells or other weights.
Make sure that the area where you are teaching is well ventilated and that there is enough room in the room for you to stretch out on the floor or full-length gymnastics rug. Clothes for classes should be as free as possible and not restrict movement.
It is recommended to pause for at least five minutes between individual exercises. This time is quite enough to restore breathing, give the muscles a rest and return to their normal state. During a pause, it is best to move freely around the room or do some breathing exercises.
How to pump the press at home
Find a few exercises aimed at pumping up the abs. The simplest of these is lifting the body from the starting position lying on your back. At the first stage, the hands can be located along the body, later they can be laid behind the head, clasped in a lock. After mastering the exercise, body lifts can be performed not from a prone position, but sitting on a low bench. At the same time, the legs are held in support; for this, in the simplest case, the sofa seat can be used. This exercise develops the lower abdomen well.
The next exercise focuses on pumping up your upper abdominals. Lie on your back with your arms along your body. Without lifting your head and shoulders off the floor, lift both legs up to an upright position. Try to keep your legs as straight as possible. Slowly lower your legs, feeling the abdominal muscles tighten. Do a few repetitions, trying to get all the movements done correctly.
Do another isometric abdominal exercise. Take the previous starting position – lying on your back. Bend both legs slightly at the knees, feet should touch the floor with their entire surface. Place your hands behind your head and clasp them together. Now try to lift your shoulder blades off the floor, pulling your head to your knees. Once you reach the maximum possible position, linger in it for a few seconds.
With such a static load, excess fat in the abdomen is burned as efficiently as possible.
When you have mastered the exercises described well, you may well complicate the complex by adding twisting in a standing position with a gymnastic stick on your shoulders or lifting your bent legs to your stomach from a hanging position on a home bar.
See also: how to lose weight after childbirth.