modern women of all ages carefully watching them and their physical condition.For her, it is important not just to feel healthy and full of energy, but be sure to look young and fresh, and the older the woman, the more attention it pays to its external appearance.
How to become an ideal woman?
The complex physical perfection of necessary conditions for it is one of the main flat stomach.How to achieve and, more importantly, to retain the elegance of fine lines and elastic waist?The best exercises for the abs for women show that to achieve perfection can actually any woman, even if she is not rich endowed by Mother Nature.
Let the girl quite round and massive, even in childhood, but the dream is feasible to achieve the ideal.It is not necessary as previously thought, to be lean and fit unthinkable parameters of the podium, the main thing - to achieve harmony in the ratio of these forms of Nature.From this perspective, drill press for women in the home, even from caseloads, will form the ideal housewife lady.
Kitchen instead gym
"Is that possible?"- May ask the one who sincerely believes that she had no time to attend a fitness area, and therefore can not even dream of elegant forms and his untrained already wreathed waist.However, drill press for women largely account for the specifics of its lifestyle: workload family responsibilities, child care.You do not need to allocate special time for exercise, but simply to include it in his usual routine.
example, a woman prepares dinner.But it is not worth all the time at the stove, stirring the brew.In those 15-20 minutes to be sure there are things in between, you can make a great exercise for the press to women at home.
What to do when cooked lunch?
can perform simple exercises, standing in front of a stove or getting up from the computer:
- stand up straight and fingers tap the head, knees relaxed, one leg set aside a little to the side;
- tighten the knee of delayed legs to the torso at the same time making a counter-rotation of the torso at the waist, trying to touch the knee elbow the other hand;
- return to starting position and repeat the movement 8 times at a slow pace;
- then perform the same action rapidly 8 times;
- try again 8 times slowly and quickly 8;
- then change direction.
Warning!Pulling knee, breathe out and pulls the stomach.
These exercises for the abs for women does not require much space and can be done at any time of day.They form a thin waist and burn fat on the abdomen.Add another simple exercise that cause abdominal muscles to be in good shape, maintaining its flat profile:
- become straight, knees relaxed, feet together, right foot touches the floor with the toe, elbows at your sides;
- aside right foot back, straighten your arms forward at the same time, take a breath;
- tighten the leg and arm to the starting position, draw a strong stomach and make vigorous exhalation;
- do the same, but the inspiratory leg and bring him into the hands of the parties, and then return to its original position and make vigorous forcing the abdomen on the exhale.
What the press is more important?
Those who are just beginning to deal with, first learned that the exercises for the abs for women actually quite diverse.They act on different parts of the muscles that form the shape of a perfectly flat stomach.So, there is training for the muscles of the lower beams and exercises for the upper press for women.Experts recommend to distribute the load evenly, otherwise it is impossible to achieve the desired effect.The flat shape of the abdomen provides all the muscle groups: upper, lower and oblique.In each training exercise necessarily shared by three targeted groups.
how to correctly perform the movement?
usually do abdominal exercises from the prone position, as well reached the desired maximum load muscle while disabling others.Another 15 minutes is to be found in the dense schedule of home: very easy to lie down on the carpet in front of the TV to watch your favorite series to combine a study of the abdominal muscles.The movie started, and you start training:
- press your lower back and feet on the floor, bend your legs at the knees, his hands clasped behind his head, inhale;
- exhale lift your shoulders, tighten the abdomen as much as possible, feel the tension in its upper part;
- repeat 8-16-14 times;
- make the same move at a different pace, and with a delay on the rise for a few seconds.
Proper technique of prescribed sure to press your lower back to the floor and prevent subsidence when it climbs the trunk.This is a classic study of the motion for the upper press.Making it through the day, you can quickly achieve visible results.
best exercises for the lower press
lower abdominal muscles also need careful study.Making these reduced muscle bundles can be special exercises that are simple enough, but require strict compliance with art.Help novice video instructions and exercises to press for women in the home, photos of which can be found in specialized publications.Coaching lower press is necessary in conjunction with other departments - the upper, oblique abdominal muscles.In general, all will leave for 10-15 minutes, which can always be found in the schedule of daytime classes.
classic exercise for the lower press:
- lie down, press your lower back firmly to the floor and not to take it for the entire workout, raise the legs up at a right angle, but do not pull, and relax in the lap.Feet can be kept at a distance or cross;
- breathe and exit pull the buttocks off the floor, swaying, feet first, while greatly compressing the abdominal muscles at the bottom;
- do first slowly and then at a faster pace;
- as consolidate the skills to increase the number of repetitions and approaches.
Exercise with alternating lifting feet:
- from a prone position to pull a straight leg to the chest, at the same time pull your shoulders off the floor and the hip clasp hands, draw the abdomen, exhale;
- return to starting position and do the same with the other leg;
- done alternately in an even pace, alternating inhalation and exhalation lying on the rise.
Roller - home trainer
If no time going to the gym and want to experience the fun of muscular tension using a simulator, the exercises with a roller to press for women may well replace him.The roller is always there, somewhere near the sofa, you can ride, sitting in front of TV, and thus kill two birds with one stone: to make useful, having fun.
classic drill press with a roller is simple: you need to kneel down, straighten your back, draw the belly ride roller away from you and pull back while maintaining the posture tightened.However, for beginners it will not be easy.But with the increasing fortress muscle movement can complicate the already: do not rely on my knees, and toes.Adding exercise to the roller in a common set of work for the press, can not only load the desired muscles, but also to diversify the training routine at home.
Luxury gym
Those who regularly visit the gym, be sure that no load is no substitute for directional machine.If the body is already accustomed to the usual stresses and want to feel more resistance exercises for the press in the gym for women to become a pilot Sportwoman another step towards perfection.
rock press with an adjustable bench or treadmill with adjustable load weight is not difficult, because the equipment itself is already forcing the user to hold the desired position.Another thing that you need to gradually increase the load so that the muscles get used and can withstand the increasing resistance.The main requirement, as in conventional training: an exhalation should be done to reduce the muscle.Due to the special design of simulators for the press, users can load a specific muscle, turning off at the other: that is not always possible at home.
If hands to take a dumbbell
Fitness takes time, and you can load the muscles and the other, the classical way: do the exercises for the press with dumbbells.For women, they can become an additional tool for improving or shell shapes muscles.You should not fear that the dumbbell cause excessive growth of muscle mass in the arms or legs.It is not possible, simply because in the female body a very small amount of testosterone in men who just responsible for relief tuberosity body.Women dumbbell needed as the dosage and necessary load to train the muscles, including the press.
best exercise for the oblique muscles and the formation of delicate waist:
- take a dumbbell in your right hand up to 8 kg and do lean to the left side (the dumbbell is a counterweight, increasing the load to reduce oblique muscle);
- repeat in the other direction, shifting the dumbbell.
With a minimum of equipment and busy schedule, any woman can always find a few minutes to do useful and enjoyable exercise for the press at home.
