That your stomach became flat, with beautiful "cubes", try the exercises studying press muscles in a complex. Quite so they work in everyday life. You will become stronger, and your press will get the desirable relief soon.
It is required to you
- - gymnastic rug;
- - the weighted ball weighing 1 kg;
- - fitball with a diameter of 55 cm.
Instruction
1. Before the training it is necessary to warm muscles. Within ten minutes do spins of the case and hands around. At the end smoothly pull muscles of the back and the press, being late in the extension for 20-30 seconds.
2. Twisting will be the first exercise. Carry out it lying on the back. At the same time put straight arms palms along the case down, slightly bend knees and reduce together, the foot on the floor. That the back received the correct, neutral position – strain the press. Make the breath, then the slow exhalation, counting up to ten, tighten knees to the breast. At the same time shoulders and the forehead stretch to knees, having torn off the back from the floor, raise hands and extend parallel to the floor. Fix the case in such situation, having counted to five. The stomach in has to be tucked therefore with each score tension of the press needs to be controlled. Come back to the initial position on the slow exhalation, counting up to ten. Repeat exercise five times. At its performance all muscles of the press, in particular the direct muscle are involved.
3. The following exercise – the familiar "bicycle" complicated by burdening. Lay down on the rug, holding the ball at the level of the breast. Elbows at the same time have to look in different directions. Bend knees so that calves were parallel to the floor. Raise shoulders and the head, make the breath. Then – the exhalation into five scores. During this time you have to turn the case to the right, having tightened the left elbow to the right hip, at the same time extending forward at an angle 45 degrees to the floor the left leg. You hold elbows bent and directed in different directions. Again make the breath. On the exhalation slowly come back to the initial position, without hanging the head and shoulders. At the same slow pace repeat exercise in other party. Execute eight repetitions, changing the direction of twisting. During exercise performance the main loading is born by oblique muscles of the press, but also all other muscles are involved in this process.
4. The last exercise – raising of the fitball legs. Lying on the rug, get straight arms for the head, calves squeeze the fitball. That the backbone received the natural bend, strain the press. On the breath bend knees a little and raise legs the fitball by 45 degrees from the floor. On the slow exhalation, counting up to five, having involved press muscles, raise the head and shoulders and stretch to the ball hands. Hang shoulders and the head, holding on leg weight with the fitball. Repeat exercise eight times. At its performance all muscles of the press are studied, and, above all - internal cross and slanting.
5. For high efficiency it is necessary to carry out this complex three times a week. Every time change sequence of exercises. Take the break between occupations not less than 48 hours.