addition to externalities, well-trained abdominal muscles ensure the correct position of the abdomen and a beneficial effect on their work.Strong press improves posture and protect against lower back injuries.
work on the press is not only to strengthen the muscles, but in the sleeves of excess fat, if any.Locally remove fat from the abdomen impossible, so the exercises for the press must be combined with cardio, to get rid of excess weight as a whole.If only exercise, it certainly will be a strong press and elastic, but it will still be covered with a layer of fat.
What are the best exercises for the press?There are many exercises for the abdominal muscles, but they all boil down to two options, depending on what part of the abdomen need to pump.This leg lifts - for the lower press and climbs the trunk - to the top.The main shell to work on the abdominal muscles - a bench.
In order to get a good press, the exercise must be performed daily and can not be throwing sessions.The best time to exercise - morning.
number of exercises and the pace of their implementation depends on the purpose - or just need a flat stomach or required hardness and treasured stone six-pack.
In the first case you need to perform exercises at a rapid pace and do more reps.You should also limit the amount of carbohydrates and fats.
For a beautiful relief need other methods - namely, the maximum load, the number of repetitions to 10, slowly.
If you need just a flat abdominal exercises are as follows.
first exercise.Running, lying on the floor, with the legs bent at the knees and secured, heels are near the buttocks.Hands in the castle keep his head from behind.Elbows should try to get to his knees.To study the lateral muscles - try to get it right elbow left knee and left elbow - right.Make exercise as much as a fast pace for 30 reps on both versions.
second exercise.The position - lying.Raise both arms and legs.Try to get your hands toes.Doing very quickly at least 20 times.Mainly aimed at strengthening the lower press.
third exercise.Starting position - lying down, legs bent at the knees, feet - on the floor, his hands - at the chateau of his head.Slowly take your upper back off the floor.Do 20 times.
For those who want to get effective relief, there are other methods and exercises.Press cubes - not an easy task, but the result depends on the individual buildings.Many of the press is hidden under a layer of fat.In this case, you must include a workout running, biking and other kardiozanyatiya.
If you need a press relief, exercise should be done slowly and not every day.Suffice it to three sessions per week.
first exercise.Wire, lying on the floor, with his hands placed under the buttocks.We need to raise the legs to the vertical position and lowered down, not up to the end without breakthrough.Exercise is aimed at strengthening the lower abdomen.This area requires a long and hard training.A similar exercise can be done on the bar.Do three sets of 10 repetitions.
second exercise.Perform lying on the floor, with his hands - for the head in the castle.Simultaneously lift your back and bend your knees to your elbows touched the knees.When you touch the abdominal muscles should be stretched as much as possible.For the study of the oblique muscles exercise you want to change, that is, the right elbow to touch the left knee and left elbow - right.Do three sets of 10 repetitions.
third exercise.The vise on the bar to lift the legs horizontally and try to keep them a little longer in this position the power of the press.
fourth exercise.Running, lying on his back, with his legs bent at the knees, feet on the floor, hands behind his head.You have to take the back off the floor, while making a slow breath.Perform three sets of 10 repetitions.
between the approaches necessary to make a break of 30 seconds.
So, how to pump up the press?The exercises, cardio, a balanced diet, regular exercise and perseverance.
