LovesTheTeam.com

Instructions

1

To understand how to most effectively pump press, it is necessary to understand which musclesBelly is responsible for this. The largest and most visible abdominal muscle is the straight outer muscle, which is located along the anterior wall of the peritoneum. It is usually called pressth. This muscle in man is divided by bundles of tendons, the so-called white belly line. This arrangement of the tendons gives the stomach a relief. In addition to direct external muscle pressAnd, there are also oblique abdominal muscles thatsubdivided into external and internal. They are not visible to the eye, but still responsible for the condition of the abdominal wall and waist. The abdominal muscle of the abdomen can be pumped by simple body flexions in the prone position or by flexing and pulling up the legs in a suspended state (on a bar or simulator).

2

Slanting abdominal muscles swing with the help ofcalled twists, which can also be performed lying down or on a bar or simulator. In order to have a beautiful tucked up stomach, it is necessary to pay attention to physical exercises for all kinds of muscles pressa.

3

Training apparatus for pressbut there are two types - one in order toperform exercises lying, others are something like a horizontal bar with horizontal stops for elbows and a bar for the legs. Simulators designed for exercises on press in prone position, have two ridges - oneis under your knees, and for the second you cling to the feet for emphasis. Such simulators are easy to adjust to change the initial position of the body, depending on the required load. The lower your shoulders and head are in relation to the knees, the press when performing exercises, the more effective your training and the more noticeable the result.

4

On such simulators it is possible to carry out both usual lifting of the case, and twisting. It is enough to simply fix the legs on the rollers, and perform the usual exercise on press, the same as usually done when lying on the floor.

5

Twists are performed on the same principle, only when lifting the body it is necessary to turn so that the right elbow is pointed to the left knee and vice versa.

6

Exercises on vertical simulators usuallyare considered more effective than on horizontal, since the load on the abdominal muscles in this case is much greater. In order to perform exercises on such a simulator, it is necessary to stand on the bar for the legs, press your back against the horizontal cushion of the simulator, put your elbows on the stops, grab the special grips with the brush, and then pull up the legs. Bent at the knees legs are easier to lift than straight, since the load is slightly less. In any case, to properly perform the exercise, you need to raise your legs so that the thigh line is perpendicular to the abdominal line, stay a little in this position, and then smoothly lower your legs. Do not perform intensive swings with your legs, because in this case they will move by inertia, and the load on the abdominal muscles will be minimal.

You will need

• - boards;
• - bars;
• - plane;
• - saw;
• - a jigsaw;
• - Drill;
• - Screws;
• - Screwdriver or screwdriver;
• - varnish or paint;
• - putty;
• - putty knife.

Instructions

1

Make a wooden bench by everyone's power, forits production you need boards in the width of fifteen to thirty centimeters and a thickness of two and a half centimeters. These characteristics are necessary to ensure that the future bench is reliable and as convenient as possible. Avoid boards with knots, since they greatly weaken the strength of the tree. Also for the assembly of the bench you will need wooden bars.

2

Prepare all the necessary elements forbuilding a bench. Thoroughly clean the plane with wood, so that the burrs do not stick out, otherwise you can not avoid splinters. For two front legs, two thick bars of the same size will fit. Use a wide board to make the rear legs, that is, the size of the board should make the height of the legs and backrest in general. Such a design will increase the strength of the bench. Cut the upper part of the board with an electric jig saw at an even angle so that the back is slightly inclined.

3

Connect the side blocks to the wooden blocksbench designs. To increase strength, cut special holes-grooves in the joints. For fastening, use screws of the required size (but not glue), thanks to this handmade bench does not loosen even after many years of operation.

4

The main frame is ready, it's time to lay the boards forbackrests and seats. In places where the screws will be screwed in later, drill small holes (less than the thickness of the screw), they will protect the boards from cracking during screwing. When screwing the screw, the screws will completely go into the tree and will not cling to your clothes in the future.

