Don't have time to visit the gym? Study carefully the techniques of pumping up the relief press at home, devoting just a couple of minutes a day. It is probably difficult to find a man who does not want to have a pumped up abs. At the same time, this is a rather complex muscle group and it is necessary to show patience and perseverance to pump it. Of course, it is best to train in the gym, but not everyone has such an opportunity. Today we will introduce you to a set of exercises for the press at home.
Some people with a big belly are wary of abdominal training. Their fears are completely unfounded, since these are ordinary muscles that are no different from, say, biceps. Strength training uses the same approach to work on any muscle.
During the week, you should take three or four times. It is very important that the load is distinguished by variety and for this reason it makes sense to compose several sets of exercises for the press at home, which will include from 4 to 8 movements. All exercises should be performed in three sets of at least 20 reps. You should gradually increase the number of repetitions in the set to 50.
We have already said that all muscles are trained according to the same principle, which means. That the last repetitions in the set must be performed through force. When you can easily perform all the movements included in your set of exercises for the press at home, then you need to complicate them. First, you can reduce the duration of pauses between sets to 60 seconds, and then you have to use weights.
A set of exercises for the press
- Exercise 1. Take a supine position with your toes and knees bent. Cross your arms and hold them in the chest area. Begin to lift the upper body until the elbows touch the knees. Develops the upper abdominal muscles. Start with 20 reps per set.
- Exercise 2. This movement, unlike the previous one, is aimed at strengthening the lower abs. The starting position is similar to the previous one, but not the legs are fixed, but the upper part of the body. To do this, you can hold onto the chair with your hands. Start raising and lowering your legs, but during movement do not touch the ground with them, but keep them at a minimum distance from it.
- Exercise 3. Aimed at the development of the oblique muscles of the abdomen. Lie on your back and bend your knees, placing your hands behind your head. Begin to twist the body, trying to reach the left knee with your right elbow and vice versa.
- Exercise 4. Aimed at developing the lateral muscles. Lie on your side with your legs bent at the knee joints and placing them one on top of the other. The right hand is along the body, and the left is behind the head. Begin to lift your pelvis, lifting up on your right forearm. It is important that at this moment the body also rises, forming a straight line. The upper arm (the one behind the head) must be moved to the waist. In the extreme upper position of the trajectory, it is necessary to pause for two or three seconds, after which return to the initial position. Repeat the other way.
How to compose a set of exercises for the press yourself?
We have already said that the load should be as varied as possible and for this reason it is necessary to periodically change the exercises. To compose a set of ab exercises yourself at home, you first need to make a list of them. To do this, use the Internet.
After that, you need to choose one or two movements, aimed at developing the lower and upper abs, as well as for training the lateral and oblique muscles. You shouldn't have a problem with your choice of movements, as there are many different twisting options.
It is very good if you have a horizontal bar, as you have another opportunity for training the lower abdominal muscles. But you must remember that in order to get the maximum result, you need not only to raise your legs, but to deviate the pelvis as much as possible from the vertical plane.
If you have excess fat in your body, then you should definitely get rid of it. Here you will have to use an integrated approach, combining strength and aerobic training with a dietary nutrition program. However, getting rid of body fat is a topic for a separate article and it is impossible to talk about it in a nutshell.
But you must remember that as long as there is fat in the abdomen, the abs cannot be seen, no matter how well it is developed. Thus, you definitely cannot do without fighting fat. In this regard, it is easier for hardgainers who need to focus on training, since they gain mass very difficult, including fat.
Elena Silka tells about the most effective exercises for the press in the following video:
