Everyone who is capable to spend of it time and physical forces can have the relief and beautiful press. Competently picked up exercises will help to achieve desirable result. Each complex demands certain physical and time expenditure, and the result can not always be such as to you it was wished initially. Not to be mistaken in the chosen complex for the press, at first it is necessary to stop on classical exercises.
Instruction
1. If you want to pump up strong muscles of the press, then you need to train them five times a week, gradually complicating exercises, and increasing the number of their repetitions.
2. Slightly place legs and relax. Strongly strain stomach muscles. Remain in such situation ten minutes then have a rest. This exercise can be performed, freely moving about the room.
3. Get up facing the wall, lean the hand. Leave the right leg aside and back, raise the left hand up, and cave in back. Repeat exercise, having leaned against the wall the left hand, putting aside the left leg back and aside, and raising the right hand. Repeat three times.
4. Lay down on the back, bend legs in knees, put hands under the head, and slightly raise the trunk. On the exhalation vigorously lift the case to legs, and on the breath come back to the home position. Repeat ten times.
5. Lying on the back, slightly raise the case. On the exhalation incline it to the legs raised and bent in knees. On the breath allocate the building back, at the same time on the floor don't lower the leg. Repeat this exercise seven times.
6. Turn over on the stomach, lean the elbows on elbows, extend legs. Serially raise the right and left leg. You can similarly perform this exercise with circular motions in the direction of the hour hand. Repeat this exercise five times.
7. Receive the home position lying on the stomach, extend hands forward. Slowly lift the case together with hands and legs until, yet you won't feel tension in the stomach. Repeat three times.
8. Sit down on the chair, squeeze feet, the stool standing opposite to you lift it over the floor. Hold it on the weight of minutes ten. Stomach muscles at the same time have to be strained. Lower smoothly the stool. Repeat five times.
9. For the aid to those who wish to pump up the press in rather short terms the set of programs with various sets of exercises which are presented in the form of videos is developed.
10. For achievement of the best results address to the fitness center to the qualified instructor who will help you to pick up the set of exercises on the press, according to features of your health and the physical build.