Как правильно накачать пресс в домашних условиях

It is believed that the owners of six cubes on the stomach put a lot of effort to achieve their appearance. And what if they followed simple rules that helped them pump up a beautiful press? Just a few effective recommendations and their compliance will help anyone pump up the press to the cherished cubes!

Basic misconceptions when training the press

There are a lot of myths around the workout of the press. It is possible that they are guilty of the fact that the cherished cubes are amenable to only a small number of people. So that you do not step on this rake, we will list them with a detailed explanation.

Myth 1. Exercises for the press will remove fat from the waist.

Many people think that if body fat is in a certain place (for example, on the stomach), then it is this area that you need to work through with exercises. In fact, body fat gradually disappears from the whole body, as you spend more calories than you get.

Why is it so difficult to make the abdominal muscles look if you are overweight? The insidiousness of abdominal fat for men lies in the fact that fatty tissue in the FIRST queue is deposited on the stomach, but disappears in the LAST!

Body fat is nothing but stored energy. Your task is to force the body to use this stored energy.

Why training the press alone to lose weight is a bad idea? In fact, abdominal exercises are inexpensive in terms of burning calories. For example, 20 torso lifts from the prone position will burn only 7 calories, while the Big Mac from McDonalds contains approximately 570 calories. You should not even try to count how much you need to make such climbs in order to burn this dish.

Conclusion: by themselves, abdominal exercises will not relieve you of excess fat.

There are many more high-calorie foods besides fast food products that should be avoided if you want your cubes not to be hidden under a layer of fat. Oh no, diet again! In fact, you should not take the rejection of junk food, as a restriction or a specific diet - this is just a conscious step to health that you have to take, and enjoy your choice every day.

Myth 2. To pump the press you need a large number of repetitions.

The abdominal muscles are no different from the rest of the muscles of our body and, accordingly, the principles of their training will be about the same (see “Basic Principles of Growth of Muscle Mass” ). You do not do 100 lifts for biceps to achieve an increase in its size. So why the abdominal muscles need it? The same number of repetitions that you do for other muscle groups (no more than 15) is also relevant for the press.

If the exercise is performed easily, that is, you can do more than 15-20 repetitions, then you need to perform the exercise in such a way as to complicate it. Otherwise, you will train the endurance of the abdominal muscles, which is also good, but not quite consistent with our goals. In order for the muscles to have a clear drawing, be it biceps or abdominal muscles, they need to be given volume, and not to make them hardy.

Myth 3. The abdominal muscles need daily training.

In fact, the abdominal muscles need to load no more than 3 times a week. At least, you need to give the muscles at least a day of rest. Like most muscles in our bodies, the abdominal muscles consist of two types of fibers: fast and slow. Of course, first of all, our abdominal muscles are designed to work on endurance, which consists in the long maintenance of posture, for which slow muscle fibers are responsible. Fast fibers allow you to make sharp efforts. Such muscle fibers are easily (compared to slow fibers) amenable to increase their volume due to exercise. Exercises on the press develop this type of fibers (with the right approach, of course).

Myth 4. To pump up the press, enough of a few exercises.

In fact, the more diverse the complex of exercises you perform, the better and faster you can get a result. This is due to the fact that the abdominal muscles quickly adapt to the load and exercises to be performed, if only engaged in one program.

Myth 5. Performing only abdominal exercises, ignoring diet, anaerobic exercises and other recommendations, you can achieve good results.

In principle, this is possible, if you do not have excess weight, you do not overeat, and your daily physical activity is so high. However, the most effective struggle for the cherished "cubes" will be if you beat in all directions. Then the result will not take long.

How to start the way to a beautiful press?

You need to start by setting a goal. To come to something, you need to know where to go. The main point here is in the specifics: the more specific your goal, the greater the chance that you will come to it. It is not enough to say to yourself: “I want to have a beautiful figure.” This concept is too vague. But if you take a photo of a beautiful press, and tell yourself that you want to achieve the same results, it will be closer to the point. For a constant reminder of your goal, you can hang this photo in a prominent place. This will be your ultimate goal .

Along with this, it is necessary to define an intermediate and short-term goal . The following goal can serve as a short-term goal: "I want to enter the training regime, normalize nutrition and other moments that will lead me to an intermediate goal."

For an intermediate goal, you can choose a specific parameter of your body (for example, waist size or weight) that you want to achieve in a strictly allotted time.

Next, start work on the development of basic exercises for the abdominal muscles.

Basic abdominal exercises

At the beginning of your classes, it is important to pay attention to the correct technique of doing the exercises - this is the basis of future muscle growth and progress. It is worth starting with basic exercises on the upper and lower sections of the rectus abdominis muscle, as well as the external and internal oblique abdominal muscles. The last exercise of the complex is designed to strengthen the internal long back muscles.

Exercise 1 "Raising bent legs in the prone position"

Упражнение 1

Exercise 2 "Lifting the torso to the side from a prone position"

Упражнение 2

Exercise 3 "Lifting the upper part of the torso from a prone position"

Упражнение 3

Exercise 4 "Raising opposite legs and hands lying on his stomach"

Упражнение 4

Training program


These exercises should be performed in the complex, ie, one after the other, allowing a break between them for no more than 5 seconds. Exercise 3 times a week, paying attention to proper exercise technique.

General recommendations for doing exercises

  • Warm up before training. Warming up warms up your muscles, saving you from injuries and preparing for further exertion, promotes blood flow to the muscles, nourishing them, allows you to focus on further training;
  • During exercise, keep your abdominal muscles (namely the abs, not others) in constant tension;
  • Keep track of amplitude, speed and correctness of their actions. In other words, follow the technique of doing the exercise. Do not use jerks and rebound from the floor in order to perform the coveted number of repetitions. Quality is more important than quantity !;
  • Do not rest while doing repetitions of the same set;
  • Do not forget to breathe. Try not to hold your breath during exercise;
  • Focus your attention on the muscle being worked out. If you train the lower part of your abdominals, direct all your attention to this area. You should feel it being worked out during the exercise. This helps to better understand the proper technique of movement, isolate the muscles and remove stress from the auxiliary muscles.

Abdominal muscle training plan at home

If you have completed a basic training program, you can go to more complex complexes. Before moving on to the implementation of a new training program, work out each complex separately so that you can easily do exercises from the video from beginning to end, without violating the correct execution technique.

So, if you have mastered these complexes, you can proceed to the training plan. The training plan is simple: we do one complex twice a day with a break of 2-3 minutes, on the other day we also do the second complex, on the third day of training the third complex, and so on. Exercise 3 times a week or every other day (the main thing is that there is a gap of at least one day between workouts).

Complex №1