We swing the press at home.

First you need to warm up your muscles with a warm-up. An approximate set of movements is as follows:

  • working out all joints by rotating clockwise and counterclockwise;
  • bends forward and to the sides;
  • activation of the cervical muscles - head turns and nods;
  • body turns to the right and left;
  • any stretching.

All these simple actions will avoid injuries to tendons and joints, increase blood flow to muscles, and improve coordination. Simply put, the task of charging is to prepare the body for active movements. Too abrupt transition from rest to load causes unnecessary stress, forcing all systems to work in an emergency mode. Neglecting to warm up can worsen overall health, lower mood, and increase fatigue. As a result, the effectiveness of training will noticeably fall and it will take longer to wait for a beautiful abs to appear.

Workout

It is impossible to simultaneously engage all the muscles that make up the abs in one exercise. Therefore, it is conventionally divided into upper, lower and lateral.

Working out each of these parts will require you to perform your movements during classes. The number of repetitions in the approach depends on the initial training and the characteristics of the body. As a rule, the first 2-3 workouts are introductory: excessive activity on them will give nothing but pain and stiffness in the muscles.

But the following classes are recommended to be carried out already in the mode of three approaches, containing several repetitions of each of the exercises. To get visible results relatively soon, you must always work to the limit. Therefore, it is necessary to gradually increase the number of repetitions without changing the number of approaches.

So, the options for exercises for the upper press:

  • Lie on your back, put your hands behind your head. Fix straight legs by catching on the edge of the furniture. Raise your torso to a sitting position. If the exercise is too hard, your legs can be bent at the knees.
  • The starting position is the same. Raise only the upper part of the body by 20-30 degrees, firmly pressing the lower back to the floor.
  • Select a comfortable incline angle on the press bench. Take the starting position, catching your feet on the ledges and clasping your hands behind your head. Raise your torso, trying to reach your hips with your chest. Over time, increase the incline of the bench, increasing the range of motion.

Tasks to develop the lateral press:

  • Lie on your back, clasp your hands on the back of your head, bend your legs at the knees. Simultaneously raise the torso and legs, trying to reach with the elbow to the opposite knee. In this case, the thigh line should not go beyond the imaginary perpendicular to the floor.
  • The initial posture is the same as in the previous exercise. Raise bent legs, and then lower them to the right, trying to touch the floor with your knee. Then repeat the same, turning to the left. In this case, the shoulder blades must remain motionless.

The lower press is the most capricious. It is quite difficult to pump it up, but the following actions can help in this:

  • Familiar from school, "scissors". Lie on your back, put your hands along the body. Raise your legs 30 degrees above the floor and make "shearing" swings.
  • Use of statics. The starting position repeats the previous description. Raise your legs above the floor quite a bit and freeze in this position. The longer you manage to hold on without relaxing, the better.
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  • Hang on the wall bars or horizontal bar. Raise bent knees to your chest. Over time, you can complicate the task by straightening your legs.

You can perform all the exercises in a row, or only a select few. If the question is how to quickly pump up the press at home, you should not only do all the movements described above, but also work with weight.

So, you can work on yourself at home. You just need to organize everything correctly and create your own set of exercises. Of course, this will take a long time, but the reward will be multifaceted pleasure. It will bring not only the favor of the opposite sex, but also new sensations associated with the ability to move more confidently.

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