Recently, many people question their own health and appearance.The easiest way to take care of himself - to pay attention to the figure and pump up muscles.Ways correction abound.It can be physical activity in urban parks, gyms, and sports complexes.
Quite a lot of exercises you can do at home:
- morning exercises;
- pushups;
- twisting hoop;
- stretching exercises;
- swing press.
to create embossed bricks on his stomach to properly rock press.Methods of stress on the abdominal muscles is pumping all the muscles of the abdominal region, namely the upper, lower and oblique abdominal muscles.But do not get hung up only on certain muscle groups.The structure of the person is such that in the creation of beautiful terrain and indirectly in the abdomen area.Therefore, to correctly swing a press, it is necessary to choose for themselves a comprehensive individual program.Let's try to help you with this.
Before you start training, you should figure out how to download the press.Often there is a picture, when highly elastic muscle body fat on your stomach is sufficiently dense.Standard practice for pumping media, which is to raise the upper part of the body in a sitting position, often done incorrectly.In this case, the load on the abdominal muscles is only the first movement.Further, the work includes the muscles of the waist and back.They are straining to complete the movement.The end result of these actions lead to fatigue.To correctly download the press, you first need to use only the abdominal muscles.
before classes necessary to conduct a small warm-up exercises.Breathing with a load of the following: inspiratory do the exercises at the exhale relax the muscles of the body.
How to download press home
- Lower press.Exercise is the leg lift.From a horizontal position on the back of rising at an angle of 90 degrees and down straight or bent knees.In addition, the waist should not rise into the air.To complicate exercises later allowed the simultaneous lifting of the head, shoulders and legs.
- upper press.The exercise is performed lying and is raising the shoulder of the housing.Raised only the head and chest.At the same time the hands are at the back, legs bent at the knees at an angle of 90 degrees or run into a wall, or placed on the bed.While driving back and waist should not come off the floor.
- obliques.Movement can be performed lying down and standing up.Initial position - legs bent at the knees, the body lying on his back.Alternately in the right and left knees lowered until it touches the floor.When the movement was carried out side torso.During the tilt should be possible to stretch the lateral muscles.
After a few sessions on the exercise load can complicate using weighting.Here fit dumbbells, pancakes from the bar lining the wrists and ankles.
How often swing a press
load on the muscles of the abdominal area of the home can be made every day 12 - 15 minutes.One training session for all three groups of abdominal muscles should consist of three sets.Each set is performed 15 - 17 repetitions.Exercises should start from the upper muscles, go to the bottom and oblique finish.
Do not forget the fact that the visible relief of muscle on his stomach occur only in small layer of subcutaneous fat, which is achieved with a balanced diet and proper nutrition.
