When I went on a diet and started losing weight, I realized that it was important for me to tighten my stomach. For this we also need physical exertion. But unfortunately, I didn’t have the opportunity to go to the gym, so I decided to do what I can – to press the press at home. Fortunately, it takes a little time, and special sports equipment is not needed.
Goal: muscle building or slimming
Exercises on the press are done with different frequency (the number of workouts per week), and with a different number of approaches and repetitions. The number of classes depends on what you want from training:
Objective number 1. Develop and grow abdominal muscles. We conduct 2 or 3 workouts, distributing them for 7 days. 3 or 4 approaches, in each of them you make up to 10 repetitions.
Objective number 2. Remove fat from the abdomen (just my task). Many constantly shake the press, but do not see the characteristic cubes. Either the stomach is non-planar, or worse, it sags.
In this case, you need to eat less fatty foods (and it’s better to eliminate altogether from the diet for the period of employment) and pump the press, doing many repetitions – from 20 to 30 in each of 3-5 approaches. In this mode, I trained 3 or 4 times every week until the result was noticeable.
The nuances of abdominal exercises: how and when
Do not exercise on a full stomach. It is better to wait at least a couple of hours after meals and begin to train. It is preferable to engage in the morning. For example, after awakening I wash my face, I can drink a little water and start a set of exercises for the abdominal muscles.
Do you have a sofa or a bed at home? Do you really want to make your press more attractive? Find at least 20 minutes of free time for training? If all questions are answered in the affirmative, then proceed to the task;)
Do not forget about the warm-up: warmed muscles exercise better. And the risk of something to pull yourself (the same back), is reduced to a minimum. Lean, turn to the sides, knead the joints for a maximum of 10 minutes.
I did the easiest exercises:
№ 1. Legs (at first, you can be bent) are hooked under the sofa, or let someone hold them. We lift the body with the elbows spread to the sides (we hold the back of the head with our hands) up to 15 times – and this is 3 or 4 approaches. This is the study of the upper abdominals.
№ 2. We do it the same way, but after each lifting the body, we touch the elbows of the knees crosswise. That is, the left elbow needs to reach to the right knee, and right to the left. Good for training the lateral muscles of the peritoneum.
Number 3. We lie down on the floor, move the feet, lift straight legs to a 90 degree angle relative to the body. Hands can grab either a sofa or a bed. Later, you can raise your legs a little and lower, keeping it suspended (not touching the floor). Up to 4 sets of maximum 10 repetitions. Develop the lower cubes of the press.
№ 4. We make scissors or a bicycle.
Do not forget about rest and nutrition, as well as the fact that muscles tense best when you do the final repetitions of the last forces.
Interestingly, in order for the result to be obvious, and the press inflated, you need not only to do the exercises, but also to monitor the diet. It is believed that the result depends on 90% of the diet, and only 10% – on the exercises.
In other words, if the body receives more energy than it spends, then all the excess is deposited in the fat, including the stomach. And here either persistent and long workouts 5 times a week for 2-3 hours (it is unlikely that someone will be enough for a long time), or classes for 20-30 minutes and some food restriction will help to achieve the goal – to pump up the press.
Do you swing the press at home?