be slim and toned - just wonderful.But in order to figure was beautiful, you need to make some effort.Female body is designed in such a way that all the calories first thing deposited in the form of fat on the thighs and abdomen.Often there is a total harmony is no waist.Therefore, it is important to regularly and properly perform exercises for the lower press for girls.And of course, do not forget about good nutrition.
Lower press.Exercises for girls
most simple and common practice, which is known to all - is the rise of the upper body.It is important that the legs have been fastened, otherwise the effect is not as rapid and pronounced.You can keep both hands on his shoulders, and behind the head.
example of a good and effective exercises for the lower press for girls - is the rise of direct legs.It is important to lie on a hard surface.Better to keep hands at your sides.For beginners, this exercise is quite difficult, so you can start with 5-7 times.You can also lift the legs bent at the knees, but the number of repetitions then it is important to increase at least until 12-13.
Sit on the floor and place your hands on the floor behind him.Lift the legs (the angle between them and the ground should be about 45 degrees) and alternately raised and lowered them - as if you're sitting on the edge of the pool and wallowing in the water.To start making 20-30 repetitions.
different exercises for the lower press for girls can be made in the same pose.When do the previous "floundering", a little rest.Then take the same position, but is already beginning to cross his legs alternately.This exercise is sometimes called the "scissors."Repeat 20-30 times.
As the transition exercise for the lower press for the girls do "bicycle", twisting imaginary pedal.You can also write your feet clasped together in the air large letters in alphabetical order.This is a very good effect on the formation of a flat stomach.
Lie on the floor, stretching his arms over his head.Feet together.Begin to raise and lower and upper limbs, trying to touch them to each other.For a start, repeat 10 times, and eventually the number of repetitions can be increased.
for the next exercise is good to have a home wall bars and horizontal bar.Although, both can be found in any sports town on the territory of the nearest school.Stand on the 2nd or 3rd step back to the wall and keep your hands on the bar.Legs should be straight.Begin to make upgrades.If it is difficult, keep your legs bent at the knees.This is one of the best exercises.If you feel a burning sensation in the muscles relax.Repeat 10-15 times.
Exercises for the lower press (photo examples you can see in the article) is best performed for 1.5-2 hours before a meal.Immediately after a meal can not play sports.We'll have to wait at least an hour and a half.For many, the ideal time is the evening training, because after seven best not to eat.However, it is best to take approximately 2-3 hours before bedtime.
To effect was excellent, remember to breathe.In an effort to breathe, and relaxation - on the contrary.
Do not be lazy, and soon you will have a nice flat stomach!
