Is it realistic to pump the press at home? What exercises provide the best result? How to commit by constantly progressing? For answers to these questions, read on.
The embossed press is an indicator of physical fitness at a high level. In order to acquire a separate abdominal musculature, it is not necessary to go to the gym. There are many exercises for people who do not know how to pump the press at home. But that’s often the problem. Beginning athletes rush from one technique to another, striving for a quick result, only slowing down the process of development of abdominal muscles. The following training program will help you get a relief Press in the shortest possible time.
Basic exercises
To fully pump up the abdominal muscles, it is enough to regularly perform only 5 classic exercises:
Crunch-Standard twist, allowing you to work the muscles without additional accessories. It is necessary to take a position lying on your back, bend your legs at the knees, place your hands at the level of the head. Perform a quick flexion, without removing the lower back from the floor, and a slow extension while observing the negative phase. Make twists by engaging exclusively the abdominal muscles. Do not pull yourself to the head or neck so as not to reduce the pressure on the abdominals and injure yourself. Repeat the described movements until the muscles «burn».
Twisting with alternating bending of the body to the sides – a variation of the previous exercise for the load of the press, external oblique muscles. To perform it, take a position lying on your back, bend your knees, place your hands at the level of the head. Make a quick twist with an inclination to the left, slowly accelerate, repeat the exercise in the opposite direction. Perform until failure.
Vertical lifts of the legs in the supine position to work the lower part of the press. Rest your back on the floor, stretch your arms along the body. Quickly lift your legs at an angle of 90 degrees, slowly return to the starting position. Observe the negative phase so that the muscles are longer under load. Watch for the straight position of the legs – if they bend at the knees, the effect will decrease. The lower back during execution should not come off the floor.
Scissors are a classic exercise that is part of the school’s physical program. Take a position lying on your back, lift your legs at an angle of 30 degrees. Make sure that they do not bend at the knees. Then simultaneously lift the right leg up and the left leg down, and vice versa. Heels should not touch the floor. Perform repetitions until failure. The described technique is aimed at developing the lower part of the abdominal muscles.
Lath. This exercise increases the strength of the press, not the volume. Take a position in the supine position, bend your arms, moving the load from the forearms to the elbows. You are in a static position for the maximum time allowed.
Abdominal muscles are restored quickly, while the load on the cardiovascular system and the body is minimal. Therefore, it is not necessary to observe a prolonged rest between approaches.
At the initial stage, the duration of the break is 1 minute, and as the endurance increases, it can be reduced to 10 seconds or completely excluded.
Train 5-6 times a week to get a quick result.
Exercises for the advanced
If the exercises described above do not provide a tangible load for the further development of the press, it is not necessary to resort to weights to continue to progress. Free weights when pumping abdominal muscles create a risk of injury, and you can achieve the desired effect by using your own weight. The next 6-minute complex for the Advanced will provide a high level of load for athletes with good endurance:
Exercise «dragon flag with ejection of legs». Take a position lying on your back, spread your arms behind your head and grab the sofa or bed, fixing the body in a stationary state. Raise the legs with the pelvis and lower back above you at an angle of 90 degrees, straighten and slowly lower with eccentric force to the starting position. Repeat the described steps for 45 seconds.
Exercise «thread to the needle» in the rack of the side bar. Take a lying position by pressing on the floor with only one elbow. Take the second hand as much as possible and return to the original state. Repeat for 45 seconds.
Negative Extensions with a pancake (dumbbells or kettlebells). Sit on the bed, lift the projectile above you, slowly descend with it on your back, transferring the load to the press. Straighten without the weight and repeat the described steps again. The advantage of this exercise is that the sports projectile is not used at the time of twisting, but only in the negative phase of extension, due to which the risk of injury is minimized. The execution time is 45 seconds.
Exercise «steps of the climber» in the position on the fingers. Take a lying position and lean at an angle. Tear your palms off the floor by moving the load on your fingers. Alternately, start your legs under yourself and return to the starting position. The execution time is 30 seconds.
The listed exercises are done without interruption between approaches. Repeat the described training program in 2 turns with a rest of 15 seconds in between. This technique refers to high-intensity loads and requires good physical preparation. But it will ensure progress even to athletes who already have a powerful and embossed press.
Finess Head 