Beautiful body - the goal of many men and women.After all, by modern standards, visually appealing person must have strong and fit torso stomach.There are ways that allow for a fairly short period of time to bring the body to the appropriate type.Here are some tips to help you solve the question: "How to build a press in a week?".
before exercising, do not forget to warm up.This will prevent the occurrence of sprains and muscle pains.
How to build a press in a week?Surprisingly, for such a short period of time the likelihood of achieving positive results is high.But this is possible only with systematic work to a certain single system.Mode of physical activity should include the following components:
- Warm
- load on the bar
- abdominal exercises in the supine position
takes work to strengthen the muscles can not go home.How to build the press at home for a week?This requires compliance with certain discipline.The first thing you should know - between exercises should be made small pause, lasting at least five minutes.During this period of time the muscles have time to rest, and they do not lose the necessary amount of blood, allowing them to easily return to its normal state.The second - during exercise and after categorically forbidden to use any food.Drink the liquid is allowed only 2 hours after the end of the whole complex loads.People engaged in the decision of the question, "how to build a press in a week", nutritionists advise to refrain from heavy meals.Much healthier to eat foods rich in proteins and protein.
How to build a press in a week?The most important condition - it's exercise.
- As a warm-up, you can use the following: place your feet shoulder-width apart and bend forward.The housing must be positioned parallel to the floor.Hands dissolve in hand and work out the body circular movements in different directions.
- Lying on his back, set his feet in a horizontal position.Extremely important in this exercise is not to take your body off the floor.Hands behind your head, place, and it shall lifts both feet.Total 15-20 times.
- Lie on your back.Pull the belly and bend at the knee left leg.On the thigh of the left leg, place your right foot.Knee set aside and remove the left hand behind your head.The right hand leave lying along the body.Stretch your right shoulder toward your left knee.It is important that the movement was going diagonally.Raising the arm must be carried out on a breath and lowering - exhale.Exercise is recommended to perform 5 times, after which it must continue to do, but in the opposite direction.
- Lie on your back.Cross-legged on the foot, put them on each other.Pull a stomach, get your hands behind your head and elbows dissolve.In such a situation work out the trunk and climbs back to its original position.It is recommended to perform the upgrades as you exhale and return to the starting position with the breath.Make sure to breath remained steady, lower back pressed to the floor, and the stomach - to collect and fit.
- Sitting on the floor, connect the legs bent at the knees, together with the foot must be on the floor.Pull the belly and arms pull ahead.With exhale lean back 60 degrees, and with the breath, return to the original position.When you exercise and then make sure that the neck is in line with the spine.Try not to give up and not pulling the chin.
If you really aspire to pump up the press this week, be sure to follow the above instructions.Not bad will happen if you decide to combine domestic employment with a workout in the gym.This will achieve a better result.
