Modern ideas of beauty assume presence of cubes of the press not only at men, but also at girls. Really, muscles of the stomach play the huge role for appearance of the body. Besides, they influence the bearing and participate in many movements. At the correct performance of exercises to make the stomach beefy, equal and flat it is quite simple.
How to pump up the press
To receive the beefy press, only one inflating insufficiently. It is possible to have perfectly developed press, but it will be hidden under the fat layer which on the stomach quite thick. Therefore the beautiful women's press can be received the combination of trainings to so-called "drying". Besides, the relief of the stomach for 90% depends on food.
Speed of achievement of result depends on the initial condition of muscles and the number of fat deposits in the field. Slender girls will be able to notice results already 1-2 months later, the rest should stock up with patience approximately for half a year.
To pump up the beautiful press, first of all, it is necessary to be defined what you want to achieve. As a rule, the beautiful press at girls represents moderately relief tightened belt without excess fat deposits. For this purpose it is necessary to strengthen all groups of direct muscles of the stomach. Actually, it is impossible to allocate the top and lower press is the one muscle and trainings are involved by all its departments, the difference that some exercises load the top cubes, others more – lower.
Exercises for the top part of the press
Any raising of the body from the prone position belongs to the main exercises for formation of the top cubes. Lay down on the floor, the waist has to be densely pressed to the floor, the legs bent in knees cost stupnyam on the floor heels close to buttocks. Hands are densely pressed to temples or linked in the lock behind the head. It is necessary as it is possible to raise above shoulders and shovels, elbows at the same time have to be divorced aside. Pay attention, the exhalation becomes at the time of the strongest muscle tension. Very effective exercise for oblique muscles of the stomach without which development it is impossible to receive the beautiful press is twisting. The home position, just the same, as well as in the previous exercise. But legs at the same time are not on the floor, and are extended, being on weight. Raising the trunk, bend the right knee and try to reach it the left elbow. Then repeat exercise, trying to touch left knees by the right elbow.
Exercises for the lower part of the press
For the lower part of the press leg raises from the prone position or the hang on the horizontal bar are considered as the basic principle of all trainings. The most effective training are exercises on the horizontal bar. From this situation it is necessary to try to raise legs up, trying to attract them to the breast. The simplest exercise is leg raises from the prone position, at the same time the waist is densely pressed to the floor, and legs are straightened. Legs need to be raised perpendicular to the body, then to lower, without concerning the floor. Trainings for the press need to be carried out in 5-6 approaches till 15-25 of repetitions, everything depends on fitness. It is necessary to begin from 2 times a week, gradually passing to daily occupations.
"Drying"
To reduce the fat layer on the stomach, "drying" which is reached by healthy nutrition and cardiotrainings is necessary. It is necessary to watch that the expense of calories exceeded their consumption. The healthy nutrition doesn't mean starvation and the exception of any products, necessary for normal activity. At the diet there have to be products containing everything nutrients, it is necessary to reduce amount of the fats consumed with food and complex carbohydrates. It is necessary to eat food often and small portions, and, it is better to eat the most part of day norm in the first half of day. Surely it is necessary to exclude from the diet chips, mayonnaise, croutons, ketchup, sparkling water, salty nutlets, etc. Besides, "drying" is impossible without aerobic loadings, for example, of run. Cardiotrainings not only promote disposal of surplus of fat, they perfectly train the cardiovascular and respiratory system. During the trainings it is necessary to watch pulse, surely considering age and degree of fitness. Aerobic occupations have to take quite long time, it is connected with the fact that combustion of fat begins only after destruction of glycogens that occurs only in 20 minutes of active run.