How to build a steel press

 To achieve a perfect and beautiful press need daily to pump all the muscle groups of the abdomen. Load depends solely on the physical condition of the trainee, but in order to maximize the effect of each exercise should be done to stop dividing repeating several approaches at intervals of 30 seconds. Over time, the number of repetitions necessary to increase a little, so that the muscles did not stop in its development.

It is very important during exercise is to strain the abdominal muscles. Firstly, it will contribute to the rapid strengthening, secondly, remove the load from the neck and lower back muscles which will also be involved in the training process.

Press start to swing better with strengthening the upper muscles, gradually moving to the bottom. Lie on the floor, pull the torso straight and put his hands behind his head to the castle. Perform lifting the upper body to the highest possible level. Then repeat this exercise, only this time with knees bent and raised on the seat of the chair legs.

Staying lying on the floor with his head to throw hands, bend your knees and fix the feet under the couch. Raise your upper body, trying to get the person to his knees.

Lying on the floor, place your hands under your lower back to remove her stress. Then lift straight leg 50-60 cm. Then sit on the edge of a chair, hold your hands on the seat and pull the legs bent at the knees to the chest, and then lower them straight, without bringing to the floor a few inches. These exercises help to strengthen the lower press.

After pumping the central muscles can begin to strengthen the oblique. To do this, lie down on the floor, bend one leg at the knee and the other let down at her. Put your hands behind your head to the castle and follow the lifting of the upper body, trying to get thrown back elbow to the knee of the opposite foot. When performing leg exercises should be alternated.