who self-respecting woman does not dream of a beautiful inflated tummy.In addition to aesthetic appearance, thanks to the media, you can get a beautiful posture and improve the function of internal organs.However, women's press will not be visible if there is abdominal fat.Therefore, in addition to exercise, be sure to adjust your diet.
Female press involves training the body to the total weight training.Therefore, first of all, to start with cardio (walking, jogging, dancing, cycling and swimming).In addition to the general training more muscle mass and improve blood circulation, harmful substances will be output from the body and body tissue will be filled with oxygen.Thus, in addition to preparing the body to create a beautiful abdominal muscles, a woman will be able to raise the tone, improve your mood and get vivacity.
abdominal exercises for women should start doing carefully and deliberately.So, you need to start training only on an empty stomach.The first exercise should be a warm-up exercises stretch the muscles.Breaks and rest between sets should be sure to avoid extra strain on the heart.The increase in load should be implemented gradually, with the help of dumbbells and other goods.The best option exercise - exercise under the supervision of a specialist.If a woman chooses to engage itself still at home, the women's press is best to download the mirror to monitor the correct position of the body and not allow unnecessary strain on your back.
drill press for the girls do not differ from exercise for older women.The only difference may be only in the number and intensity of training approaches.
Typically, the whole complex is built on the lessons focus on individual muscles of the abdomen, which are divided into direct and oblique, called "upper" and "lower" press.The most difficult to account for the lower pressure, as these muscles in a woman's life involved the least.
Beautiful female news can be obtained by performing static and dynamic exercises.Dynamic exercises are aimed at the implementation of a large number of approaches, and conducting classes in static mode provides for retention of muscle contractions in the small number of approaches.
main condition for the inflation of the press training - regular employment.The most optimal load for any woman - the lessons from two to four times a week with two to four sets.
number of exercises to strengthen abdominal muscles huge.The classic dynamic exercise is to raise the body in a prone position to his knees bent.This exercise is called «twisting» .In carrying out this exercise, the main burden falls on the straight abdominal muscles, as well as working and lumbar muscles.It is very important to the waist during this exercise was pressed to the floor.It is recommended that it be performed in 1-3 sets of 20-50 times.
Another effective exercise for the oblique abdominal muscles is «diagonal twisting» , which involves twisting so as to get the left elbow right leg and right elbow - the left.This exercise can also be performed up to 3 sets of 20 times.
To strengthen the upper and lower press need to do the exercise «slow double twisting» .Starting position - lying on the floor, legs bent 45 degrees, hands are either on his shoulders or behind your head.Slowly raise your arms and legs simultaneously toward each other, then slowly return to starting position.Do you need, like the previous exercise to 3 sets of not less than 25 times.
To reduce the waist and forming the lower press sufficiently effective exercise «lifting legs» .Perform it is easy enough: lying on his back and holding hands at your sides, raise your legs up to 90 degrees, then slowly lower to starting position.This exercise can be done individually for each leg (10-20 reps) and then raising both legs together.
To strengthen the obliques exercise used «bike» , which simulates riding a bike lying on his back with his hands behind his head.To carry out his best 3 sets of 40 times each.
We should not forget that for every exercise you need to follow your breath.The exhalation should always be made in muscle contraction.
