For many people far from the world of strength training, it seems that pumping the press at home is a very difficult task.
They believe that this is only within the power of bodybuilders and other strength athletes, that this requires expensive simulators and special pharmacological preparations. Let's dispel this myth and take a closer look at a number of exercises that you can do to get a beautiful, embossed and strong abs. And it is quite possible to do it at home.
So let's start with anatomy. In the area below the chest and up to the groin, the abdominal muscles are located. They also form the walls of the abdominal cavity and actually form the press. They are divided into the rectus abdominis muscle, which forms the very notorious cubes and the oblique abdominal muscle.
Features of training the abdominal muscles
It is important to understand that it is necessary to train all fates. This will ensure proper and even development.
Straight is the most popular for pumping, because it gives maximum relief to the muscles on the abdomen. The development of its strength is also important, since it provides insurance against injuries and sprains, strengthens the entire core. For training, it is conditionally divided into upper and lower sections.
The oblique muscles are also important, they create a beautiful silhouette and support the spine.
Exercises for the upper area
Body lifts with weight.
A very popular exercise, to perform you need to fix your legs and raise your torso. In the advanced version, we take additional weights in our hands.
Twisting on the block.
To perform, you will need an upper block simulator.
For the lower part of the press
Lying leg raise
Hanging knee bends
Hanging leg raises
For oblique beams
Body turns with weight
Cross twist
Slopes along the body
Exercises for all beams
Rollouts with a barbell lying
Body lifts with weight on outstretched arms
Conclusions
To sum up all the exercises listed above, you need a minimum of training equipment to perform them. Dumbbell or just pancakes of different weights, crossbar. In a more advanced version for the integrated development of the barbell.
And the main thing is to perform these exercises correctly, observing the technique. It is also important to include them in the complex, alternating in different workouts and performing in turn. Two to three a week is enough.
Be diligent and the result will not be long in coming, you can be proud of your abs.
So it’s quite possible to pump up the press at home, go for it.
