If you want to build strong muscles, then you need to train five times a week, gradually increasing the complexity of exercises and increasing the number of repetitions.
Your feet slightly apart and relax. Strongly tighten your abdominal muscles. Stay in this position for ten minutes, then relax. This exercise can be performed freely moving around the room.
Stand facing the wall, lean hand. Leave to the side and back right leg, raise your left arm up and arch your back. Repeat the exercise, leaning against the wall with his left hand, leaving back and to the side left leg and raising right hand. Repeat three times.
Lie on your back, bend legs in knees, put your hands under your head and slightly raise the torso. Exhale vigorously and lift the body to the legs, and on the inhale return to your starting position. Repeat ten times.
Lying on the back, slightly lift the body. On the exhale, tilt it to the raised and bent in knees legs. On the inhale take the case back, your feet on the floor is not lower. Repeat this exercise seven times.
Turn over on your stomach, lean on something at the elbows, stretch out your legs. Alternately lift right and left foot. You can similarly perform this exercise in a circular motion in a clockwise direction. This exercise will repeat five times.
Take a starting position lying on stomach, stretch hands forward. Slowly lift the body together with the arms and legs to the point until you feel tension in the abdomen. Repeat three times.
Sit on a chair, squeeze the feet, the stool, standing in front of you, raise it above the floor. Hold on weight about ten minutes. The abdominal muscles must be tensed. Lower gently the stool. Repeat five times.
To help those who wish to build a press in a relatively short time, developed a variety of programs with different exercises, which are presented in the form of videos.
For best results, contact the fitness center to a qualified instructor who will help you to choose a set of exercises at the press, in accordance with the peculiarities of your health and physique.
Advice 2 : As the girl to pump up the cubes
Beautiful, tight stomach with dice will always be in fashion. And it's not just guys, girls are also wondering how to pump up the cubes. But to see excellent results, you'll need at least two months of regular training and a great desire to make your figure perfect.
You will need
- - Mat.
It so happens that practicing for months, the girl did not see results. This may be due to layer of subcutaneous fat on the abdomen, which just isn't visible cubes. First of all, adjust your diet. Eliminate from your diet fatty foods, sausage, prepared foods, cabbage and carbonated drinks. Feel free to go on a healthy diet: fruits and vegetables, dairy products, lean white meat and foods rich in protein (nuts, cheese, legumes). But in order to lose fat, you need exercise, go swimming, Jogging or aerobics.
So, the first exercise is the leg lifts. Lay on the floor Mat and lie on your back, stretch your arms along the body. At the same time raise the torso with the legs at an angle of forty-five degrees. On the inhale rise up, exhale take the starting position. Do this exercise fifty times in the two approaches. This use lower and upper abdominal muscles.
The following exercise will focus on the upper part of the abdominal muscles. Lie on your back and put your hands behind your head. The legs should be bent at the knees and stand confidently on the floor. Start slowly twist the upper part of the body. The lower back should remain pressed firmly against the floor and your shoulder blades pull away from him. Try to do two sets of fifty times, but if you find it difficult, start with the minimum number of repetitions and gradually increase the pace.
Engage the obliques, to do this, follow the diagonal twisting. To achieve those blocks, it is necessary to carefully bleed the obliques, as they create a kind of corset of the abdominals. Take the initial position the same as in the previous exercise and begin to perform twists, alternately touching your left elbow to the right knee, then right elbow right knee. Do the exercise thirty times in the two approaches.
Do the exercise "Bicycle". Lie on the floor and raise your legs, start to describe circles in the air, as if you are Cycling. Feet repeat movements, as if to tap on the existing pedal. Hands should be behind your head with bent elbows. Pull left knee to right elbow, then right knee to left elbow.