press – a dream of many people, especially in anticipation of a beach season. For the sake of a beautiful press we are ready to make huge efforts, but very often because of the wrong technique the most part of these efforts takes place to nothing.
There are several ways which will help to receive to you a desired press. The first two organically supplement each other therefore useful will use them in a sheaf.
Sports way
Competent creation of a press demands the correct performance kardio trainings and power exercises. These two directions should be used in a complex, otherwise the result will be not so pleasant. Kardio trainings promote combustion of excess fat, and power – form beautiful muscles.
Let's consider in more detail power exercises. It is necessary to train press muscles at slow speed. It is that type of exercises where the quality is much more important than quantity. When performing exercises it is not desirable to do breakthroughs and to move smoothly. It is necessary to carry out exercises next the heart. Exercises on a press are divided into exercises for the lower and upper stomach and they can quite be carried out in house conditions.
Trainings for the lower press. It is necessary to lay down on a floor, to arrange hands along a trunk, and legs directly. Now try to raise legs under such corner to feel strong tension in the lower part of a stomach. When performing this exercise it is necessary to hold knees straight lines.
Trainings for the top press. The body has to accept horizontal position. The bottom of a back needs to be pressed to a floor densely. Legs should be bent in knees, and hands – in elbows and to clasp with them the neck. Now slowly raise an upper torso, directing a chin to knees. When performing exercise it is necessary that the press strained, otherwise performance will be wrong. It is very easy to define it: if muscles of a press ache a bit and shiver – that everything well. At the wrong performance of exercise the loading most often goes on cervical department, but not on a press.
Formation of a waist. For harmonious appearance it is necessary to care for a condition of a waist. It can be done, training oblique muscles of a stomach. Best of all the exercises directed to twisting of a press, for example inclinations here and there will approach.
Kardio of a training
For combustion of excess fat it is necessary to carry out such exercises as run, fast walking, driving the bicycle or occupations on exercise machines. Also occupations aerobics and swimming help. These trainings should be held regularly and with pleasure.
For normal recovery of muscles it is necessary to be engaged no more than two-three times a week. The excess enthusiasm should not be shown too – overfatigue at the initial stages can generate laziness and beat off desire to be engaged.
Healthy nutrition
For creation of the tightened and harmonious belt it is necessary to adhere to a certain diet. Some products can significantly slow down result of long and intensive trainings. It is desirable to eat grain food more often: various musl, sunflower seeds and nutlets. Grain products well stimulate digestion and contain many ballast substances. Directly for combustion of fat it is necessary to eat a papaya, pineapple, green pepper and mango.
The following products follows at an opportunity to exclude from a diet or as much as possible to limit their use:
- Alcohol (especially beer)
- Chocolate (especially white and dairy)
- Potatoes
- Chips
- Bananas
- Farinaceous food
It is necessary to use moderately such products as:
- Cheese
- Yogurt
- Bean
- Mayonnaise
- Vegetable oil
It is safely possible to eat such products:
- Fresh greens
- Seafood
- Chicken meat
- Veal
- Citrus
- Fruit, vegetables and berries
- Herbal teas
Way which involves various devices and specialized salons.
Recently special devices which allow to train press muscles without considerable efforts were available for sale. There are two main types of such stimulators: belts and butterflies. The principle of operation of these devices consists in reduction of muscles under the influence of the directed blows by electricity. It is very doubtful way to receive a beautiful figure as the zone of influence of these stimulators is rather limited, and regular blows by electricity can be elementary contraindicated to most of people.
Also there are a lot of medical centers and beauty shops offer special programs for formation of a graceful waist. By strengthening of muscles, dissecting of subcutaneous fat and improvement of a condition of skin experts will give to your stomach the desirable form. With it they are helped by such procedures as a lymphatic drainage, a pressoterapiya, a miostimulyation, a hydromassage, etc. At the end of these procedures the trunk is placed in a bathtub with sea dirt, curative clay or chocolate. It strengthens blood circulation, tightens skin, splits fats and removes toxins. If to undergo such procedures at least once in a week within two-three months, then it is possible to receive rather quite good results. But we sincerely hope that you will construct a stone and beautiful press adhering only to the first two ways!