Before a person is going to start exercising, he must understand what results he wants to achieve. It depends on what complexes of exercises should be performed and how many times a week to rock the press. 3-4 workouts per week for 20 repetitions (3-4 approaches) will allow you to purchase relief abdominal muscles with a large physique. It should be noted that these recommendations depend on individual physical fitness. For beginners, the number of repetitions can be reduced to 10. The load needs to be gradually increased from training to training. In this case, excellent results can be achieved.
If the main goal of the athlete to drop excess fat deposits in the area of the sides and abdomen, it is worth considering that with the help of the complex of physical exercises to achieve a good result will not work out. This problem needs to be addressed in a larger manner.$ Diets should be completely revised. It is necessary to exclude fried, fatty and salty dishes from the menu. In addition to press exercises, it is necessary to include exercises that stimulate a certain increase in body temperature. Thus, the athlete will increase the release of sweat glands, which will lead to the exit of extra pounds. The most common example of such exercises is running. Good to exercise in open terrain.
For those who are just starting to perform press exercises, 9 approaches per week will suffice, with a gradual increase to 18. There is also another feature. When the press is not yet pumped, weak, it should be swayed no more than 20 times. After this amount, the untrained muscles simply turn off and only work torso flexors.
After 2-3 months of regular training, when the press will become accustomed to physical exertion and strengthen, it is recommended to roll it until the refusal. This means that the number of repetitions should not be counted. It is worth choosing the optimal loads yourself. During certain stress, the muscles have a more intense strengthening and growth.
When performing a complex of press exercises, you should adhere to the correct technique The most common mistake of many newcomers is not breathing correctly. When an athlete holds their breath, the muscles are incapable of contracting completely, as oxygen-filled lungs will not allow them to do so. Misperforming the exercise as a result leads to substandard pumping of the abdominal muscles. The right technique is when an athlete at the conclusion of a movement makes a strong and sharp exhale.