summer - this is the time when especially want to look smart and sporty.And of course, many question how to quickly and properly to fix the abdominal muscles, because a nice flat stomach - the dream of many of us.In this situation, the best solution may be a well-chosen set of exercises on the press.Just do not forget that training must affect the muscles of the upper press, and lower abs, because in this case will work all the abdominal muscles and the extra weight will leave the waist is much faster.To learn how to download a lower press, and will be discussed further.
Our news - is a group of muscles.And every muscle of this group should account for a certain kind of load, so abdominal exercises require different.This nuance is often overlooked, and wanting to get rid of fat on the abdomen, some diligently perform traditional housing rises.And then a lot of wondering, why fat in the abdomen does not disappear, because spent a lot of time and effort on training.
Why is this happening?Blame elementary ignorance of the human body and the wrong selection of exercises.To achieve the formation of a thin waist, you should carefully study not only the upper press, but also the bottom, as well as train the obliques.If a set of exercises for the upper limb is clear, then what about the other muscles, they know not all.So, how to swing the lower press right?
If the upper press can be put in order in the classical way, raising the body from a prone position, then to the lower pressure, the situation is somewhat more complicated.The fact is that the untrained person quite difficult to perform even the approach of exercises for lower press.For effective exercise should be performed for at least 2-3 sets an average of 20 times.This intensity of training due to the fact that the muscles belonging to the lower press, in normal life much less tense, and if they are not specifically trained, they alone can not harden.
Those who decided to engage in a thorough and wants to know how to rock bottom press with maximum efficiency, experts advise not to do a lot of reps, if before such training is not conducted.
If during exercise fatigue is not felt in the muscles, it is better to interrupt the class, as surely something is wrong.
Listening in the classroom to their feelings is also very important.Main power should be focused in the lower abdomen, lower back and legs but should not be severely strained.
best to allocate their strength so that you can immediately go to the next exercise.
The load should be increased gradually, so that the muscles do not get used, and training more effective.
If up to this point of training to strengthen the lower press were not carried out at all, it is better to choose the exercises are not complicated.Here are a few options on how to swing the lower house news:
1. It is necessary to hang on the crossbar so that the feet do not reach the floor.Then slowly lift the legs, bending them at the knees.Knees should be as close as possible to pull to the chest.Now try to fix the body in this position for a few seconds and lower legs.In carrying out this exercise, you should try to keep your back straight.If you are a person with a good preparation, exercise can be performed without bending his legs and lifting them as high as possible.
2. For this exercise you need to lie on your back and bend the legs to get the right angle, with your hands under your buttocks put or pull along the body.Now straighten your legs at the knees so as to form an angle of 45 degrees.Alternately bend the legs and tighten them as much as possible to the chest, try not to take your lower back off the floor.Lower the leg to the floor should not be before the end of the exercise.How to download
lower press effectively, if the exercise is not felt heavy load?In this case, the training can be complicated, holding the ball between his knees small.
Now you know how to swing lower abs at home without special simulators.Better prepared people can be advised to use a special weighted ball or weights for legs.
