Many women dream of a flat stomach and a beautiful embossed media.It is a group of muscles (upper and lower press).At the same time, how to swing the side of the press, for those who want to achieve the perfect figure remains a mystery.We must be very careful to carry out physical exercises on abs.After all, with a very strong increase of the load with the above set of exercises possible increase in the waist.Therefore, all exercises for the press side to be performed with minimal weight and more repetitions.
The following exercises will help quickly and efficiently get a nice side of the press.It should be remembered that they can perform in the gym, using the appropriate weights or dumbbells, and at home.However, this set of exercises performed after a good "warm up" the entire body with a small jogging or jumping rope, and you should start with exercises performed while standing, and finishing exercises, lying on the floor ("top-down").
Exercise 1 .Take the starting position: feet shoulder width apart standing, his elbows behind his head wound.Further, as low as possible must be tilted to right and left alternately.It is imperative to see to it that the back remains straight.The number of repetitions to try to bring up to 20 in each direction.
If you can pump up the side of the press in the gym, then to enhance the effect of this exercise, you can pick up a dumbbell.
Exercise 2. Lifting legs to the side is carried out as standing in the common wall of the house, and at the Swedish wall.Alternately performed upgrades to enhance the load can be taken weighting, fixing them on their feet.This exercise works out perfectly the lower side of the press.The number of repetitions - 30 times and 3 approach.
Exercise 3 is working well oblique abdominal muscles.Standing with your feet shoulder-width apart, and put on the shoulders of the neck of the bar (you can weight the bar a few pancakes).Hold the barbell divorced his hands to the side to try to rotate with the largest amplitude of rotation in the housing side.The number of approaches - 5 to 30 turns for each side.
Exercise 4. to perform lifting body lying on the bench should be placed on its side on a bench, fixing feet.If you wish to increase the load, you can use a pancake from a bar or dumbbell, keeping the weighting in the hands behind the head.Perform 4 sets of 20 repetitions.
Exercise 5. Lying on the floor, turn sideways, stretch elbow on the floor, and a hand to help themselves hold.Start tear legs off the floor, keeping them together.The number of repetitions to 25 times in 3 sets.
Exercise 6 called "twisting".You must lie on your back on the floor, bending your knees.Gently lift the body, stretch your arms forward and perform a twisting turn left and right, trying to keep body weight on.The number of repeats - 30 times in each direction 3 approach.
Exercise 7 can be performed in the presence of a horizontal bar.Starting position: it is necessary to hang on the bar on the straight arms.Then start the rotational movement of the body from one side to another.The number of repetitions - 40 times in 2 sets.
main prerequisite when performing this exercise program is consistency, ieOnly regular exercise will help to bring the figure to perfection and receive the news side with a beautiful landscape.Thus it is necessary to monitor the intensity and frequency of the exercises.After all, this depends directly on the result of that woman wants to see in the mirror.It is necessary to take into account the fact that the muscles of the lateral press is quite difficult to give in training, cheego not be said of the top press.
