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In fact, provided a correct approach toclasses and balanced nutrition, aimed at burning the fat layer and the growth of muscle mass, to build a relief press is not very difficult for a man. A much more difficult task is facing those who are determined to keep the result achieved for a long time at any cost. To do this, you can use burdening while doing exercises to work out the muscles of the press.

Straining the muscle of the press with weights

In order to qualitatively work the bottompress, which most people are more difficult to pump up than the upper, effectively such an exercise as lifting legs with weights from the prone position. To do this, use the weights on the shins or attach the cables to them to create a larger load, then lie on the incline bench so that the head is located above the hips. Bend the knees at the knees, trying to bring them closer to the elbows; Do the repetitions before the burning sensation in the muscles. Carry out several approaches with breaks between them for no more than 2 minutes. Indirect exercise on the press, which, however, contributes to its excellent work - it's squats with a bar above the head. When you sharpen its performance to perfection, the muscles of your press will become simply stone. Using special equipment for weaning in exercises on press dumbbells, weighting for the legs, a simulator with traction - do not stop at any one weight. If your goal is beautiful, firm and dense muscles, the pressure on the press should be gradually increased, because the muscles of a person have the habit of getting used to it, and stop growing.

How to work with weights of the lateral muscles of the press

Please note that beforeuse weighting to work out the lateral muscles of the press, it is necessary to perform the exercises aimed at their development without it. The fact is that first you need to get rid of fat deposits in this area, and only after that you can begin to "grow" the lateral muscles of the press: only in this case their increased volume will look aesthetically pleasing. One of the basic exercises for these muscles is the slopes to the side with a clamped in his hand and a dumbbell pulled over his head. Do not listen to those who advise to increase the load to take dumbbells in each hand - on the contrary, it balances the load on both lateral muscles and at the same time reduces the effectiveness of this exercise. Do 10-20 repetitions in each direction, doing 3-4 approaches. Do not load the muscles of the press more often than 3-4 times a week. If your goal is to find a beautiful relief, remember that for growth, the muscles should be able to recover after training. This takes about two days. Work at this pace, and after a couple of months you will notice the admiring looks of the girls and the envious - the men addressed to you.