Как правильно накачать пресс в домашних условиях

It is believed that the owners of six cubes on their stomachs made a lot of efforts 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 coveted cubes!

Major misconceptions when training the press

A lot of myths developed around the press training. Perhaps, it is they who are guilty of the fact that the coveted cubes succumb to only a small number of people. So that you do not step on these rakes, we list them with a detailed explanation.

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

Many people think that if the fat deposits are in a certain place (for example, on the stomach), then it is necessary to work out the exercises precisely this area. In fact, fat deposits go away gradually from the whole body, as you spend more calories than you get.

Why is it so difficult to make the muscles of the press look over if you have excess weight? The insidiousness of abdominal fat for men is that fatty tissue is first put on the stomach, but disappears into the LAST!

Fat deposits are nothing more than stored energy. Your task is to make the body use this stored energy.

Why is training only a slimming press a bad idea? In fact, exercise on the press is low-cost in terms of burning calories. For example, 20 torso lifts from the prone position will burn only 7 calories, while Big Mac from McDonald's contains about 570 calories. Do not even try to consider how much you need to make such ups to burn this dish.

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

There are a lot of high-calorie foods, in addition to fast food products, which should be avoided, if you want your cubes not to be hidden under the fat layer. Oh no, again diet! In fact, do not take the rejection of unhealthy foods as a restriction or a certain diet - this is just an informed step to the health that you must do, and enjoy your choice every day.

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

The muscles of the press are no different from the rest of the muscles of our body and, accordingly, the principles of their training will be approximately the same (see "Basic Principles of Muscle Growth" ). You do not do 100 lifts on the biceps to achieve an increase in its size. So why do the muscles need this? 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 carried out easily, that is, you can do more than 15-20 repetitions, then you need to perform the exercise so as to complicate it. Otherwise, you will train the endurance of abdominal muscles, which is also good, but does not quite fit our goals. In order for the muscles to have a clear drawing, whether it's the biceps or the muscles of the press, they need to give volume, rather than make them hardy.

Myth 3. Muscles of the abdominal press need daily training

In fact, the muscles of the press need to be loaded no more than 3 times a week. At least, you need to give your muscles a minimum of rest day. Like most muscles of our body, the abdominal muscles consist of two types of fibers: fast and slow. Of course, first of all, our muscles of the press are designed to work for endurance, which consists in long-term maintenance of posture, for which slow muscle fibers respond. Quick fibers allow you to make sharp efforts. Such muscle fibers are easy (in comparison with slow fibers) to increase their volume due to training. Exercises on the press develop this type of fiber (with the right approach of course).

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

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

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

In principle, it is possible, if you are not overweight, you do not overeat, and your daily physical activity is so high. However, the most effective fight for the cherished "cubes" will be if you beat in all directions. Then the result will not be long in coming.

How to start the path to a beautiful press?

You need to start with setting goals. To come to something, you need to know what to move. The main point here is the specifics: the more specific your goal, the more likely that you will come to it. It's not enough to say to myself: "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 .

At the same time, it is necessary to define an intermediate and short-term goal . The short-term goal can be the following goal: "I want to enter the training mode, normalize nutrition and other points that will lead me to an intermediate goal."

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

Then start working on mastering the basic exercises for the abdominal muscles.

Basic exercises for the press

At the beginning of your classes it is important to pay attention to the correct technique of doing exercises - this is the basis for future muscle growth and progress. It starts with basic exercises on the upper and lower parts 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 prone position"

Упражнение 1

Exercise 2 "Lifting the torso out of the lying position"

Упражнение 2

Exercise 3 "Raising the upper part of the torso from the prone position"

Упражнение 3

Exercise 4 "Lifting the opposite legs and arms lying on the stomach"

Упражнение 4

Training program


These exercises should be performed in a complex, that is, one after another, allowing a break between them not more than 5 seconds. Train 3 times a week, paying attention to the correct technique of exercises.

General recommendations for doing exercises

  • Warm up before training. The warm-up warms up your muscles, protecting you from injuries and preparing for further exercise, contributes to the flow of blood to the muscles, feeding them, allows you to concentrate on further training;
  • During exercise, hold your press muscles (namely the press, not others) in constant tension;
  • Keep track of the amplitude, speed of movement and the correctness of their actions. In other words, observe the technique of doing the exercise. Do not use jerks and ricochet off the floor in order to perform the coveted number of repetitions. Quality is more important than quantity !;
  • Do not rest during the repetition of one approach;
  • Do not forget to breathe. Try not to hold your breath while doing the exercises;
  • Concentrate your attention on the muscle being worked on. If you are training the lower part of the muscle of the press, direct all your attention to this area. You must feel how it is worked out during the exercise. This helps to better understand the correct technique of motion, to isolate muscles and to remove tension from the auxiliary muscles.

Plan for training the muscles of the press at home

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

So, if you have mastered these complexes, you can go to the training plan. The training plan is simple: we make one complex two times in a row two days in a row with a break of 2-3 minutes, another day also make the second complex, on the third day of training the third complex, and so on in a circle. Do it 3 times a week or every other day (the main thing is that there is at least one day between training sessions).

Complex №1