Everyone wants to look attractive to the beginning of the summer season.That is why great importance is the training of the press.The best exercises for the press can be carried out independently at home or in gyms under the supervision of an instructor.
By most accounts, the last option at the initial stage of training is best suited.The specialist will help you choose the best exercises for the abdominal muscles.
basic rule for success
What's the most important thing for those who want to buy a nice tummy, lose weight?This can be achieved, while respecting the principles of healthy eating and doing special exercises for weight loss (aerobics, exercise in the water, etc.) or engaged on simulators in the hall.Through such actions removed the excess fat from the sides and belly.
female physiology
Women are much more difficult to succeed in inflating the press, especially the bottom.This is explained by the physiological structure of the body's muscles.The women in the lower abdomen is deposited much more fat gestation in pregnancy, so the so-called blocks are not held on the stomach constantly.Usually athletes achieve this through diet and increased stress in the weeks before the race, as well as performing an individual, the best set of exercises for the press.
Those who are involved in sports unprofessional enough to make a flat stomach and perfect due to tightening of the muscles.During a workout, the main thing not to feel sorry for myself, but at the same time not to overwork.It is necessary to choose individual exercise for good press, which is suitable to you.
How to prepare for the lesson?
very important not to load up before class.The last meal should be no later than 2 hours to the gym, but also can not be engaged on an empty stomach.If one square meal before training, during employment because of fullness will not be possible to carry out qualitative exercise, the impact will be weak.
30 minutes before the start of classes, you can enjoy a special energy drink (sports) or a cup of strong tea, the best green.To gain muscle mass eat a protein bar.
After training has permitted no earlier than 2 hours, the water should also be restricted (only rinse your mouth).
sure you need to warm up.Muscles need to be warmed up as much as possible.If the first is weight loss, then before you do exercise for good press, you need to do aerobics.You can twist the wheel, like on a track or just make an easy jog.
how to correctly perform the exercise?
When you exercise on the press, it is important not to bind the hands at the back of the castle.You just need to have his hands behind his head and his fingers touch the earlobes.At the moment of lifting the body, it is important to feel the tension all over his back.You also can not reduce the elbows.They must breed apart.If you do not follow these rules, the load during exercise is much reduced.
Classes are conducted usually in 3 sets.You can do more, but no less so is proven that exercise is performed for a good press with a smaller number of approaches does not bring results, as well as the fulfillment of one of the long approach (due to fatigue).
number of repetitions of exercises should be at least 10-25 times.Experienced athletes recommend the exercise for good press as long as it becomes clear that the latest iteration can be done only through force of will.
Training can be carried out every day, but for best results it is important to alternate days of intensive classes with days when held 1-2 abdominal exercises during the main corrective (morning) exercises.Due to these alternations passes gentle pressure on the abdominal muscles, which at the same time does not allow them to relax, constantly keeping in good shape, but not overloaded.
To achieve good results, and at the same time not to harm the body, it is important to monitor breathing.During a power load - compression muscle -The need to do a short sharp exhale mouth, and muscle relaxation during the air to breathe slowly and deeply nose.
10 best exercises for the press
- Lie on the floor, his arms along the body.Based on the shoulders and heels, raise the body up and due to compression of the abdominal muscles to hold in this position as long as possible.It is important to ensure that the body remained upright and highest floor.
- Dilute arms to the side, legs bent at the knees.Raise your hips off the floor as possible.Alternately raise the legs and pull the knee to the chest, and then return to starting position.
- hands divorced in hand, right leg straight, left bent at the knee.Put the heel of his left foot on the right knee.Lift the right leg up to 90 degrees and slowly lowered it.The same movement repeat with the left leg.
- Lying on his back lifted his legs bent at the knees and pull them to your chest, while lifting the head, shoulders, shoulder blades.After bending to straighten and relax in the rest position.Hands should be instituted for a head.
- hands behind his head, legs bent at the knees and divorced.Reliance on foot.Raise your right leg and pull the left elbow to the knee, while also raising the head, shoulders and shoulder blades.The same repeat with the left leg and right hand.
- Lie on your back and cross your legs straight.Direct hands to lift the lock and make tassels forward.Lower them to the floor behind your head.Raise both arms and legs and move them to the right.Lower.Repeat the exercise to the left.
- Lift straight legs at 90 degrees, then lower.
- Dilute arms to the side, lift legs to 90 degrees and a little diluted.At the same time to reduce and raise his arms and legs.
- Get on all fours.Keep your back straight.Lift the leg bent at the knee up and then lowered, trying to get into position before the chest.Make several approaches each leg.
- Take the buttocks and dissolve hands in the parties.Keeping your back straight, rotate the body to the right and then immediately left.
best exercises for lower abs are lifting straight legs from a prone position and allocating them to the side.Repeat these exercises necessary to approach 3, at least 12 repetitions in each direction.
multifunctional exercise
The best exercise for the press - "bicycle".Its implementation start with 1 minute, gradually increasing the time to 10-15.
This exercise is still the best and to reduce weight.In this case it is performed in two approaches.Begin with 2-3 minutes per day, and gradually brought to a half time.Making it is necessary at different speeds.Slowly at first, then gradually speeding up the pace, leading to a very rapid rotation, and then slows down again, trying to twist the end of the session "pedal" the most slowly for a few minutes.
Tips for better results
For maximum effect, you can gradually introduce some difficulties in training.It may be exercises with weights, increasing the number of repetitions or approaches, reduced time to rest between sets (each week, and then every 2 days to clean up to 5 seconds) and slower return movement.
How do slow down?
Slow backward motion is one of the most effective methods.It is necessary to do an exercise at a normal speed, and then return to its original position at a slow pace.Return to the starting position begins with 3-4 seconds and gradually comes to 10. This exercise is rather complex, so the instructors advise them not to abuse.
Failure to comply with the rules of the art performing gymnastics can rip or pull a muscle.This condition is quite painful, and requires some time to restore that removes the workout.
