How to pump the bottom press?
Bleeding of the lower press and the creation of the V-shaped "Adonis belt" - aerobatics in the development of the musculature of the abdomen and body. Despite the fact that there are many different exercises for abdominal muscles, only a few of them do involve the lower part of the press.
The complexity of the situation is aggravated by the fact that the lower press is unattainable without a constant diet, and fighting fat in the lower abdomen is the most difficult task. Due to a number of genetic reasons, the body prefers to store subcutaneous fat in this area, extremely reluctantly burning it after.
Fighting fat in the lower abdomen
FitSeven explained in detail that the fight against fat in the lower abdomen requires a constant rejection of carbohydrates with a high glycemic index and cardio on an empty stomach to increase the resistance of tissues to insulin and activate fat burning in problem areas.
In the creation of the relief of the bottom of the press will also help a diet for drying, based on the use of a large number of green vegetables and fiber. Also, an effective method is to apply various gels on the stomach, improving the circulation of lymph and removing excess water.
The truth about exercises on the press
Speaking about exercises for the development of the lower press, it is important to note that from the anatomical point of view, there is neither upper nor lower press. In fact, the abdominal muscles are a few layers of long muscles with different sections, capable of shrinking independently of each other.
The extent to which the lower press is involved in the performance of a particular exercise depends primarily on the ability of a person to consciously involve this abdominal muscle department in work, and not at all from the type of exercise. If the wrong execution, the main load is not the press, but on the lower back and legs.
Exercises for the lower press
Very often, the lower part of the press is inferior in terms of the level of development of the upper. That is why when training the lower abdomen it is extremely important to observe the ideal technique, performing exercises as slowly as possible and with a full sense of involvement in the work of the lower section of the press.
The main isolated exercises for the lower press are reverse twists, leg lifts and leg lifts in the vise. In addition, the bottom press is actively involved in all exercises related to the slope of the body forward( especially in squats and deadlifts).
When performing exercises on the bottom of the press, it is important to ensure that this part of the abdominal muscles is involved in the work, and the load does not go to the feet. At the same time, the ideal technique and the slowest speed of execution are much more important than the maximum number of repetitions.