Want to develop press muscles?

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Every guy wants to be beautiful. There are a lot of people who go to gyms and try to get their press muscles out nicely. But not everyone is able to do it, someone is lazy, someone else can not achieve the desired result due to inability to perform the exercises correctly.

The goal. You need to have a strong goal of developing press muscles. Remember, it takes a lot of work and a long time for you to get results.

Medical examination. Get a doctor’s checkup before exercising, as some people are forbidden to exercise. For example, physical activity can have a negative effect on people with heart disease.

Preparation. If your physical condition is right, start with light exercise for 2-3 days first so as not to put weight on the body all at once. Running, fitness, lifting light weights, do these exercises at the same time every day.

Time. If you have adapted your body to exercise, we can now move on to press exercises. Press exercises 2-3 times a week are enough for muscle growth, because the body also needs rest. Nothing will change with going to the gym 7 times a week, saying I will get them out soon. It only makes the person tired and the muscles tense.

Choosing the right exercises. Press muscles are mainly divided into 3 parts (upper, middle and lower). All three of the exercises you choose should benefit you, or you may have to choose a separate exercise for each of them. If you are limited to an exercise designed for a part of the press muscle, then only that part of the muscle will develop and the rest will remain sluggish.

Progressiveness. Exercise should grow progressively. If you do an exercise 3 times on the first day, it will grow 4 times on the second day, 5 times the next day, and so on. Not in the form of 6 times on the first day, 2 times on the other day and then 10 times.

Proper nutrition. If you don’t pay attention to eating while doing the exercises correctly, it’s clear that you won’t get the results you want. Carbohydrates and proteins are formed as a result of digestion of the foods we eat. This means that you need to get proper nutrition along with good exercise, otherwise you will lose weight instead of exercising.

Laziness. Never find excuses and cut yourself off from exercise. For example: it's late today, I'm tired today, don't say I need to meet my friends. As you read this article, it means you have a strong desire. This is one of the most important factors. Convince yourself, "I'll do it." After all, self-confidence is a great force.

Exercises for the press

First you run a little to warm up your body, you do bodybuilding exercises. If there is no place to run, you can jump on a swing for 5-10 minutes. You lie on a flat surface. You extend your legs flat on the floor, arms behind your head. The helper should hold them on the floor so that your feet do not rise. Now lift your torso straight, bend your back, point towards the legs (legs should not bend) and lower again. That's how you go on.

This is one of the most common methods. Do this exercise 20 times and add 5 each time. That way you can get up to 50. You lie on a flat surface. You bend your legs and put your hands behind your head. Now bend your legs with your torso and hold the right heel with your left hand, next time you hold the left heel with your right hand. You repeat this 20 times.

Lying down, bring your legs together, raise them up about 45 degrees, hold them in that position for 20 seconds, and then lower them. Try to keep your feet longer as time goes on. Doing otjimaniye is of great benefit not only to the arm muscles but also to the press muscles. It should also be done in ascending order. Add 5 each day and subtract 50. If you follow these tips correctly, your press muscles will develop in 3 months.