Average press are called those muscles of the stomach which form the abdominal wall, hold and defend internals and also form the bearing of the person. To pump up such muscles rather difficult, it is necessary to spend many forces for it and time. Everything speaks simply: the muscles which are in area of the average press belong to especially hardy. So each your training has to contain the large number of exercises.
Instruction
1. Train in house conditions if the opportunity to be engaged in gyms is absent. There is the first exercise: at first receive the prone position, link both hands behind the head, and surely bend legs in knees. Further try to raise so the top part of the trunk that elbows every time touched knees. At the first trainings will be also five-eight exercises enough. Increase their quantity only gradually, you bring them to 10 or 15, and then to 30, 40 and so on. But on charge yourself with too big loading at once by no means. Otherwise you risk to get instead of the relief average press only the muscle strain (and it at best).
2. You hold the trainings regularly as it is much more effective to be engaged gradually, but every day, than to charge yourself at once exercises with sixty, outstanding in time. Over time accelerate also trainings: each approach ideally needs to be carried out in the minute.
3. Perform also other exercise: again receive the prone position, begin to raise at the same time both legs up so that finally they fell strictly into the vertical position. This technique, by the way, allows to pump up various muscles of the press (both lower and average, and top). For achievement of the best result return legs in the home position as it is possible more slowly, you don't hurry at the same time. Repeat exercise about 8-10 times in each approach. Each occupation has to include not less than two or three such approaches.
4. Lay down on the floor, put hands for the head and link them the lock. Further try to bend knees at the same moment and to raise the back. Elbows you have to reach knees (it is possible and cross-wise, that is touch by the left elbow the right knee, then on the contrary). This exercise develops, besides the average press, also side muscles of the waist. Carry out its not less than 10 times.