Modern aesthetics implies a press cubes not only men, but also girls.In fact, the muscles of the abdominal wall in all people without exception have the form of squares, but can not be seen because of the fat.The front part of the press forms a pair with a straight muscle passing through the center of the vertical strip of connective tissue.Each of these halves includes four beams separated by webs.Thus, a 8 cubes, but it is clear, as a rule, only 6 disposed above the navel.Today, many women are concerned about how to get a nice press with moderately marked cubes.
If you want to get a belly with squares of inflation is not enough.You can have a great development of the press, but it will be hidden under a layer of fat on the abdomen which is thick enough.Therefore, to get a beautiful woman's press, in addition to training, we need more, and "drying".Terrain abdominal exercise depends only 10% and 90% - of the supply.
How quickly can be seen at the beautiful press after the start of training and drying, depends on the initial state of the muscles and the amount of fat in this area.Slender girl detect changes in 1-2 months, while others will have to be patient, because sooner than six months, the result is not expected.
to pump up the press, you need to determine what effect you want to achieve.As a rule, the beautiful news of the girls - it is moderately tight stomach relief without excess fat.In this case it is necessary to strengthen each group rectus abdominis.There is no upper and lower press - is a single muscle and exercises involve all of its departments, with the difference that some exercise is very heavy upper blocks, others - lower.
exercises for the upper part of the press
basic exercises for the upper blocks - are any of the trunk rises from a prone position.
Starting position - lying on the floor, lower back pressed to the floor, knees bent legs are feet on the floor with his heels close to the buttocks, hands pressed against his temples, or are in the lock of the head.Lift shoulder blades and shoulders as high as possible, with your elbows out to the sides.The exhalation should be done under the most severe muscle tension.
effective exercises for the obliques, without which it is impossible to get a workout beautiful news - twisting.Starting position, as in the previous exercise, but the legs are not resting on the floor, and elongated and are in weight.When lifting the torso, bend your right knee and reach for his left elbow, then bend the left knee and reach your right elbow.
Exercises for the lower part of the press
basic principle of all exercises for the lower press - leg lifts from a prone position or in a vise on the crossbar.
most effective training of the lower press - it exercises on the crossbar.Starting position hanging on the bar.Raise your legs up and try to draw them to his chest.
If classes are held at home, where most of the bar is not present, you can do other exercises.
most simple - it lifts the legs from a prone position.The loin should be firmly pressed to the floor, and his legs are straight.Feet should be lifted perpendicular to the body, then lowers, but does not touch the floor.
All exercises for the press to be performed in 4-6 sets of 15-25 times depending on fitness.To begin with it is recommended 2 times a week and gradually shift to daily activities.
As mentioned above, a beautiful well-developed press will not be visible if too thick body fat on your stomach.To reduce this layer, needs a "drying", which is achieved by proper diet and cardio.It is necessary that calorie consumption exceeded their arrival.
proper diet does not mean starvation or eliminate the need for normal life products.The diet should be present products that provide the body with all the nutrients.It is necessary to reduce the amount of fats and complex carbohydrates.You need to eat little and often, with most of the daily allowance to eat in the first two steps.And be sure to remove the menu from this "waste" as: mayonnaise, chips, ketchup, crackers, salted nuts, cola, etc.
«Drying" is impossible without aerobic activities such as running.Cardio not only help get rid of excess fat, but also perfectly train the cardiovascular and respiratory system.During the lessons you need to monitor the pulse and be sure to take into account the age and level of fitness.You should know that aerobic training should be continuous.Real fat loss starts only after the destruction of glycogen, and this happens only after 20 minutes of intense racing.
