It is necessary to swing the press regularly, spending for it about 30 minutes a day. The number of repetitions needs to be increased gradually, having begun with 10, to bring this number to 50. And not to forget about the correct breath.
Unambiguously it is impossible to answer this question, a lot of things depend on with what basic data of people starts occupations and what result wants to achieve. If in the waist there is the essential fat layer, then some physical exercises the problem won't solve, the integrated approach is necessary, that is besides sport it is necessary to reconsider the food allowance and to exclude too fat and high-calorie dishes.
Feature of muscles of the press
It is the heaviest to pump over this group of muscles because they most small than other groups of muscles and very quickly get used to loading. In this case the main emphasis needs to be put not on the number of repetitions in each approach, and on their quality. Only purposeful impact on one specific muscular group will allow to pump up press muscles effectively. Training shouldn't allow muscles of the stomach to have a rest, in the field of the press the pleasant burning has to be felt – it will say that in muscles lactic acid which the organism doesn't manage to remove any more accumulated.
What else needs to be considered, starting such trainings? It is necessary to know that so far lungs are filled with air, press muscles will be badly reduced. Each repetition has to be carried out on the exhalation. And if to do it on the breath, it can lead to increase in intra belly pressure, as a result the muscular wall of the stomach can stretch. It will lead to the fact that the athlete will have rather strong press, but the belly muscle which is sticking out forward.
How many and how to be engaged
First, it is necessary to swing the press in the certain sequence. At first pump over the lower part of the press, such training includes raising of straight legs. After study of the lower part of the press pass to screw twisting – they allow to work oblique muscles of the stomach. Also conclude the set of exercises raising of the trunk which involves the upper muscles of the stomach. It is necessary to be engaged every other day, giving it 20-40 minutes. Ideally each exercise is performed in 2-3 approaches, training chooses the number of repetitions for himself independently, depending on the opportunities. On the initial time it is necessary to try to make so much on how many there will be enough forces, but you shouldn't overload the organism, it is impossible to allow appearance of gripes in the stomach. With the excess weight and long ago not playing sports also 5-10 repetitions will be enough for beginners, gradually this quantity can be increased up to 50. The number of repetitions has to grow surely, only this way it is possible to achieve good result.