So, we proceed to the restoration of the press after giving birth, or long-term "doing nothing", so that many are "happy" owners of flabby stomach.
To begin with, let's try to figure out what the press.Absolute majority divides it into "top" and "bottom".Here dwell.Abdominal muscles, as they say - is actually one abdominal and no upper and lower press does not exist.This is a single muscle, is divided into "blocks" tendons.Conventionally, we do of course share.Just one exercise greater load the top of his department and others - lower.Therefore, no matter what you rocked, "lower" or "upper" news, you load the entire muscle.There are at least a dozen different exercises for abdominal training.
set of exercises on the press must be chosen individually and with the help of an experienced coach.Only he can, according to your needs and condition muscles, you choose the most effective exercises for the press.
Men bleed news easier than women, due to physiology, and it is also necessary to take into account.If you for some reason can not attend a fitness club, then do a set of exercises on the press can be at home, because they do not require special tools.The main thing is to stick to certain rules that exist for these classes at home and without a coach have the maximum effect.The fact is that, if improperly performed exercises can not only achieve the desired result, but also hurt themselves, stretching or incorrectly loaded the completely wrong muscle group.It is important to avoid mistakes, because the wrong lesson would negate even the most effective exercises for the press.
Equally important is the training schedule, which must be drafted in such a way that after stress your muscles time to rest, because the abdominal muscles are the same as the rest, and need rest.Shaking the press every day, you will not get anywhere.Training should be no more than 2-3 times per week.
believed that the most effective exercises for the press - it lifts the torso and leg raises from a prone position.
rise torso
Lying on your back, bend your knees and fix them - at home for that perfect sofa or the battery.Arms crossed over his chest.Not necessarily hook them behind the head.You will subconsciously help themselves by them, thus loading the neck, which can lead to painful sensations.When the exercise is enough to tear off the floor of the blade, leaving the lower back on the floor (taking his waist from the floor, you turn to the work of the muscles of the buttocks and lower back).Watch for breathing: the exhalation should be in phase voltage, that is the moment when you go up, and the breath must be done in a stage of relaxation, that is, when you touch the blades sex.It is useless to try to reach his head to his feet.Simply tear blades.The number of approaches, to begin with, not more than 3, repetitions - not more than 10.
rise
legs lying on the floor on his back, put his hands along the body.They will act as a stabilizer position.On the exhale, severing his legs off the floor and lift them up to 45 degrees and lowered again while breathing.The number of approaches, to begin with, not more than 3, repetitions - no more than 10.
If you are just starting to engage in physical activity, this exercise can be done with your knees bent.
It should be noted that the most effective exercise for the press, such as a lateral tilt with the weights, it is not suitable for women.Girls, if you want to "bury" your waist, please feel free to exercise the obliques.Talia is impossible to adjust the incline to the side, because its thickness lies at the genetic level.You also need to remember that even the most effective exercises for the press is not removed fat from the waist, no matter how you try.The fat leaves evenly around the body and, lastly, to the abdomen and thigh.Results can be achieved only if a regular full body workout and nutrition.
Do not try to download the press on the same day.The main thing is not to hurry into the rhythm without severe pain.
