If you want to make the press tightened, without excess flabby skin, do fitness, namely, the extension. Unlike the smooth streyching, active and even slightly aggressive kallanetik will help your press quicker. To you rather periodically to carry out the described below set for some time, and your press will be ideal.
Instruction
1. The active set consists from: Twisting – 20-50 times; "Frog" pullings up on the bench – 20-50 times; The Return twisting – 20-50 times; Twisting kallanetik – 1/100. Remember that between exercises it is impossible to have a rest. Only after you execute twisting kallanetik, can have a rest minute.
2. Now it is detailed: Twisting needs to be carried out, lying on the back. Legs have to be bent, feet need to be put on the floor. Stretch hands forward, having torn off shoulders from the floor. You monitor breath: inhale in the prone position, in the top situation exhale. People often make the mistake when performing twisting, straining cervical muscles instead of press muscles. Have it in mind and don't wave the head backwards-forward.
3. Frog pullings up carry out on the bench or the bed. You sit down on the edge of the bench or bed, you lay down on the back, stuff up hands for the head. Now tighten to the leg stomach, bent in knees. Then straighten the trunk in the string and again tighten legs. Knees can be held together, and it is possible and to part. By means of this exercise, prelum abdominale muscles are fulfilled.
4. In line return twisting. They are carried out lying on the back, having put hands along the trunk on the floor, having lifted and having bent legs. It is possible to complicate exercise if to raise legs up and to keep in such situation. Raise from the floor the basin as if you want to get up in the stance on shovels, but it isn't really high. Hands have to lie on the floor, try not to lean on them. Not to the podmakhivayta legs to help to raise the basin. It needs to be lifted only at the expense of the prelum abdominale muscle tension.
5. Twisting kallanetik. It is the same usual twisting. Only unlike usual, twisting kallanetik becomes in the statics. For example, designation 1/100 means that it is necessary to execute one reception, holding the body in the top point within 100 seconds.