To swing the press with dumbbells is more effective, than with the weight of own body. Additional burdening will increase load of muscles of the stomach and will help with formation of the beautiful, relief press. Having included these simple exercises in the program of trainings, you will quicker achieve desirable result.
It is required to you
- Dumbbells - 2 pieces.
Instruction
1. Lay down on the back. Bend your knees. Put feet on width of shoulders. Bend hands in elbows. Brushes with dumbbells arrange near ears. Raise only the head and shoulders from the floor on the exhalation. Be late for 1-2 seconds to feeling of burning in stomach muscles. On the breath slowly return to the home position.
2. Sit down on the floor, bend legs in knees and fix feet not to slide during exercise performance. Direct back. Dumbbells arrange as in the first exercise. On the breath lay down on the back before contact with the floor waist. On the exhalation rise, having touched by the breast of hips.
3. The third exercise is the complicated option of the second. It is carried out on the bench with bending down. Straight legs are also well fixed. Hands can be crossed to dumbbells before the breast. On the breath touch by bench shoulders. On the exhalation rise to perpendicular situation in relation to the floor. You hold the back directly. The first or third exercises are directed to strengthening of direct muscles of the stomach. For pumping of oblique muscles of the stomach turn serially to the right and to the left when performing exercises.
4. Side muscles of the stomach can be pumped up bendings with dumbbells. Get up directly. Legs shoulder width apart. Both dumbbells in one hand. The second hand on the belt or behind the head. Bend towards the hand with dumbbells and become straight. Try to bend precisely aside, without being filled up forward. Repeat 15 times. Make the same in other party.
5. Put legs more widely than shoulders. Hands with dumbbells behind the head, elbows are sent to the parties. On the exhalation bend to the right, on the breath - return to the initial position. On the exhalation – bending to the left, the breath – nominative. Do bending precisely aside. Don't bend knees.
6. To pump up the lower part of the prelum abdominale, it is necessary to carry out leg raises in the back-lying position or in the emphasis on parallel bars. Dumbbells become attached to feet. In the prone position raise serially straight legs to the right angle and smoothly lower down. In the hang on the horizontal bar bend legs in knees and tighten to the stomach, then smoothly lower.