" Mens sana in corpore sano " - this phrase has been known to all of us since childhood, although in a more familiar interpretation from Latin: " A sound mind in a healthy body! "It should be noted that in recent years, young people are paying more and more attention to their health in particular and a healthy lifestyle, in general. Now it's not even fashionable to smoke, it's a pity that this fashion should not be followed by the majority. .. Of course, not everyone has the time or opportunity to attend gyms or fitness centers. But nothing prevents doing exercises at home: at least to swing the press, to do an elementary exercise or jog in the mornings - there would be a desire! And today we will talk about how to properly press the press, because this simple exercise is quite effective for maintaining the shape at any age.
Very many people think that they know how to pump up a house press. And they are not far from the truth, but it is important to know some points. Since improper performance of exercises can not only not bring the desired effect, but also cause discomfort, and sometimes even pain in the back.
To begin with, it's important to know the theory of how to rock the press. In the anterior muscles of the abdominal cavity, the upper press and the lower press are distinguished. At any exercises for the press, both parts are involved, as well as the muscles of the back. But certain techniques and methods allow to accentually distribute the main load to the upper or lower part. Thus, for the workout of the lower press, exercises include lifting the legs, and the upper press is trained by exercises with the elements of lifting the upper part of the body. In addition, performing exercises, it is important to correctly distribute the breath - on the inspiration we do the exercise, and on exhalation we relax the muscles.
So, now let's start the concrete practical exercises:
Bottom press .Starting position: lying on the back, hands parallel to the body, legs bent at the knees. At the inhalation we raise, without bending our legs, after a short pause, we return to the starting position for exhalation. We execute 10-12 times for three approaches.
Slanting muscles .Starting position: lying on the back, legs bent at the knees, hands are behind the head or are diluted to the sides. On inhalation, raise, without bending, legs, at an angle of 90 degrees and lower them to the floor on the right side, touching the knee of the floor. On exhalation again raise our legs at a right angle and return to the starting position. The same is repeated for the left side of the body. We execute the "pair" 10-12 times for three approaches.
Top press .Starting position: lying on the back, legs bent at the knees, hands parallel to the body. On inhalation, we lift our arms together with the body and stretch ourselves upwards, without taking the lower back from the floor. On exhalation we return to the starting position. We execute 10-12 times for three approaches.
Complete the cycle of exercises with a series of slopes, thereby achieving some " massage " belly.
Also keep in mind that most professional trainers and fitness instructors, responding to the question " How to pump up a house press? ", recommend to follow the correct alternation of exercises. First, we load the muscles of the lower press, then the "oblique" muscles and finish with exercises on the upper press.
And remember that you do not need to immediately seriously strain your body, even if you now know how to properly press the press at home. Start small and gradually increase the intensity and duration of the exercises, do not expect instant results. For a few days or a week of training, you will not notice any significant difference or changes. The secret of a beautiful press is regular lessons - patient training will definitely benefit, and eventually you will see the result, raise the general tone of the body and strengthen your immunity!
In the network, you can find videos of how to properly press the press with exercise packages and tips, here is one of these videos:
Video: Exercises for pumping the press( at home).
* Photos taken from the officialfitnessandhealth website.com
* Video instruction provided by Health &Fitness
