For this they spend hours lost in the gym “hammering” the perfect body. But, as we all know, to get in shape, you can not only in the gym but also at home, while carrying out a few simple exercises, which we now talk about.
How to swing a press man?
Experienced athletes recommend sports at least 2 times a week, and preferably 3 to 2 hours. Because only such a regime of exercises, you can achieve the desired result as quickly as possible. The first thing you will need to create a press in the upper area of the abdomen, and then gradually exercising in order to award the cubes and the lower part of the abdomen.
It is important to know: most assume a very serious mistake because of their ignorance. In the process of training your abdominal muscles regularly take part in “pumping” of a particular muscle. Some from the very beginning of the lesson first exercise press whereby further training is an ordeal.
The training program
Program for a beginner:
- Warm-up before training.
- Curl – 3 sets of 15 times.
- Vacuum abdominal muscles – 2 sets of 10 times.
- Pumping press with dumbbells – 3 sets of 15 times. The weight of the dumbbell must not exceed 2 kg.
- For press drying best use exercise bike (many people know how to do it).
A set of exercises at home
- Twisting. Lie on your back, legs bent at the knees, and the emphasis made on foot. Inhale deeply and while exhaling lift the body, and the loins (the loins should be on the floor). Now back to the original position. In the beginning you need to do 3 sets of 15 times.
- Diagonal twisting. Are in the same position, but now need while lifting your left elbow to touch the left knee and you repeat the right elbow — right knee. Again do several sets of 30 crunches.
- The reverse twisting. Designed to train the lower abs. Lie on the floor, legs straight and your lower back should be pressed to the floor. Then, the maximum strain of the abdominal muscles and raise leg upward, return to the reverse position. To make these turns you need at least 45 times in 3 sets.
- Vacuum abdominal muscles. Quite entertaining exercise. Getting on all fours, back with our sure exactly. Exhaled thereby relaxing the abdominal muscles and suck in your stomach. Not to relax the abdominal muscles not breathe through the mouth, as is customary during power loads, and through the nose. In this position, you need to spend a minimum of 15-20 seconds.
Important to know: not too sharply to relax the abdominal muscles. To practice start with 15 repeat, gradually increasing them.
- The rise of the legs. Exercises designed to relieve fatigue from the muscles and give them a little slack, thus not allowing them to take it easy. Lie on your back, straighten your legs, hands disposable along the body (starting position reminiscent of a soldier at attention). Raise straight legs alternately to the corner with the body in 90 degrees. Do 10-20 repetitions with one foot, and then in the same way the second.
- With a roller. Most effective exercise is the output from the prone position. Lie on your stomach, stretch the arms in front of you, take up roller and the output pull him to her thus, raising the torso. Exhale and return to the opposite position. Need to do 3 sets a few times.
- With dumbbells. Much more efficient to swing a press with a weight. Of course, at first it will be very difficult and therefore it is best to start with the maximum weight for you, gradually increasing it. One of the most effective exercises: occupy the initial position, take a dumbbell, inhale, and the output start to lift the body. Stay in this position for about 10 seconds (the muscles relax). Exhale and return back to the floor.
I don't know how to do approaches, as the exercise is quite challenging and one can make the approach 10 times and the other 100. So look at your options.
Exercises for drying press for men
Best press dry heart load and it is therefore desirable to focus on running, jump on the rolling pin, Cycling and so on. Also we should not forget about the classic exercise. Let's take a closer look at this question:
- The warm-up. It consists of running, jumping rope, and the like. That is, begin moderately load the heart to burn fat.
It is important to know the harm these exercises health will not bring, as done in moderation (10 minutes to warm up enough).
- Bike. Certainly, many people familiar with exercise, but not everyone knows that it is aimed at the development of abdominal muscles. Bending legs, raising them and begin to imitate riding a bike.
- Raising your feet above the ground. This is similar to classic bench press exercise birch. Lay back and slowly begin to lift the legs, trying to reach the right angle, but once you were in the right position start to pull and lower back. For the day you need to do about 100 repetitions. But this does not mean that you need to do all the normal infections. 1 ideally, the approach should consist of 10 repetitions. And so throughout the day.
Important to know: for the first time, you will feel some discomfort in the area of the loin (this means that the muscles as tense). But it will pass after a couple of workouts like that.
- Book. Practically, the book repeats the previous exercise, but with one weight difference – instead of feet you will need to raise the entire body that much harder to do. Under the back you need to put something for support (e.g., roller towels are ideal). Now, lay back and slowly begin to raise the body along with legs. As with the leg lifts per day have to do about 100 repetitions (10 times per workout).
Anyway, regardless of what body part it is you to pump that much depends not only on practice, but also from proper nutrition. In order to gain muscle mass, there is a special diet, and for drying of the press also exists a certain diet. It is now and will be discussed.
- Breakfast preferably before 9 am. Remember, Breakfast should be hearty to you for a long time remained cheerful.
- Lunch start at 12 noon and must also be easy.
- At 16 o'clock in the evening you can eat protein foods.
- At 18:00 you can start dinner.
- If you get home late, then the latest time for dinner is 20 PM. After this time to eat is strictly prohibited.
- Fresh herbs.
- Low-calorie milk and milk products (cheese, milk, yogurt, low-fat sweet cheese).
- Other protein foods (eggs, fish, and so on).
- Other seafood.
- Dietary meat. It relates to: rabbit, chicken.
- Bran bread, as it is the most low-calorie.
- Replaced by sweet fruits, namely berries. (blueberries, raspberries, currants, etc.).
- Despite the fact that the nuts you can eat, but peanuts are contraindicated in the drying time.
- Also from vegetables it is undesirable to eat the potatoes, as it has a high starch content.
- Sweet and flour products.
It is important to know everyone: as a snack, or if you do, can't live without the sweet, you can use protein shakes with various toppings.
Approximate menu for the day:
- Breakfast – scrambled eggs, cottage cheese, green tea. Or the second option of Breakfast – porridge/muesli bars and drink all you need also green tea.
- Lunch – lean meats or seafood with rice, green tea or a protein shake.
- Dinner – salad with fresh greens, meat, beans a side dish. To wash down your meal with a glass of water, as to drink tea in the evening is not desirable (may cause problems with sleep).
As you can see, the man to pump up the press pretty hard. But, if you follow a few simple rules in the diet, not skip workouts and to give them due attention. The first the result will not keep itself waiting long. After a couple of weeks will be visible cubes “steel” press.