How to pump up the press?
The only way to pump a powerful and beautiful press is to love to swing it. The correct execution of twisting and other abdominal exercises should give you a clear feeling of tension in your abdominal muscles - and after training you should feel the abdominal muscles tightened and elastic. In addition, it is necessary to remember the comprehensive strengthening of the hull.
To strengthen the neuromuscular connection with the brain during the exercise on the press, it is necessary to strain it as much as possible. This will allow the cubes to appear, and you - pump up the press in just a week. Otherwise, the repetition will be performed due to the muscles of the legs and lower back, which will quickly lead to pain in the neck and lower back, and not to the relief muscles of the abdomen.
In order for men to pump the press correctly, they need to get used to maintaining the abdominal muscles in light tension during the day - in simple words, at any time be ready to withstand the blow of the fist in the abdominal area. The main press exercise developing this ability is the static plank exercise - we already wrote about how a beginner can learn how to make a plank .
// How to download the press correctly:
- learn to feel the work of the abdominal muscles
- exercise at a slow pace
- train the press 2-3 times a week
- change exercises regularly
Press: the best workout
The best workout for pumping abdominal muscles is the alternation of correctly performed abdominal exercises with workouts for burning fat . It is important to understand that even the most effective exercises on the press are not able to create a relief and make the stomach taut - you can pump up cubes, but they will be hidden under a layer of subcutaneous fat.
On the other hand, a too fast rhythm of fat burning workout often comes at the expense of technology. You really will burn fat on the stomach with active exercise - but you will not achieve the cubes. That is why it is important to learn to learn how to swing the rectus abdominis muscles first, and then move on to regular abdominal exercises at least 2-3 times a week.
// Press flow chart:
- 2-3 workouts per week
- 3-5 abs exercises per workout
- 3-4 sets of 10-15 reps per exercise
- alternation of exercises for different areas of the press
How to pump up the press at home?
For pumping the abdominal muscles, home training is quite enough - especially in the case when it is not necessary to burn fat that hides the press. The main focus of such training should be the development of the connection between the abdominal muscles and the brain - in other words, you should feel that every moment of movement is performed precisely by the press. Read more in the article how to pump up the press at home .
Although there are scientific studies about the best abdominal exercises , in reality, someone feels better abdominal muscles when doing the bar, someone - with twisting, and someone - with side swings of the legs. It is necessary to try various exercises and select for yourself those in which you definitely feel the work of the press - only this will teach you to swing it correctly and become the way to achieve the dice.
// How to quickly pump up the press at home:
- Daily workouts of 10-15 minutes
- Alternating exercises for different areas of the press
- Focus on twist exercises and side trims
- Performing a vacuum in the abdomen at the end of a workout
Cubes on the press - how to achieve?
For the formation of cubes, the rectus abdominis muscle located on the front surface of the body is responsible. At the same time, it is impossible to pump up the cubes exclusively by twisting and other similar exercises on the rectus abdominis - it is also necessary to remember the transverse muscles encircling the body. The more powerful these muscles are, the smaller the waist and the stronger the press itself.
It is also important to pay attention to the development of muscle-antagonists of the press - that is, the muscles of the back and lower back. They are better to swing with the help of hyperextensions (rises of the body in the Roman chair). During hyperextensions, you can add slight twists to the sides - this will also help in creating cubes on the press. It is permissible for men to use additional weight in the exercise.
Best abs exercises
The aforementioned scientific studies and the rating of the best exercises on the press indicate that the most effective exercises are leg lifts and exercise bike . With their correct execution, twice as much muscle fibers of the press participate in the work as when performing classical twists lying or on a fitball.
However, the correct technique for doing the exercises and the conscious sensation of working the abdominal muscles are much more important than what kind of exercise for the abdominal muscles you choose. Technically correct twists will be more effective for the development of the abs than leg lifts performed by involving the lower back and arching the whole body. Earlier, we published a list of the best abs exercises for beginners .
The Importance of Static Exercise
Muscle fibers are of two types - red (slow) and white (fast). At the same time, red muscle fibers differ from white ones in that their main task is to maintain a static load, and not at all a quick weight gain. The muscles of the body and the press (especially the internal) are a slow type of fiber - low-intensity and long-term loads are necessary for their training.
That is why the most important exercises for pumping the internal press are static exercises , in which it is necessary to maintain tense abdominal muscles for as long as possible. Remember that in just 2-3 weeks of the bar, you can not only strengthen the muscles of the body, but also achieve a clearer and more noticeable separation of the press into cubes.
How to pump up the press: instructions
We summarize our recommendations on how to properly swing the press to achieve embossed cubes. But remember - in order to strengthen the abdominal muscles, beginners need to love to swing the press and start doing it regularly, and not once a week.
1. Reduce belly fat
The level of fat in the body for drawing the press is individual - for some it is 7%, and for someone the press is noticeable at 15% fat. Depending on this, the strategies for losing weight differ. To combat a large stomach, a weight loss strategy for men is suitable, while for some, a week-long diet for drying is enough.
2. Correct posture
A sedentary lifestyle provokes changes in posture, as a result of which the abdominal muscles relax, and the weight of the body is transferred from the front of the abdomen to the back. The result is stretched abs and pain in the neck, spine and lower back. To correct such disorders, exercises to improve posture will help.
3. Strengthen the body muscles
It is a mistake to perceive the abs only in the form of a rectus muscle located on the front surface of the abdomen. In addition to it, there are oblique muscles of the abdomen - for women, side turns are suitable for pumping them, and for men - bends with dumbbells.
4. Develop internal abs
Most abdominal exercises develop the outer layer of the abdominal muscles, practically without involving the internal abdominal muscles. However, it is these muscles that form the tightened abdomen. The best exercises for pumping the internal press are the strap and the breathing exercise the vacuum of the abdomen .
5. Download the press correctly
For the development of rectus abdominis muscles, hypertrophy training is necessary - exercises in multi-repetitive mode (for example, a hundred twists) will not bring any result. The acceptable margin will be 10-12 repetitions, subject to the correct technique.
6. Develop the connection between muscles and the brain
In order to pump up the press, you must learn to control your abdominal muscles and use them exactly when doing exercises. If you can keep the press consciously tense during twisting, this will greatly increase the effectiveness of this exercise.
Training and pumping the press begins with getting rid of excess subcutaneous fat on the stomach with a diet and cardio. Then follows the strengthening of the muscular frame of the body and the study of the internal muscles of the press with the help of static exercises, and only at the end - the implementation of strength exercises for the press to directly pump the cubes themselves.