With approach of the beach season more and more girls think of appeal of the figure. Exercises on the press in this case are relevant more than ever. The beautiful flat tummy – pledge of good mood and the slim figure.
Useful recommendations
That effectively and quickly to pump up the press in house conditions, it is necessary to approach with all gravity and responsibility this business. Accurately distribute the schedule of occupations and try to adhere to it. Trainings 2-3 times a week will be the optimal variant. Duration of one occupation – 30-40 minutes. The full set of exercises which needs to be carried out qualitatively will enter this period.
Each occupation should be begun with easy warm-up. Thus you will prepare muscles for further loading. It will allow you to avoid different injuries and stretchings.
On end of the main set of exercises carry out the calming respiratory gymnastics within 2-3 minutes.
Exercises on the press
Sit down on the floor. Accurately bend legs in knees, concerning the earth stupnyama. Rest palms against the floor. It will provide you additional stability when performing exercise. Straighten legs forward, trying not to straighten them completely. Gradually tighten legs to the thorax. After that extend again forward. Repeat exercise 8-10 times in 3-4 approaches. Exercise, effective and familiar since the childhood, "bicycle" also actively involves press muscles. Be reluctant palms, sitting on the floor. Raise legs up, having slightly bent them in the knee. Serially tighten them to the thorax, imitating driving the bicycle. Exercise should be performed within 20-30 seconds. Lay down on the plain surface. Part legs, having bent them in the knee. Gradually lift the case of the body, trying to reach the right hand the left leg. Return to initial situation and repeat exercise on the left hand. It is recommended to repeat exercise within 20-30 seconds.
Thus, the main loading will be directed to oblique muscles of the stomach and the lower press.
Raising of hips also effectively involves press muscles. For performance of this exercise lay down on the back. Hands arrange along the case of the body. Rest palms against the floor surface. Accurately connect the foot, parting at the same time knees. Raise legs up, trying not to make a start palms. It is necessary to tear off the basin from the floor surface as it is possible above. When performing exercise it isn't recommended to cramp knees. In the return case you considerably will lower load of the press. Exercise should be repeated within 1-2 minutes.