How to build the lower part of the press

Bodybuilding involves several difficult tasks, including the formation of abs. The fact is that building muscle stomach is the extremely difficult process requiring special treatment. In this article we will talk about inflating the bottom of the press and how to do it effectively and quickly.

Lower abs: features

Regardless of gender for athletes who are engaged in fitness or bodybuilding, pumping up this part of the press is important. To most effectively perform the exercises for this muscle group should be familiar with its features from the anatomical point of view. All people muscle groups in the press is the same, but each person has individual differences in shape and number of cubes press.

Departments press:

• top;
• bottom;
• side.

In the process of raising the body works upper abs, raise the legs – the lower, sloping movements of the body – side. Thus, for the study of the Department will require the use of different types of movements of the lower part of the body. Lower abs in a muscular and pull up the state eliminates the problem saggy belly, while the male figure takes the form, women have formed a waist. However, be aware that it is impossible for us to form relief muscles of the abdomen, if not corrected power.

The role of nutrition

The correct formation of the lower press in a greater degree depends not from workouts at the gym, and from nutrition, bodybuilders argue with experience. It is therefore important to adhere to certain rules when composing the home menu. Even frequent and intensive training at the press will not yield results if not to get rid of excess fat in the abdominal area. You can achieve relief inflated muscles, but a layer of fat "will Eclipse" all the achievements and the meaning of this "press the invisible" is highly questionable.

For this reason, the main and primary objective is the elimination of subcutaneous fat on this Department to a level not exceeding 10%. It really is not a complicated task at initial stage, you just need to stick to the diet, and subsequently to combine a balanced diet and intensive training. For the fair sex is recommended to give up sweets and carbonated drinks with high calorie content.

Nutrition for the bottom of the press implies the following rules:

• In order to avoid gaining extra pounds, you must eat in accordance with strictly calculated daily allowance of calories.
• The composition of the food needs by one-third consist ofvegetable and animal protein (as suppliers of protein is preferable to use dietary types of meat – veal, rabbit, poultry).
• The remaining two-thirds of the diet – carbohydrates. It is recommended the use of "slow" carbohydrates, which are more useful (those found in vegetables, raw rice, whole-grain bread, cereals).
• On fats plays a very minor share in the diet and most of them should be of plant origin.
• The minimum fluid intake per day — 2 liters.
• The fractional and frequent meals – six times with the obligatory inclusion of Breakfast.

Helpful information

The effectiveness of training at the press depends on the strict implementation of technology. If this paragraph is not complied with, increases the risk of discomfort and even the occurrence of severe pain in the back. Proper distribution of the breath also plays an important role in pumping up the press: exercises must be performed on the inhale, and relax the muscles – exhale.

The occurrence of pain in the lumbar occurs and subject to the exercise equipment, but if they are not very strong, they probably will disappear after the muscles will become stronger and stronger. In case the pain is bothering a few days, it is advisable to stop the exercise and consult a physician to identify problems in this part of the body.

It is not recommended to apply a complicated set of exercises – a few simple, but effective for the study of various muscle groups, the press would be sufficient. Do not overload itself, and a large number of approaches: initially for one exercise is enough for three sets with repetitions of 15-20 times.

Exercises for inflating the lower press

Of course, the best option would be a program written by trainer, specialist in fitness or other sports mentor. Here we will talk about the most effective exercises for training at home. It is important to note that regarding the formation of the abs there is no significant difference between training in the gym and at home.

The list of exercises for the lower press:

• Knee lifts lying down , the simplest exercise, but requires correct execution. Take supine position, hands have a head and legs bent at the knees so that the feet completely touched the floor. Next, the knees pulled to the abdomen, the pelvis should be slightly lifted.
  
• "Scissors" — runs from the same starting position as in the first caseonly with straight legs. Execution: the crossing of the feet alternating with to breed them in hand.
  
• Twisting – from the specified source position is necessary to raise the upper body while the left elbow need to "pull" to the right knee. Then return to the starting position and perform the same exercise but with the other leg and hand.
  
• "Bike" — from a prone position to understand your knees and make movements according to the principle pedaling bike.
  

At the initial stage listed will be sufficient, and subsequently can complicate the training complex by adding classes with the simplest details, for example the inclined bench.

In addition to proper nutrition and regular exercise there is another method of inflating the lower press – cardio. Imagine an exercise program, the implementation of which is carried out intensively and consistently. This complex allows you to effectively burn the excess fat in just a month. You need to determine the best speed and after a short time the press will be clear and embossed with the required hardness and elasticity. The program of exercises includes push-UPS in an intensive mode, some burpees and a number of other high-speed exercises.