Who doesn't want to have the wasp waist and the relief, flat stomach. Some only dream of it. Others achieve improbable results. So, the press is the muscles of the stomach which are between the lower part of the thorax and top of the basin. It is necessary to carry the muscles located on each side the stomach and the part of slanting to side muscles. Let's consider the most effective exercises for their training.
Instruction
1. Bendings. Home position: standing, hands behind the head. We carry out bendings sideways, in one and other parties. When performing this exercise it is necessary to watch that loading went on side muscles. Having carried out the number of trainings, it is possible to try to increase loading. Costing the home position, one hand behind the head (it is possible to put the hand on the waist), another holds the dumbbell. Enough dumbbell weighing 5 kilograms. To make bendings towards the hand with burdening. To carry out 5 approaches on 20 repetitions. Then to shift the dumbbell in other hand, and again 5 approaches on 20 repetitions.
2. Twisting. The gymnastic rug will be required. Home position: on the back, you hold hands behind the head, raise shoulders, bend legs in knees and raise the basin. Do twisting. Kind of tighten the left knee and the right shoulder to each other. 2 approaches on 20 repetitions are enough. After a while trainings increase in number of approaches up to four is possible.
3. Rises + twisting. The gymnastic rug will be required. Home position: on the back, you hold hands behind the head, raise shoulders, bend legs in knees, feet on the floor. Lift the case. The left shoulder - the right knee, the right shoulder - the left knee. Last thus 2 approaches on 20 repetitions. After several occupations, it is possible to increase the number of approaches to four.
4. Spins. For this exercise you will need the horizontal bar. Home position: to hang on the horizontal bar on straight arms. We carry out rotary motions by the basin. 2 approaches on 30 repetitions. Through several trainings the number of approaches can be increased to four.
5. To swing press muscles, in particular, side and slanting, follows every day. Having achieved the certain result, it is possible to reduce intensity of trainings and to be engaged every other day. Having begun, don't recede and you surprise all with the ideally beefy stomach with the noticeable relief.