To pump the press at home

Girls are curious people and always look for an easy way to make their figure perfect and dream about a beautiful press. However, this dream can become your reality. For this, it is not necessary to attend expensive sports clubs. You can buy a beautiful press at home. Only your desire, perseverance and enthusiasm are important. Let's look at how to pump up a house press girl, without spending much time and energy.

Pumping the press at home is not a difficult matter, but requiring regularity. Therefore, in order to achieve the result, lessons should enter into your habit. It is not necessary to rock the press in the morning, when you have not woken up yet. Choose a comfortable time for yourself 30 minutes a day to avoid missing the class.

You also need to pay attention to food. In order to achieve a good result, you must adhere to a diet with a low content of harmful fats.

Swing the press at home

Consider how to properly pump the house press. Begin classes with a warm-up. The muscles of the press can be heated by means of the rotation of the torso, twisting in the standing position and using the torso in different planes. After you have warmed up the muscles, you can start the exercises for the press at home.

1. Exercise number 1 - twisting. The simplest exercise for the press, which all schoolchildren know. It trains straight muscles of the abdomen. Performed in the supine position on the back, hands behind the head, elbows diluted, legs bent at the knees, fixed. We lift the body with the muscles of the press, without tearing the lower back from the floor. For beginners, this exercise can be facilitated by keeping your hands in front of you. For people who are more experienced, you can straighten your legs in your lap, which adds to the pressure on the press.
2. Exercise number 2. This exercise is a variation of the previous one. It is executed from the same initial position. Starting twisting, with the elbow of the right hand, touch the left knee, go back to the starting position, then with the elbow of the left hand, touch the right knee and return to the starting position. This exercise well shakes the oblique abdominal muscles.

I want to pay special attention to how to pump the bottom press at home. To do this, perform the following exercises:

3. Exercise number 3. Performed in a prone position, legs straight together, hands behind the head. We lift our legs up at an angle of 45 degrees and then lower them down. Beginners, for simplicity, you can place your hands along the trunk.
4. Exercise 4. Performed also in the supine position on the back, legs bent at the knees, hands lie along the body. Do not tear off the blades from the floor you need to lift the pelvis up, then return to the starting position.

At the beginning of their classes, exercises are performed with bent knees, gradually straightening them, this will allow to give pressure to the press gradually. In case you need more load, you can tie the load to the legs.

Workout at home

As mentioned earlier, the main thing in the process of training for the press is regularity.

You can make a program for yourself at home. Very good, if your training will be in a day. The number of repetitions of the exercise can be completely different from 10 to 100 depending on your preparation. But do not overload yourself. Add the load gradually. It is desirable to make 2 or more approaches.

In order to significantly simplify the training of the press at home, you can purchase a sports bench as a home simulator for the press. Then you no longer have to look for what to hook on, so that your feet stay motionless during class. In the bench there are provided for this case convenient rollers. Such benches are straight and curved. Curved benches are specifically designed to relieve tension from the back during training, because doing this on the floor is almost inevitable.

Carrying out all the recommendations, you can not create an ideal press at home.