How to pump up press: the most effective exercise

- November 19, 2020

There is set of exercises which pump over press. Raising of legs to crossbeam – one of the most effective. Checked not only personally by me, but also my many clients.

This exercise is capable to replace the whole training complexes. Everything that is required: the horizontal bar and is a little time.

To pump up beautiful, ideal press, it is necessary to carry out this exercise as follows:

1. First of all, it is necessary to warm trunk muscles various turns and inclinations within ten minutes. It is very important point as exercise pretty heavy.

2. Now exercise. It is necessary to hang on horizontal bar and to begin to make pulls, slightly bent legs to crossbeam. To carry out on two - four approaches, three – four times a week. The number of rises for one approach - maximum. It is not necessary from the first trainings, to do large number of approaches, expecting fast result. It is so possible and overstrain. Two approaches, in the first two weeks will be quite enough.

It is worth noticing that it will be very difficult to carry out exercise to the unprepared person. Even for experienced athletes to raise several times legs to crossbeam, business difficult. Therefore, at the initial stage, it is necessary to do raising of the bent knees. Hips have to touch breast. Through several such trainings, it is possible to complicate task and to try to lead up direct legs by ninety degrees, trying to keep them in this situation, the maximum quantity of time. This exercise is called corner.

The first result will appear in several weeks. But, you should not stop. When you begin to make more than ten pulls to crossbeam, there is opportunity to complicate exercise: to do raising of legs in horizontal bar corners.

As well as in any other sports exercise, it is important to monitor breath. When raising legs – breath, during descent – exhalation.

This exercise, has proved from positive side for a long time, however, very few people use it in the trainings because it is considered very heavy, especially for female persons. But if to do everything gradually and accurately, with it it is possible to make friends and receive properly excellent results, spending only twenty minutes for training. It is quite quietly combined with other types of exercises on trunk muscles. It is carried out several times a week, every other day.

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How to pump up press: the most effective exercise

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