How to pump up the press?
The press is also a muscle, and you need to swing it the same way as all other muscles - a maximum of twenty repetitions in four approaches. Of course, in this case, you will have to perform the exercise with additional weights, otherwise the body quickly adapts.
Remember that it is better to do 20 repetitions of twisting on blocks with an additional weight of 40-50 kilograms than a thousand twisting without weight. In addition, the press needs time to recover, and it makes no sense to train it daily.
"Vacuum in the stomach" - the secret of an ideal press
In addition to exercises on the mass of the abdominal muscles, exercise is important, affecting the internal supporting muscles, giving the stomach a flat shape. One of the best exercises of this kind is the " vacuum in the stomach . "
Technique of exercise: standing straight, pull in the stomach as much as possible, imagining that the navel is touching the spine; hold your breath, freeze for a few seconds, exhale. Gradually increase the time. Repeat 15 times daily.
Bottom Press - Home Workout
To make a beautiful press with a pronounced V-shape will help both special exercises on oblique muscles of the abdomen ("lumberjack", lifting legs in the arms), and home workouts when you learn to feel these lower abdominal muscles.
How to feel these muscles? Standing in front of the mirror, strain the lower part of the press, trying to “squeeze” exactly the lower abdomen. Repeat again and again until effort is required. Then do the same while lying down.
The secret of cubes and flat stomach
The secret of cubes on the stomach is genetics and general thinness. The press is visible only when the fat content in the body is less than 7%. Even if the press is not pumped, anyway, at 7-8% a flat, beautiful and embossed stomach is guaranteed. It is with these numbers that you need to start downloading the press .
But if the fat level is higher than 12%, then it does not matter which press, because nobody simply sees it under a layer of subcutaneous fat. Two-thirds of the work on the press is diet, and only one-third is training, and weight training.
How to measure subcutaneous fat?
There are two ways to measure your subcutaneous fat. Firstly, a caliper , a simple plastic clip like a caliper. You measure the thickness of the fat fold, and then see the percentage of fat in the tables.
The second method is an electronic fat analyzer (fat meter), which passes a weak current through the body, and determines the percentage of fat by the level of resistance. It is found as a separate device, as a balance with the function of determining fat.
During each exercise, you must definitely feel how the press works. Without this, it is simply impossible to understand whether you are doing the exercise correctly. The second secret of a flat stomach is the rejection of carbohydrates or a keto diet .