How can I pump up the lower press without leaving home?
In the past few years, a healthy lifestyle is quite common and, importantly, a fashionable phenomenon that pushes crowds of young people not only to proper nutrition and the absence of alcohol in their diets, but also to active trips to fitness clubs.
Now every third person can boast that he has a six-month subscription to the gym, and some even got a personal trainer, everything, as they say, for the benefit of health and beauty.
This, of course, is very good, but what can be done by those who have no opportunity to visit such places, there can be many reasons, and the result is that the lack of sports in life will definitely have a negative effect on the general physical condition of a person.
There is a way out, of course, a beautiful figure and relief muscles can be purchased at home, most importantly, it is purposefulness, patience and responsibility.
Now, when summer is in full swing, I never want to look perfect, especially with regard to the lower press, it’s very difficult to resist its beauty, both for men and women.
However, it is not so easy to make it sexy and prominent; it is not enough just to press a press; you need to resort to a whole complex of exercises and recommendations.
As you know, a person's press is divided into upper, lower and side, and, sadly, the lower press is the hardest to pump because it is the least involved in the process of human life, and most of the exercises affect the maximum and lateral press.
The answer to the question of how to pump up the lower press at home quickly and correctly consists of several points:
- proper and healthy food;
- training, which include cardio-load and strength exercises.
Of course, you can not go on a diet and continue to eat on the same principle as before, but it is unlikely you will achieve the desired result: you, of course, pump up the press, but the fat that hides it won't go anywhere.
Remember that abdominal exercises do not burn excess fat, so an additional course of cardio loads and proper nutrition are so necessary.
What is needed to pump up a beautiful lower press?
First of all, work out a clear program and time when you can devote at least half an hour to your workouts. They can not be missed, if you really decide, then you need to work on it.
It is not necessary to practice every day, even, rather, not worth it, it is necessary that the body has time to recuperate, otherwise such a glut of workouts is fraught with muscle fatigue. It is best to engage in a day, that is, about three or four times a week.
Prepare a surface for you to swing your abdominal muscles without any problems. It should be quite tough, on a soft surface you will not be able to achieve visible results, and indeed it is fraught with spinal injuries.
The usual tourist rug, which is laid on a flat floor, is best suited to ensure that the room is protected from drafts, otherwise you can catch a cold back or kidneys.
Each workout should be accompanied by any musical compositions, it is desirable that they be rhythmic. Before starting to pump the press, it is necessary to warm up the body thoroughly or to do a preliminary warm-up.
To do this, jogging on the street or on the spot, some aerobic movements, or performing a light warm-up complex of exercises at an accelerated pace will do. By the way, you can pick up a few videos in which all the exercises on the lower abdominal press are thoroughly disclosed, common mistakes and features of the exercises are indicated.
Usually they are led by professional fitness instructors who will be able to help you, as soon as possible, to achieve their dreams with their advice. So, here are some of the most common and effective exercises that will help you pump up the lower press.
Exercises for lower abdominal press
This exercise, although it does not require special manipulations, is very effective and popular. It is necessary to lie on your back, arms stretched along the body, palms down. Legs lift up, perpendicular to the body.
After that, we begin to tear off the pelvis from the floor, and at this time the legs should look at the ceiling as much as possible, and not reach for the head. At the same time, it is necessary to make pushing out by the abdominal muscles, and not help yourself with the legs and other parts of the body.
All the exercises that will be listed below, including this, are performed in 2-3 sets, 15-20 times.There is no need to do more repetitions, because after 20 times overwork occurs and muscle growth does not continue.
For girls, this exercise is probably familiar from childhood, and it is great in their case, with proper performance of the lower press muscles swing quite easily and quickly, because not only the lower abdominal muscles, but also the upper ones are involved in it.
From a position lying on the floor, hands should be hooked behind the head, elbows apart. After that, we begin to pull the opposite knee alternately to the elbow, and at this time the free leg is in an extended position parallel to the floor, without touching it.
We lay down on the floor, on the back, arms stretched along the body, palms down. Legs rise above the floor by 10 centimeters, and then from this position they rise alternately to the state perpendicular to the floor. For beginners it is better to do a lightweight version of this exercise: legs are bent at the knees, then the load on the lower back is significantly reduced.
This exercise is familiar to all since childhood, it is one of the most popular and common, but no less effective.The legs rise 10 centimeters above the floor, and then horizontal legs must be made with the legs, repeating the movements of the scissors. When performing the exercise, the head should remain on the floor, and the swings themselves should be done as soon as possible.
We also lie on the floor, only we stretch our arms over our head, and raise our legs slightly. Then it is necessary to develop: at this moment, the arms and the body stretch to the legs, and the legs stretch to the body. Then we return to the starting position. This exercise is best done in a measured way, do not rush, working through all areas.
Lifting the legs on the horizontal bar
This can be done in any yard, where there is a bar or at home, if you have a Swedish wall. It is necessary to hang on the crossbar, and then with one powerful movement raise the legs, trying to achieve a parallel position of the legs and the floor.
Avoid making your body sway, work with your abdominal muscles. For beginners, a light version of the exercise can also be used, which also helps to pump the lower press equally efficiently. We are raising not straight legs, but bent knees, and it is desirable to reach the chest with the knees, hold them there for a few seconds and lower them down.
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