The sedentary life usually leads to deterioration in blood circulation in the lower half of the trunk. As a result of it in the stomach the metabolism decreases, fat deposits appear. It is possible to avoid it, having increased the physical activity. However if deposits already appeared, it is necessary to get rid of the tummy by means of exercises for strengthening of the abdominal wall - the press.
It is required to you
- - rug;
- - dumbbells or post.
Instruction
1. To swing the press to bring it into the good shape, it is necessary every day. Best of all – at the end of the all-strengthening training. Such intensity is caused by the fact that muscles of the prelum abdominale are very quickly recovered therefore it is necessary to swing them often. If your purpose is only reduction of the stomach in norm, then use of burdening isn't required. Perform exercises till 10-20 of repetitions, in 3-4 approaches. If such number of repetitions doesn't bring result, create additional burdening with the help the dumbbell or posts.
2. The most effective exercise to pump up the lower press, is hanging leg raise on the horizontal bar. The corner between legs and the trunk at the correct performance has to make 90 degrees. To beginners exercise is recommended to simplify – to raise not straight legs, and bent in knees.
3. It is the best of all to swing area of the top press, doing raising of the trunk of the prone position. Lay down on the rug, bend legs in knees and put on the floor, close hands behind the head. Do raising of the trunk, tyanyas by elbows to knees, without tearing off the waist from the floor.
4. For the following exercise lay down on the rug, part hands in the parties and press palms to the floor, raise legs up and bend in knees. Incline the bent legs in different directions, trying to reach the floor.
5. Gear and oblique muscles train spins of the trunk, holding on shoulders of hyphas from the post. Other exercise for this group of muscles – bendings in the parties with dumbbells in hands.
6. Remarkably strengthen the press and squats with loading. Take the floccus from the post, put it on elbows or you hold before yourself and squat. Such loading allows to involve the muscles which aren't working at special stomach exercises. And besides, static load at squats allows the press to develop more evenly.