5

Bench is almost ready, now you canzashpatlevat all irregularities. If you have the desire and time, you can do an interesting job - carving wood or burning out various geometric shapes, animals, flowers. At the end of all work, finish the finished work. benches varnish or color.

Instructions

1

Engage in benches with a maximum load to strengthen the press. After training, the next day, the muscles should be slightly ill. This will indicate that the exercises have benefited you. Thus, regeneration of muscle fibers takes place. The burden of performing exercises in this case is the body's own weight.

2

When studying at benches for press imagine that with each repetition of the ribs and pelvic bones are removed and approach each other. Inhale muscles release, and on exhalation - cut. So you will achieve the maximum result.

3

If you need extra load when pumping press, use a dumbbell weighing 2 kg. Place it in front of the chest on the arms bent at the elbows. Or increase the load by changing the angle of the bench.

4

Execute the exercise - twisting, using the bench for press. To do this, install it at an angle of 30 degrees. Take the initial position - lying down, head down. Straighten your arms above the chest. Place one palm on top of the other. Shoulders lower. Ensure that the waist is firmly benches. Gradually raise your head, shoulders and shoulder blades with muscle effort press. Gently twist the case forward. At the moment, tighten the ribs to the pelvic bones. Slowly return to the starting position. Repeat the procedure for 2-3 minutes.

5

Exercise to strengthen all the muscles press. Set the bench at a slope of 30 degrees. Take the original position - lying down, head up. Connect the legs and raise them at an angle of 40-45 degrees. Ensure that the waist is firmly benches. Straighten the press. Slowly lift the buttocks 5-10 cm from the bench by muscle effort. At the moment, the legs should be exactly up. Gently return to the starting position. Repeat the exercise 8-10 times.

Instructions

1

Decide where you want to set the bar. It can be a doorway and a doorway, a space between two walls, the main wall and some other places.

2

If you are looking for a simple and inexpensive horizontal bar,choose models that are installed in a doorway or in a narrow opening between two walls. Such horizontal bars are compact and easy to install, but they do not allow you to perform exercises in the upside down position.

3

If you need a removable horizontal bar, chooseExpanded models. Such a horizontal bar is fixed by means of a spring-loaded spacer and without the aid of screws. Non-removable models of sliding type are arranged on the principle of a telescopic tube. They are attached to walls or doorways using anchors and screws.

4

If you need a functional, but at the same timeinexpensive horizontal bar, pay attention to the wall models. With their help you can perform a wide range of exercises, including exercises in the position upside down. Wall brackets can be foldable and occupy a minimum of space. Also, there are removable models that allow you to shoot the bar itself, leaving only the mounts on the wall. The projectile is fixed to the wall by means of anchor bolts. Note that you can only set the horizontal bar on the brick or concrete wall.

5

Think about what exercises you will performon the horizontal bar. Of the wall models, the most functional is the horizontal bar. Such a projectile consists of several transverse bars located perpendicular to the arms of the arms. Good in terms of functionality and angled wall bar. The most compact version is the above-door model, but such a shell imposes restrictions on a number of exercises.

6

If you want to buy not just a horizontal bar, buttraining complex with bars, pay attention to the floor shells. Most often such simulators include dumbbell holders, barbells, bench, boxing bags, etc. All shells are usually regulated, which makes it possible to conduct full-strength training at home. Other advantages of flooring - maximum reliability and safety, ability to withstand heavy loads.

7

Consider weight restrictions. This information depends on the type of the bar and is indicated on the packaging of the sports equipment. For example, horizontal bars in the doorway can withstand up to 130-150 kg.

8

Consider the growth of people planning to use the bar. For a tall person, door models and flooring bars can be inconvenient.

9

Pay attention to the convenience of the crossbar andhandles. Well, if the crossbar is painted or has a relief coating, which will reduce the slip of hands during training. Handles should have a rubberized coating.

