Relief press – treasured desire of the large number of men and even some ladies. To achieve desirable result, a lot of knowledge and forces will be required. It should be notedIt should be noted that the press is passive muscular group. For this reason all not dissipated calories accumulate in the stomach. Useful recommendations and the set of exercises will help to achieve the relief press.
It is required to you
- - dumbbells;
- - post signature stamp;
- - Smith's bench.
Instruction
1. To make the press relief, it is necessary to choose the integrated approach. Regular exercise stresses and healthy nutrition will help to achieve desirable result. During the day use such number of calories that they were entirely spent. Consider: in the presence of the fat layer on the stomach, it is necessary to reduce number of the consumed calories.
2. Try to pass to food only with healthy products gradually. Exclude completely from the food allowance fats. Your daily menu has to consist of fruit, vegetables, dairy products, low-fat grades of meat and fish, cereals. Include necessary mineral substances and vitamins in the food allowance. They in the large number contain in nuts.
3. Quickly to achieve the relief press, 2-3 times a week carry out the special set of exercises. The regular exercise stress will allow to achieve desirable result at short notice.
4. For performance of this exercise get up directly, hands arrange behind the head. Execute bendings in the parties. Try to incline the case of the body as low as possible. Repeat exercise within 2-3 minutes. Similar movements are directed to side muscles of the press. For increase in loading pick up dumbbells.
5. The following exercise – turns of the case of the body in the parties with the signature stamp on shoulders. It perfectly develops oblique muscles of the prelum abdominale. Get up directly. Legs arrange slightly more widely than shoulders. Hands on the post signature stamp which lies on shoulders. Carry out turns by the case of the body in the parties, being fixed in final points. Repeat exercise within 2-3 minutes.
6. Perfectly pumps over muscles of the lower press – leg lifting on the Swedish wall. Receive the home position: hung on the Swedish wall. Gradually raise straight legs at an angle of 90 degrees. If it is heavy to perform this exercise, bend legs in knees, it will lower the main load of the press. Repeat leg lifting on the Swedish wall within 2-3 minutes. After the small break repeat exercise once again.
7. Effectively to pump over muscles of the top press, execute raising of the case on Smith's bench. Lay down on the bench headfirst. Hands arrange behind the head. Execute raising of the case of the body so that the angle of lead equaled to 90 degrees. Pay attention: when performing exercise the elbows have to be sent to the parties, and the chin looked up. Try not to bend the back on rises. Repeat exercise 15-20 times on 2-3 approaches.