Muscles of the press are not one muscle, but group. Therefore it is very important, seeking to get ideally beefy stomach with the noticeable relief, to develop the whole complex for each of press muscles. If you swing the press only in one way, be not surprised that only local changes will be noticeable. Side muscles require to themselves special attention too. So, how to pump up the side press. Examine some simple exercises which need to be carried out every day.
Instruction
1. Lay down on the floor or on the rigid sofa. Turn sideways. Now, resting the elbow and the hand against the surface, begin to tear off the legs shifted together from the surface and slowly raise them up. Don't despair if in the first several times at you it turns out to raise them only by several centimeters – already in few weeks you will understand, progress is how big! And the thing is that even in the absence of noticeable progress, muscles of the side press receive the signal, strain and receive energy from the organism and begin to be developed. Therefore it is so important not to give up exercises halfway and to listen to the organism – after the first trainings you will feel pleasant heat in muscles.
2. Also usual twisting helps to pump up muscles of the side press – better to record the lower part of the trunk and to turn only the case, sit down on the edge of the chair or the bench. Straighten the back, tuck the stomach in and begin slowly, diligently to turn the case. Try to do it, without straining the muscle of shoulders and hands, and exclusively by force of side muscles of the stomach.
3. Perfectly also bendings work – get up exactly, straighten shoulders and the back, stuff up hands for the head, part elbows and begin to fall to the left and to the right as it is possible more slowly, straining side muscles of the stomach. That all muscles came to "fighting" situation and wakened – strain the stomach and involve it.
4. You remember – in order that the relief of the stomach became noticeable, aerobic loadings which they fight against fat are extremely important and allow beefy muscles to prove and become noticeable under skin.