The fashion for the tightened bodies every year only grows up. This is now said not only sports magazines with columns of nutrition, but also all the various articles of health. Having a beautiful body has become fashionable.
Without time and additional funds to visit the club, you can easily pump the house press, moreover, to do it in a short period of time, namely a month of regular training. It is work, otherwise, it is possible to name physical exercises, including exercises for the preparation of muscles of the abdominal press.
The entire abdominal press can be roughly divided into the upper part, the lower part and the oblique abdominal muscles. The upper section of the press and oblique abdominal muscles are easier to work on, however, working with oblique muscles, one must be very careful, since their development can negatively affect the female waistline. Strongly swinging oblique abdominal muscles can turn a woman's waist into a straight, masculine.
The hardest part is to work the bottom of the press, as a rule, this part is the most problematic for women, and requires additional efforts. When working on the lower part of the press, great attention should be given to sensations in the lumbar spine. When exercises should only strain the muscles of the press, with a minimum load on the lower back. The pain of tension in the abdominal press is normal during training and after sessions, however, one should closely monitor the general reaction of one's body.
The complex and the amount of exercises can be increased, it will only help to achieve the achieved result faster.
It is important to know that the training should be regular. It is important to correctly distribute the load to different groups of abdominal muscles.
Pumping a press for a girl is not the same as to pump up a press for a man. The fact is that the female and male organisms have different structures. And if during the development of the press in men regular exercises give a quick visible result, since the muscular corset is located close to the skin, then the female body is different. Women between the skin and the muscular corset have a much thicker layer of fat. And it can happen that the muscles of the press in the girl are already sufficiently well pumped and have a good tone, but as such, the relief is not visible. In this case, in addition to exercises, you must also introduce a certain diet. Refuse to fast carbohydrates, do not eat at night, if possible, give up floury islak. Diet is appointed based on the individual characteristics of the organism or preferences.
Before starting the exercises of the abdominal press, you should spend a little workout, light slopes for this perfectly fit.
During the execution of all exercises, the press will keep tight, this ensures the effectiveness of the exercises and quick results.
Do not perform exercises for press after eating, and do not immediately eat after eating.
Pressing to rock correctly, without creating unnecessary loads for the back. It is important that the inflated press does not absorb the slenderness of the waist, for this it is not necessary to focus on exercises aimed at working out the oblique muscles of the abdomen.
So, let's start the exercises. For their implementation, no simulators or additional weighting agents are needed, only a rug that can successfully replace a rug or a dense towel will be sufficient, in fact, the entire set of exercises will be performed on it.
Exercise number 1. Starting position: lying on the floor, legs bent at the knees, hands are divorced in the sides, the head is fixed. Raise the body at 20-30 degrees from the floor (depending on the characteristics of the organism). The loins do not tear off the floor, we try to keep our elbows straight, as in the upright position, without pressing it to our ears. We perform continuously 50 times.
Exercise number 2. Starting position: lying on the floor, legs bent at the knees, hands are divorced in the sides, the head is fixed. Raise the body at 20-30 degrees from the floor (depending on the characteristics of the body) on the two accounts, that is, perform exercise 1, while additionally fixing on the rise and at the exit of the exercise. We perform 30 times in the static (slower than the first exercise), the waist does not tear off the floor, elbowside to keep exactly as in the starting position, not pressing to the ears.
Exercise number 3 "Twisting". The starting position: lying on the floor, the legs are parallel to the floor in weight, the arms are divorced on the side, fixed behind the head. Raise the body, the elbow of the right hand tosses to the knee of the left leg, while the right leg is straightened in front of the floor and return back, doing the same exercise on the other leg, which is a bunch. We have 20 such ligaments. This exercise is a twist, in which the oblique midsection of the abdomen is mainly studied.
Exercise number 4 "Garmoshka." Starting position: sitting on the floor, the stomach is pressed to the feet. Begin to open, at the same time lower the body and legs, the body acquires the shape of the boat, and it is necessary to test the tension of the muscles. Next, grouping the original "accordion", while the hands do not help fix the knee, do not lower your feet to the floor. We do 20 such exercises.
After this set of exercises it is important to pull well the abdominal muscles. For this we turn over on the stomach, legs are pressed to the floor, and the body is raised on the hands, feeling the stretching of the muscles of the press, as we hit the chest higher, while the lower abdomen tends to the floor, we leave the exercise smoothly. After that, we roll over, sit in a fold and make 10-20 lungs, rocking forward to relaxed legs, thereby relaxing our lumbar and back as a whole.