Press - is not only beautiful.It is the power center of the body.The abdominal muscles are anatomical corset that holds the internal organs, preventing them from jolting during movement, thus reducing the possibility of damage.
There is a misconception that beautiful pump press quite easily.In fact, you need to make considerable efforts, both physical and moral, to get the result.Moreover, only a little to do exercises for the press at home, we must also follow a diet and water balance.
basic principles of operation of the press:
- regular exercise: doing exercises for the abs at home must be at least 4 days a week - ideally every day.
- Intensity: the speed of the exercise should be as high.Thus there is a burning body fat and muscle pumps.
- Overcoming muscle pain: it is a prerequisite, even when you are doing simple exercises for the press.
- Proper nutrition: rethink your diet, it is no wonder the press blocks hidden under fat.The menu should prevail foods high in protein (meat, fish, cheese and eggs), but uglevodosoderzhaschie products cut to a minimum.
According to the anatomy, a set of exercises for the abs for men and women is no different.The only difference may be to use a weighting, which increases resistance and gives the extra load.For women, it is in principle unacceptable, of course, if it is not a professional bodybuilder.
Thus, we consider the basic exercises for the press at home.They are divided into exercises for the upper and lower lobes, as well as for the oblique abdominal muscles.
to work out a lower share of stomach, you need to use his feet.They should not only be stretched, but also to work actively.An example of such a load can be exercise "scissors", with technology implementation which are likely familiar with all amateur athletes.To make this simple but effective exercises you need to lie on your back, arms extended along the body or stick under the waist.Alternately perform crossing straight legs elevated in the direction from side to side.Foot is best to keep low, not more than 5-7 cm above the floor.
to study the upper lobe of twisting exercises are essential.Fulfilling them is better to keep your hands on the back of the head, legs bent at the knees and a little diluted.At the peak voltage (above) should be delayed for a few seconds.The chin should pull up.
obliques worked well as a standing and lying down.When performing exercises for the press houses were you need weights or dumbbells.It should be straight, feet slightly arrange the wider than shoulder width.We do side bends.If the exercise is done lying down, the initial position - lying on his back, legs bent and divorced.It is necessary to turn to curl, trying to reach an elbow to the opposite knee.
These exercises are basic.Based on them, you can develop your individual set using additional sports equipment.An excellent tool in this can become a fitball.
Important in achieving this goal - a systematic and integrated approach.
