What exercises for the press at home you need to perform in order to achieve excellent results

Press is not only beautiful. He is the force center of the body. The abdominal muscles are an anatomical corset that holds the internal organs, not allowing them to shake during movement, thereby reducing the possibility of damage.

There is a misconception that pumping beautifulpress is easy enough. In fact, it is necessary to make considerable efforts, both physical and moral, to get the result. Moreover, it is not enough to do only exercises for the press at home, you still need to follow the diet and water balance.

Basic principles of working on the press:

1. Regular exercise: to do exercises for the press at home should be at least 4 days a week, ideally - every day.
2. Intensity: the speed of the exercise should be as high as possible. Thus, combustion of the fatty layer and pumping of muscles occurs.
3. Overcoming muscle pain: This is a prerequisite, even when you do simple exercises for the press.
4. Proper nutrition: revise your diet, because not in vain the cubes of the press hid under the fat. In the menu should prevail foods high in protein (meat, fish, cottage cheese and eggs), but the hydrocarbon-containing products reduce to a minimum.

According to anatomy, a set of exercises for the pressfor men and women is no different. The only difference is the use of weighting, which increases the resistance and gives an additional load. For a woman, this is in principle unacceptable, of course, if she is not a professional bodybuilder.

So, let's look at the basic exercises for the press at home. They are divided into exercises for the lower and upper lobe, as well as for oblique abdominal muscles.

To work out the lower part of the abdomen, you needto engage your legs. They should not only be tense, but also actively work. An example of such a load may be an exercise "Scissors", with the technique of performance, which is likely familiar to all amateur athletes. To perform this simple but effective exercise, it is necessary to lie on your back, hands to pull along the trunk or poke under your waist. Alternately, cross the straight raised legs in a direction from side to side. Legs should be kept lower, not more than 5-7 cm above the floor surface.

For the development of the top share irreplaceableexercises are twisting. Doing them, it is better to keep your hands on the back of the head, bend your knees and spread it slightly. At the peak of the voltage (top), you need to linger for a few seconds. The chin should stretch upwards.

Oblique abdominal muscles are well studied asstanding, and lying down. When doing an exercise for the press at home, you will need weighting or dumbbells. You need to stand up straight, legs spread slightly wider than shoulders. We make the slopes to the sides. If the exercise is performed lying, then the starting position is lying on the back, legs are dilated and bent. You need to alternately twist, trying to reach out with your elbow to the opposite knee.

These exercises are basic. Starting from them, you can develop your own individual complex, using an additional sports equipment. An excellent assistant in this can become fitball.

The main thing in achieving this goal is a systematic and integrated approach.

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