Thumbing through fashionable magazines and watching TV, you observe men and women with the tightened belt and the excellent figure. Looking at itself in the mirror, you obviously don't feel that delight. If you want to pump up the press in house conditions, there is the certain set of exercises which will help to achieve excellent result.
Instruction
1. Before starting performance of the set of exercises, it is necessary to make warm-up and to warm muscles. For this purpose turn on the music and dance or jump through the jump rope. At warm-up it isn't recommended to perform heavy physical exercises. Define for yourself time and days when you train. The optimal variant – three times a week on one hour, it isn't necessary to train more often, it you won't achieve fast effect.
2. Twisting. This exercise should be performed from the prone position. Bend legs in knees, cramp hands in the lock and remove for the head, part elbows in the parties. Slowly begin to lift the top part of the building, then slowly fall to the initial position. At the same time the waist has to be pressed to the floor. Perform this exercise on twenty times in three approaches. The upper muscles of the press are involved.
3. Diagonal twisting is carried out from the same situation, as the previous exercise. Do twisting so that to touch by the left elbow of the right knee. And then equally well the right elbow reach the left knee. Perform exercise serially for oblique muscles of the stomach on twenty-thirty times in three approaches.
4. Back twisting helps to strengthen the lower part of the press. Lay down on the back and put hands along the trunk. As much as possible strain muscles of the stomach and raise legs, then try to tear off the basin from the floor and lift as it is possible above. On reaching the highest degree of the muscle tension of the stomach return to the home position. Do this exercise on fifteen times in three approaches.
5. Lying on the back, arrange hands along the trunk, straighten legs. Begin to raise straight legs so that they made ninety degrees with the trunk. This exercise helps to strengthen the lower muscles of the press. At first raise the right leg ten times and delay it for ten seconds in this situation. Do the same for the left leg. Perform similar exercises lying on one side, it will allow to reduce waist measurement.
6. Exercise "Bicycle" is performed from the prone position, hands are behind the head. Bend legs in knees at an angle in forty five degrees and begin to imitate driving the bicycle. Bring closer serially to knees the left, right elbow. At the same time try not to tear off the head from the floor. The legs will be closer to the floor, the it is more and better press muscles work.
7. During exercises you monitor the breath, try to involve more deeply the front wall of the stomach and at the exit to strain press muscles. Don't relax the muscle of the stomach and during the breath, you keep them under control and in constant tension, it is very important for obtaining result.