Instructions

1

There are several types of simulators for the press. Some are designed only to adjust the figure around the waist, others are able to maximize the upper, middle and lower press. Therefore, choosing the simulators is necessary in accordance with the effect that is planned to be obtained. What are simulators for the press?

2

Gymnastic roller - one of the most difficult inits kind. You should not start training on this projectile without prior preparation, otherwise you may suffer from pain in the muscles for several days. Plus this simulator is that it allows you to additionally pump back muscles and triceps.

3

In any gym you can find a standardbench for the press. It can be both horizontal and inclined, and allows you to perform a large number of exercises on the press: twisting, lifting, bending the legs, etc. Preferably, of course, an inclined bench, since it gives a stronger load.

4

All well-known hula hat and trainer "Grace"which is a metal flat pancake, the effectiveness can be placed next to each other, since the latter and was created as an alternative hoop. Do not expect special results from daily training with huluhupom, although it is quite possible to remove the layer of fat on the stomach. A simulator "Grace" will allow you to finish what you started, correcting the oblique abdominal muscles without stress on the shoulder girdle.

5

The "Rowing" simulator is a universal simulator,which allows you to use almost all the muscles of the body, including the muscles of the press. It allows you to burn extra calories very efficiently and harmoniously develop the muscles of the back, shoulders and arms, work the muscles of the buttocks, hips and hamstrings.

6

Increasing popularity is gaining employment withfitball - a large rubber gymnastic ball. On this projectile you can perform a huge number of different exercises for all known muscle groups. Although it is better for people who want to create a relief figure to look for another projectile - this one is mostly used to relieve emotional and psychophysical tension. It does not give a big load, but it's quite possible to pull up the muscles and bring yourself to the form on it.

7

The Ab-roller simulator you will rarely find in thegyms, it is bought for training at home. This simulator allows you to concentrate on straight muscles of the abdomen, without affecting the muscles of the neck and shoulders. If you have problems with the neck and shoulder girdle, you can choose your choice on this shell. Simulator Bosu, used in fitness classes, trains coordination of movement and a sense of balance. Due to this, the muscles of the back and the press are strengthened, the posture improves. You can pull up the press on a simple bar.

Instructions

1

First, decide for yourself where you will study. In order to make regular classes, it is best to purchase a subscription to the gym. In addition, there is a necessary equipment and simulators. Also you can consult the coach about this or that exercise.

2

Secondly, immediately take time off for lessons so that there are no breaks.

3

If you still decide to study at home, then with regular training, the following exercises will help you achieve the ideal press.

4

To work on the top press, usean exercise in twisting. Lie down on the bench for pumping the press with a reverse slope and fix the legs in the stops. After assuming a stable position, put your hands behind your head and make an inclination as far as you can. In this case, the muscles of the press should be strained. This exercise should be repeated in 5 sets of 7 repetitions.

5

Lower press, swing on a special simulator forabdominal muscles. Back in a convenient position, fix on the back of the simulator, then grasp the handles. The body must be free to hang. Next, straighten your legs and perform the swing to the eye level. Try to accomplish 6 approaches.

6

The lateral muscles form the muscular corset of the press.The best exercises for working out the lateral muscles - the slopes in different directions. Straighten, place your feet on the width of your shoulders. Brushes of hands lift to temples. Make a leaning to the left as deep as possible. Then straighten up and repeat the slope, only to the right. Do 5 sets of 25 repetitions per side of the press.

7

Sit on the edge of the bench, raise your legs so thatthey were bent at the right angle. In order to increase the load, try not to rest your hands on the bench. Keep them at chest level. Then gently turn your left shoulder to the right knee. Gently return to the starting position. Then repeat the exercise, but with the turn to the other side.

8

Repeat these exercises for tendays, and then, continuing to train, start the second stage - burning fat. Get on the treadmill or exercise bike. Using any of these simulators for half an hour before training, you will achieve more effective results. Also revise your diet. Use less carbohydrate, give up fatty, floury foods. Eat more vegetables, fruits and drink more water.