Exercises for the press at home for men of girls and women

Exercises for the press at home for men of girls and women

Effectively engage and get the result from training is not necessary to attend the gym and spend it for this time! The gym can always be replaced if you have little time and there are no opportunities to visit the gym or you are shy, then it’s really possible to train at home and enjoy the fitness. The main thing is to know the base of exercises with which you can train!

Exercises for the press at home for men of girls and women

Today in this article we will discuss exercises for the press that can be performed with ease at home or in the gym and even on the street the main thing is that we need this desire, a sporty comfortable shape, water, and a fitness mat so you can lie down and start doing exercises on the press and background to include pleasant music to your taste.

In this article, we will tell you about the exercises that are performed in the position of lying down and you do not need to get up from the rug and come up with exercises. Passed the time when many pressed the press on the couch, armchair, chair, every year, fitness professionals come up with more and more exercises for the abdominal muscles to get the load in high-grade mode and the exercises were simple as easy as before!

Exercises for the press at home for men of girls and women

For example, before the press was pumped only with the help of a tourniquet it was the main projectile where everyone went and trained their abdominal press and in the gym where there was one bench for the press and everything for this exercise ended without anybody inventing anything new!

And now came the 21st century where the rocking chairs turned into fitness halls and professional cross-class studios where you can do about 100 different exercises on different kinds of simulators with your own weight and additional weights appeared for the press of fitball, medbola, various straps for horizontal bars and other equipment with the help of which you can pump yourself a press with cubes and make it embossed!

Exercises for the press at home for men of girls and women

So, let’s analyze the exercises for the press at home that can be performed in a position lying for girls, women, men.

• Bending the body lying on the rug photo

The starting position is lying on the back of the hand behind the head and then it is necessary to lift and tear off the blades from the rug then return to the starting position.

• Picture rivet

Starting position lying on the rug pull out the arms of the foot and then simultaneously raise the legs of the hand and connect to the top and then return to the starting position.

• Flexion of the torso with the twisting of the photo. The initial position lying on the back of the hand behind the head and then squeeze the twisting to the opposite leg then return to the starting position.

• Bicycle photo

Original position lying on the back on the rug of the hand behind the head and then pull the legs to the body diagonally touching the hands in turn.

• Pulling the legs to the chest photo

The starting position is lying on the floor of the hands under the pelvis and then pull the legs to the chest then return to the starting position.

• Makhi kicked up and down scissors photo

Original position sitting while resting on the arms on the legs straightened and then start flapping legs alternately up and down hands while not tearing away and keeping balance.

• Plank photo

The starting position in the palm rest on the arms of the leg is straightened on the socks and after that it is necessary to keep the trunk parallel to the floor exercise completely static so it is necessary to hold the trunk concentrically and not to bend the lower back.

• T bar photo

The starting position on the support on one arm and leg is to keep the body in a steady state without bending the waist. Then change the side.

• Bike in the palm rest on the hands Photo

The starting position in the palm rest on the arms of the leg is straightened on the socks and then start alternately pulling the legs to the chest performing the running simulation.

• Candle photo

Initial position lying on the floor legs stretched up hands pressed to the floor with the palms then it is necessary to pull the legs up and raise the pelvis then slowly sink.

The training program to pump the press into cubes and make the press embossed for the guys and girls for the gym

1 week

Monday

• Lifting the legs on an inclined bench 3p — 8p

• Bending the body of the lying 3p — 8p

• Strap 2p — 1min

Friday

• Bending the trunk in the simulator 3p — 8p

• Lifting the legs 3p — 8p

• Bending the trunk lying with the twisting 3p — 8p

2 week

Monday

• Crunches in the crossover 3p — 10p

• Lifting the legs in the corner 3p — 10p

• T bar 3p — 1min

Wednesday

• Lifting the legs on the bar 3p 10p

• Bending the trunk on the bench 3p 10p

• Strap 3p — 1min

Friday

• 3p rivet — 10p

• Torso bend in the 3p — 10p simulator

• 3p — 1min

3 week

• Lifting the legs on the incline bench 3 — 8p

• Bend of the trunk lying 3p — 8p

• Plank 2p — 1min

Friday

• Bending of the trunk in the simulator 3p — 8p

• Lifting of the legs 3p — 8p

• Bending of the trunk lying with twisting 3p — 8p 4 week

Monday • Crunches in the crossover 3p — 10p

• Lifting the legs in the corner 3p — 10p

• T strap 3p — 1min

Wednesday

• Lifting the legs on the bar 3p 10p

• Bending the trunk on the bench 3p 10p

• Strap 3p — 1min

Friday

• 3p — 10p rivet

• Bending of the trunk in the 3p — 10p

• Strap 3n — 1 min


       
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