How to quickly pump up the press for a man. 3 effective exercises from the trainer

Egor Khodyrev

How to quickly pump up the press for a man

There are two important points to keep in mind.

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fitness trainer

How to quickly pump up the press for a man? What is needed for this and what exercises to do?

“How to pump up the relief press?” is one of the most asked questions in fitness. Having a toned belly is more pleasant and healthier than having a round and soft belly. Surely at least once in your life you had a feeling of embarrassment because of the shape of your stomach before taking off your T-shirt or going for a swim on the beach. We will share with you the most effective ab exercises and show you how to do them correctly.

Under the press is meant the rectus abdominis, oblique and transverse. It is the pumping of all three muscles that will form a powerful center of the body, strengthen the spine, make the stomach flat and embossed, and relieve the load from the lower back.

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Two basic conditions for a beautiful press

The abdominal muscles require regular training and careful monitoring of nutrition without the abuse of sweets, alcohol and fast food.

Learn exercise technique

Many beginners and even experienced athletes pump the press incorrectly. It is important to raise the legs and torso without jerks, slowly lower them to their original position, and also feel the tension of the muscles during execution.

Technological errors are very common. The most popular ones are: throw the torso or legs on the floor, make the arch in the lower back too strong, lift the lower back off the floor, use a large or, conversely, a small range of motion. With the wrong technique, you won’t pump up the press, but the lower back will hurt for a long time.

I want to please – absolutely everyone can see their abs. Yes, someone is more fortunate with genetics, and someone less. The second just needs more patience and time.

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calorie deficit

You have pumped the muscles of the press, and now they need to be shown to the world. This will require patience. You need to do cardio exercises and watch your diet. Reduce the consumption of juices, soda, alcohol, sweets and starchy foods. You don’t have to give up forever, just limit the use of these products. Your goal is to spend more calories per day than you consume. For example, your norm per day is 2500. To get the desired cubes, you must consume 15% less of your norm – that is, 2125 kcal.

Exercises that will help pump up the press for a man

Scissors

Execution technique

  • Lie on your back and rest your elbows on the floor. Straighten your legs and stretch your toes forward away from you.
  • Raise straight legs 20-30 cm above the floor. Twist your pelvis as if you want to curl your tail. There should be no arch in the lower back.
  • As you exhale, cross your straight legs. On an inhale, spread your legs to the side.
  • Do all movements slowly.

Do 3-5 sets of 30 seconds. Rest between sets – 2-3 minutes.

Twisting

Execution technique

  • Lie on your back. Bend your legs at the knees, pressing the heels to the buttocks. There should be no arch in the lower back. She is in contact with the floor.
  • As you exhale, twist your pelvis and lift your upper body at the same time, holding the top position for one second.
  • As you inhale, slowly lower yourself down.

Do 3-5 sets of 30 seconds. Rest between sets – 2-3 minutes.

Bike

Execution technique

  • Lie on the floor, hands – in the castle and behind the head. Straighten your legs and stretch your toes forward away from you.
  • Raise your upper back and legs off the floor. The legs are slightly bent at the knees. Twist your pelvis. There should be no arch in the lower back.
  • As you exhale, turn the body of the body, trying to reach the left knee with the right elbow. Bring your left knee to your chest. As you exhale, return to the starting position.
  • Do the movements alternately and slowly.

Do 3-5 sets of 30 seconds. Rest between sets – 2-3 minutes.

These exercises are one of the most effective for working out the abdominal muscles. If you regularly perform two workouts a week from 10 to 15 sets each, you will get beautiful and strong abs. Also add 1-2 cardio workouts per week from 45 minutes.

Another workout for the press can be viewed in this article.



6 pack in 30 days: effective abs workout
6 pack in 30 days: effective abs workout

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