Before the beach season practically everyone aims to make the stomach the most flat. There is nothing more simply: it is enough to allocate every day 8 minutes of time and to carry out the simple set of exercises and also to begin to eat "healthy" food. How to pump up the press?
Instruction
1. First of all, in day when you decided to do gymnastics for the stomach, refuse farinaceous and sweet dishes. Using them to or after performance of exercises, you won't achieve any results. Also refuse greasy food, eat as much as possible vegetables and fruit. Perform exercises on the hungry stomach.
2. Start directly performance of the set of exercises. Each exercise of this complex is calculated for 1 minute. Only eight exercises. They are carried out at rather fast pace: in the minute it is necessary to make from 30 to 50 reductions of muscles of the stomach (depending on extent of preparation of your press).
3. The most widespread and simple is such exercise: lay down on the back, having bent legs in knees. Put hands for the head. Slightly tearing off the back from the floor, pull the case to knees, and back the back on the floor. For the second exercise remain in the same home position. But at the raising of the torso try to touch by the elbow of the opposite knee (the right elbow – the left knee and vice versa).
4. Lying on the back, raise legs with slightly bent knees up. Hands are pressed to the breast. Tear off scapular area of the back from the floor, trying to get hands anklebones. On the basis of the same home position slightly change performance tactics. Now tighten knees to the breast.
5. Turn from the back a little on one side (lay down half-turned), having bent legs, knees together. Exercise is similar to the first, but it becomes in other situation. Oblique muscles of the stomach will work now. Turning the case, touch by the bent elbow of knees. Do the same on other side.
6. Again lay down on the back, bend knees and place legs. Link hands in the lock and press to the breast. Raising the torso, extend hands between knees forward. Also come back to the home position.
7. From situation "lying on the back, having extended" make "candle" and back in the home position. At the same time it is optional to extend straight legs up, it is possible that knees remained a little bent.
8. At the end of the complex repeat the first exercise.