Women and men worry because of the figure and try to keep shape. The beefy press is considered one of criteria of beauty of the figure. How it is correct to swing the press in house conditions?
Instruction
1. For a start it is necessary to decide on time when there is the opportunity to perform any given exercises. In this occupation the main thing - their regularity. Therefore the press is better to swing two-three times a day on several approaches. Such frequency will allow to receive the first positive results in 3-4 weeks after the beginning of occupations.
2. The following very important question is the constant place for exercises in the house. For this purpose it is possible to allocate the separate corner and to lay the mattress, the quilted jacket or the special rug on the floor. If in the house there is no exercise machine for similar trainings, then it is necessary to perform all exercises independently or to use the help of other person.
3. Muscles of the stomach are very quickly recovered. Therefore at regular jobs there is no danger to damage them. When performing exercises it is necessary to breathe correctly. It is caused by the fact that on the breath of the muscle of the stomach strain, and on the exhalation – relax.
4. All press can be divided into three parts conditionally: top, average and lower. Pledge of successful trainings is that it is necessary to perform consistently exercises for pumping of each separate part of the press. The top part can be pumped up if to carry out usual raising of the trunk, touching by the head of the bent knees. This exercise is performed at school physical education classes. For it the assistant or some holder for legs is necessary. This exercise begins to be performed till 10-12 times for one approach. Then this quantity is gradually increased by each three days on 4-5 times
5. To pump over the middle part of the press, carry out bendings and turns. Such exercises allow to make the figure attractive.
6. And here the lower part of the press will become firm if to carry out so-called "bicycle" (the person lays down on the back, raises legs up and begins to twist pedals, doing by legs circular motions) or just to raise synchronously both legs up, lying on the back. All these exercises during the trainings need to be alternated to achieve bigger effect.