Many athletes in the trainings devote the press much time, seeking to see beautiful relief. It is important to know how to pump up side muscles of a press as and during performance of classical twisting they are practically not involved in everyday life.
Councils how to pump up a side press
To achieve good results, it is necessary to consider some recommendations made by experts. You should not train on a hungry stomach and it is the best of all to eat for 2 h prior to occupation. Before in house conditions to pump up a side press exercises, it is necessary to do easy warm-up. For this purpose it is possible to carry out usual jumps, to make several turns and inclinations. You should not train daily as muscles need to have a rest. 2-4 times a week are recommended to be engaged. When performing exercises it is important to feel tension and a muscle strain, otherwise you can be sure that the complex is carried out incorrectly.
How to swing a side press – exercises
To load this part of a press, it is necessary to include several exercises in the main complex. Remember that the main thing, not the number of repetitions, but the correct equipment therefore follow these recommendations.
Exercises for side muscles of a press:
- Inclinations with an additional weight. It is possible to carry out with a signature stamp from a bar, we will consider option with dumbbells. Exercise allows to work out well each party separately. Put legs on width of shoulders and take a dumbbell in one hand, and – put another on a belt. On a breath do an inclination aside where there is a dumbbell. It is important not to shift the case back and forth and to hold a back equal. In the maximum point of an inclination be late for a second, and on an exhalation return to initial situation. Make at least 15 inclinations. It is necessary to repeat the same and in other party.
- Side level. You want to work a side press, then carry out houses such exercise. Lay down on one side and put emphasis on an elbow of a hand which is from below. Raise hips and buttocks so that the body formed a straight line. Hold such situation at least 30 sec. Repeat too and on other party. To raise loading, you can put legs on the level of the head or take a dumbbell in a hand and lift it over the head.
- "Bicycle". One of the most effective exercises which gives load of side muscles. Settle down on a back so that the waist was densely pressed to a floor. You hold hands behind the head, having bent in elbows, and tear off legs from a floor. The task is in serially to bend legs in knees and to pull to them an opposite elbow.
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