If you want to pump up the press, then at first be defined what result is necessary to you. You can make the stomach tightened and flat. At good physical training on it about a month will be required. But it is possible to pump up the press and before emergence of cubes. This task is more difficult, but also it is feasible.
- - sports board;
- - dumbbells;
- - horizontal bar.
1. If you have excess fat in the field of the press, it is necessary to get rid of it. It is impossible to make it only by means of exercises. Therefore it is necessary to begin to consume less calories. Grow thin at most on 1 kg a week until all excess weight leaves.
2. Make daily foot walks 20-30 minutes. It is one of the simplest exercises which will help to achieve the ideal press. Play sports 2-3 times a week on 1 hour. Before the training warm muscles. In the first 14 days don't overload the organism. Begin to give the maximum loads to the body from third week.
3. If you want to achieve the tightened, sports press, you need to perform the following exercises: usual, diagonal, return and double twisting. Lay down on the floor and get hands for the head. The twisted movements raise the torso that the right elbow moved to the left knee and vice versa. At the return twisting the shoulders lie on the floor, legs and hips rise up. Double twisting – connection of these exercises. I.e. both the top, and the trunk bottom rises. Motionless are only hips.
4. If you want to achieve emergence of cubes on the press, you will need a few other set of exercises. You have to give loading to all muscles of the stomach: straight line, slanting, intercostal and lobby gear. Besides twisting perform the following exercises. Lay down on the inclined sports board, fix the foot under rollers. Raise the trunk by 20-50 degrees in relation to the board. Then lean back back, without touching by the surface back.
5. Lay down on the bench. Pick up dumbbells and get them for the head as it is possible further. Record situation for 5 seconds and raise hands to the breast. Perform this exercise at least 3 approaches on 10 times for each training. At each occupation carry out till 20-50 pullings up.
6. Since third week of trainings, increase performance of each exercise on 5-10 of approaches. Carry out such changes each two weeks. If loading seems to you small, then add still 10 approaches or carry out occupations with weightings. Level of loading has to correspond to your physical state. If you didn't play sports earlier, make to yourself small indulgences. For example, divide the training into two parts: morning and evening.