How to download the press?This question is quite natural, given that an increasing number of people are beginning to take care of their appearance.Statistics obesity now is catastrophic.Parents properly feed their children from an early age.It develops bad habits, such as eating too much fatty food, sweets and fast food.But not everyone is willing to put up with this situation.In many conscious age comes the understanding that you need to do something.That's just, do not use hard diet.It is best to review your diet, diet, and give enough time exercise.This article will help you understand how to properly swing a press girls and guys.
for you, probably not a secret that the structure of the female and male body are totally different.Therefore, you need a special approach to training for each sex.The press is nothing but a group of abdominal muscles, it is composed of external and internal oblique, side, straight, transverse muscles.From how well they will be developed, and depends on the volume of your waist.Not every girl can now boast a flat stomach.To understand how the rock press, you need to follow some guidelines.
Firstly, ladies, go in on an empty stomach.After a hearty lunch, the desired result would be very difficult.When the body lacks nutrients together with exercise, it actively breaks down fatty deposits.Secondly, during menstruation have to forget about training.Third, the best is the number of repetitions of a particular exercise of about 15 times.
How to download press girls?Here are a few exercises for women.The first is for the top of the press.You need to lie on your back, put your hands along the body, and the legs bent at the knees.Now housing must be lifted up, keeping your lower back on the floor.On the rise breathe in when lowering - out.The chin should be directed upwards, not cling to the chest.
But exercise for lower press.You should take the same position as in the previous case.On the inhale your feet should go up, then zastynte for 3 seconds and slowly lower them to the floor outlet.
following exercise for the oblique muscles.You need to lie on your back, close his hands behind his head and legs bent at the knees again.So, you have to pull your legs up so that your thighs are perpendicular to the surface on which you are lying.In this position, you must turn your knees to tilt left and right, trying to get the floor.
What do guys like to swing the press it?Basic exercises for men that will yield positive results, it is - twisting.In this work the intercostal muscles and abdominal muscles.If the bit body to rotate perfectly inflated and obliques.
So, to figure out how to swing the press, men should not be lazy.You should take the prone position, with the feet should be on the floor the entire sole and knees to be bent.After a deep breath, you need to start to raise the head and the shoulder girdle.Your arms should be stretched along the body.If you want to increase the effectiveness of this simple exercise, you can put his hands behind his head, cross their arms, put on chest weights, do not put your feet on the floor, but on a low bench.
A lot of guys are wondering how to swing the press on the bar.It's simple.And the benefits of such training if they are outdoors more.First, do a warm-up (torso to the side, back and forth).Then you need to hang on the bar and raise the legs at right angles to the body.This should be done smoothly, without jerks.First, you can raise straight legs, then bent to his chest.And a good option - twisted in the process.That is not necessary to raise the legs to the chest, and a little to the side.
How to download the press?Very simply, if overcome laziness and to have a clear goal.
