Hello to all lovers of a healthy lifestyle and those who are just going to become one. We are constantly sent letters with various questions: many want advice on how to lose extra pounds, which, suddenly, appeared after a long winter, others want to pump up their hands, others want something else. Well, with the approach of summer, the question of how to pump up the lower press at home or in the gym, sounds in every second letter.
It is not surprising, no one wants to go on a long-awaited vacation with a piece of lard instead of a belly. We, of course, foresaw such a stir and prepared materials for this article in advance.
Proper nutrition is the best friend of the lower press
So, before you start pumping the press, you should learn one simple rule: proper nutrition is 60% success. That is, swinging the press day and night away, you will not achieve anything. The abdominal muscles will certainly become more prominent, but you won’t see them because of the layer of fat hiding them. Therefore, first of all, we get rid of excess subcutaneous fat. Its percentage should fluctuate around 8 – 10%. To achieve such a percentage is not so difficult, it is enough just to start to go on a diet, and then switch to proper nutrition.
So, try to remember, exercises on the press do not burn fat and will not give you the expected effect, the basis of the whole diet and proper nutrition, and, having already begun to eat right, you can start training your abs.
Exercises for the lower press
Let’s see how to pump the bottom cubes of the press?
To be honest, there is no lower press as such. There is only one muscle, and it is called the rectus abdominis muscle, there are also oblique muscles, but we will tell you about them somehow next time. The rectus abdominis muscle is only conditionally divided into the upper, middle and lower press, for greater clarity. So, doing exercises on the lower press, all other departments are also included in the work.
The best exercises are all sorts of twists, about them that, we will now tell you, and also show.
All exercises are arranged in order of execution. Do them one after the other in one workout. Train at least 4 times a week.
The most basic exercise in which the lower press is involved the most. Therefore, we take it into service and start training with it. To begin with, lie down on a gymnastic mat, or just on the floor, rest your palms on the floor, raise your straight legs slightly (A). Then, bending your legs at the knees, as if curl up (B). At the same time, strain and draw the press into yourself.
Perform 4 sets of 15 repetitions.