The harmonious waist without fat deposits looks esthetically and attractively. That the dream to gather in the stomach were fulfilled, it is necessary to work seriously not only in respect of special physical exercises, but also over questions of food and the lifestyle.
It is required to you
- - rug:
- - roller under the head;
- - subscription to the gym;
- - bicycle;
- - roller for the press;
- - DVD disk with the program of trainings;
- - access to the Internet.
Instruction
1. If you decided to swing the house press, systematically alternate several general exercises. Exercise No. 1: lay down on the floor, having spread the rug or foam rubber, record legs, smoothly, without breakthroughs lift and lower the top part of the trunk. It is better for palm to link in the lock on the nape or having pressed to the breast. The number of approaches varies depending on your readiness and fluctuates from three to ten. The number of repetitions in approach can also be various – from 10 to 50, depending on your health.
2. You pass to exercise No. 2: lying on the back and keeping hands, for example, for case legs, lift and lower straight lines or the legs which are slightly bent in knees. Under the head it is possible to put the small small pillow or to roll the roller from the towel. In this exercise the range of movement is important – perform exercise purely, you watch that press muscles were in work all the time.
3. Take the roller for the press and perform various exercises with it. Roll the gymnastic apparatus back and forth in the home position being kneeling to themselves. Sit down, having bent legs in knees. Arrange the foot on wheel handles, roll by means of legs. At the same time make trunk bendings forward (touch by the breast of knees). Slowly come back to the home position. Repeat these exercises from 10 to 30 times, depending on the level of your preparation.
4. Having performed general exercises on pumping of the press, you pass to additional. It can be various bendings, both direct, and side, raisings of straight legs from the ventral decubitus, push-ups from the floor, etc. By means of these exercises you will train various muscles of the press.
5. To achieve the athletic press - "cubes" on it, etc., acquire the subscription in the gym hall and be engaged in power exercises on special exercise machines, with dumbbells, the post. Your coach will help to pick up the right complex according to your physiological features to you.
6. Start doing fitness or stretching, these techniques promote strengthening of muscles and disposal of fat exercises. They can be carried out as in the sports center, and at home, following programs from the Internet or written down on the disk DVD.
7. Begin performance of exercises on the press, gradually increasing loading, you don't seek to set up records during the first days of trainings. Be ready that the stomach muscles which didn't get used to loadings of this sort will hurt rather strongly until you aren't involved in the program of the training.
8. You remember also that the important value for your symmetry has your lifestyle. You go on foot more often, you ride the bicycle, run and your weight will begin to be lost.
9. In fight against fat deposits in the field of the press pay attention and to the diet of your food. Exclude from it sweets, fat and flour, include more vegetables and fruit. Drink enough water, without forgetting to limit salt.