How to quickly pump up the press at home

Workout

Every person who seeks to create a beautiful and relief body, would like to know exactly how to quickly pump up the press. Many for this purpose spend a lot of time in the gym training for the abdomen muscles, but without achieving the desired result, and remain at nearly their original form. In what may be the reason for this? The answer is simple - the wrong training. After all, the majority of sports fans do not want to know about how to properly load a given area of ​​the body to produce the best possible results, and on how to quickly pump up the press. Therefore, everyone wants as much as possible to load the abdominal muscles in the hope that they will grow faster from it. The press is not any particular area of ​​the body muscles, and workout should be no different from the other groups.

Proper training scheme

So the question is how quickly pump up the press, can only be solved through the application of proper training scheme. This means that the exercise of the abdominal muscles should not be any different from the study of the entire body. If someone muscle growth volumes of genetically defined so that changes occur only when a particular portion thereof loaded with no more than once every 7 days, then the same rule should be subject to all other classes of a power orientation. Typically, the bench press should be held at a high intensity, but with a small number of workers and sets the average number of repetitions, of course, if it is necessary to increase in the amount of muscle tissue.

The best exercises

Only properly chosen strength exercises allow to obtain the best possible result. Many fitness enthusiasts can not go to the gym, so they have a natural question arises: how to quickly pump up the press at home. This will require only a few exercises, such as the twisting on the floor, folding, reverse twisting, lifting the feet, and so on. D. It is important that training took place in the mass of the set mode, ie the number of reps per set is strictly limited to the range from 8 to 12 - 15, while the approach - from 25 to 45 sec, pause -. 2 to 3 minutes, the total load of occupation -. 8 to 12 sets. This problem, that is, an increase in muscle volume should match the nutrition program.

Women's training

The question of how to quickly pump up the press girlfriend, is somewhat different from the one that was analyzed above. Women weight training, as a rule, are not intended to set a large muscle mass. Therefore, it is not a question of creating a relief and a deep press. Most often, the girls want to get a tight stomach muscles no-frills typical of women in bodybuilding. All this does not mean that they do not need to use a heavy workout, on the contrary, the more intense the load applied in the classroom, the result will be achieved soon. Naturally, all of the abdominal muscles exercises for women should be multidirectional, that is, to work out this area of ​​need, and top and bottom, and sides. Thus, any person, regardless of gender, age and the initial level of preparation before you start looking for the answer to the question of how to quickly pump up the press should learn the basic exercises in this direction.