How to pump up the press?
In order to properly pump the press, complex exercises or advanced training programs are not needed at all. Beginners need to understand the anatomy of the muscles of the abdominal region, as well as be able to consciously strain the press when performing exercises. In addition, training should be regular - quickly pumping up the press , you will also quickly lose it without the proper level of load.
From an anatomical point of view, abdominal muscles are not only the rectus abdominis muscle, which forms cubes. The muscles of the abdominal region consist of several layers located both parallel and perpendicular to the waist. That is why the best exercises on the press imply all kinds of twisting , as well as lateral inclinations and movements with rotation.
Separately, it is necessary to mention the importance of static exercises. Since the key task of the muscles of the press and the body is to maintain posture and intra-abdominal pressure, not only dynamic training with movement (the aforementioned twisting), but also stationary training that develops endurance is necessary for pumping. First of all, we are talking about the exercise bar .
Flat Belly Exercises
Exercise for the press is a way to increase the tone of the abdominal muscles, improve blood circulation in the tissues and a method of developing control over the work of muscles. At the same time, none of the exercises for the press, including the most effective ones , is capable of burning fat and making the stomach smaller - rather the opposite. Often, pumping the press leads to an increase in muscle volume and an increase in waist circumference.
If you want to get rid of excess weight, you first of all need regular cardio training and a diet with control over the glycemic index of carbohydrates. It is the excess of fast carbohydrates in the diet that leads to the accumulation of fat mass in the press area. It is also important that a low level of subcutaneous fat will increase the efficiency of exercise - you can literally see the work of muscles.
How to burn belly fat:
- Exercise Cardio Regularly
- Give Up Fast Carbs
- Strengthen your press with hypertrophy exercises
- Increase lean body mass
The best exercises for the press
The key to choosing the best abs exercise is variability. The abdominal muscles adapt extremely quickly to uniform training, so it is recommended to regularly replace the exercises with new ones or switch to using additional weights. At the same time, it is best to download the press at the beginning of the training, when you have the most strength.
Basic exercise for pumping straight abdominal muscles. The lifting of the body up is carried out on exhalation and due to the conscious tension of the press.
Exercise for the lower press. Lying on your back, tighten your abdominal muscles and lift your straight legs up; then, as you exhale, pull the legs bent at the knees to the chest.
Exercise for oblique abs. Twisting is also performed at the exit and with the conscious involvement of the muscles of the abdomen in the work (keep your hand on the belt to feel muscle contractions).
A complicated variation of ordinary twists. Most effective for the full involvement of the muscles of the rectus abdominis muscle in the work.
Key static exercise for the press. Hold the bar for 30-60 seconds, maintaining a normal breathing rhythm. The abdominal muscles are tense.
Dynamic twist bar
Complicated plank variation. First, stretch your arm forward, then, as you exhale, pull it to your belt, while at the same time pulling your leg bent at the knee.
Turn the legs in the bar
Exercise for the side press. Starting position - a bar on outstretched arms. Tighten the abdominal muscles, pull the leg bent at the knee to the belt, then slowly turn to the side.
Exercise for the development of oblique muscles of the abdomen and the study of the lower press. At the exit, pull the knee to the chest, while pointing the opposite elbow towards it.
Starting position - lying on your back, arms and legs extended. Due to the strength of the press, lift your legs up while lifting the body. Hold on to the top point.
Advanced Press Exercise. Lightweight variation - with legs bent at the knees, complicated - with straight legs.
If you really want to quickly pump up the press, then it is best to train it 3-4 times a week. Firstly, each exercise in the gym should begin with exercises for the press - 1-2 static and 1-2 dynamic exercises serving as a warm-up are enough. Secondly, one of the workouts of the week you should devote to the targeted study of the muscles of the body.
In addition, during the implementation of the main training program, you should constantly feel the pressure in the work. He should be energized both with squats and with a bench press of dumbbells. Combine and alternate exercises - after pull-ups, do 1-2 sets of leg lifts in the hanging, after the bench press - a bar or a bicycle . Among other things, training for the press can be easily carried out at home.
How often do the press?
Theoretically, you can train your abs even daily. The main thing is to alternate the departments of the abdominal muscles. For example, in one day do oblique muscles of the abdomen , in the next - lower press . Plus, as we have already noted, once a week do a hypertrophy training. It involves performing only 5-10 heavy repetitions in an exercise - usually this requires the use of weighting materials.
After training the press for hypertrophy, the abdominal muscles need at least 48 hours to fully recover. The best schedule would be a combination of leg training and abs on Friday, and a full weekend of relaxation.
The best strategy for pumping abdominal muscles is to incorporate various abdominal exercises into the main training program. Dynamic options for the strap are great for warming up the body, as well as for developing the muscles of the body. At the same time, in one of the workouts of the week, you should do a press in the power mode of hypertrophy - with extra weight and a low number of repetitions.