To make the stomach tightened is not the dream, but reality. There is the special program of trainings for the press calculated on the continuous and increasing cultivation of muscle bulk. Just it is necessary to begin with small, gradually passing to big loadings.
To often begin occupations that who never trained, very difficult. However it isn't so difficult to pump up the press to the beginner if to increase loading gradually. And here the advanced program of exercises will help to fix and keep the achieved result.
The scheme for "teapots"
To pump up the press in house conditions from scratch, it is necessary to perform at least two exercises – twisting and leg raise. For a start lay down on the floor, having bent legs at right angle and having pressed feet and the waist to the floor. Get hands for the head, but don't link fingers to train the press, but not muscles of the neck. On the exhalation slowly tear off shoulders and the torso from the surface, straining the stomach and with the force pressing the waist to the floor. Don't help yourself breakthroughs, movements have to be fluent. Slowly return to the home position. Remain on the floor in the home position, only put palms under buttocks. Exhaling, understand legs together with the basin until knees hang over the thorax. Press muscles at this moment are strained to the limit. Smoothly return to the home position.
Lay down sideways, lean on the forearm. Put the second hand on the belt. On the exhalation raise the basin so that the body formed one straight line. Record the trunk in this situation for 5 seconds, inhale and relax. It is necessary to repeat each exercise not less than 20 times.
Advanced program
This program of trainings for the press will seem to experienced athletes too primitive. Don't worry, there is a lot of exercises for this part of the body. To begin to strengthen loading it is possible from "level". Lean against the floor forearms and socks of feet. You watch that the waist didn't cave in, and shovels didn't rise. Stand in this pose for one minute. Execute 3 approaches. Also advanced program of exercises includes raising of the case from the inclined bench with weighting. In the gym it is necessary to lay down on the inclined bench, having passed under it the expander which is required to be held with the hands bent in elbows. Make rises, without moving hands and legs. Only the top part of the trunk works. houseconditions"Bicycle" will help to pump up the press in everything the known exercise. Lying on the back, bend legs in knees at right angle, raise shins perpendicular to the surface, and close hands on the nape. Tear off shoulders and shovels from the floor, and legs slowly begin to imitate spin of pedals. Day by day increase the number of approaches.