You will need
- - sports Board;
- - dumbbell;
- - the horizontal bar.
If you have excess fat in the area of pressand need to get rid of it. To do it just through exercise is impossible. So you need to start to consume less calories. Lose weight up to 1 kg per week until until I get rid of all the extra weight.
Make daily walks for 20-30 minutes. This is one of the simplest exercises that will help to achieve the perfect press. Exercise 2-3 times a week for 1 hour. Before workout warm up your muscles. In the first 14 days do not overstrain your body. Maximum load start to give the body the third week.
If you want to be toned, athletic press, you need to do the following exercises: conventional, diagonal, reverse and double twist. Lie on the floor and put your hands behind your head. Torsion movements raise the torso to your right elbow moving towards your left knee and Vice versa. During the reverse twisting shoulders are on the floor, up the legs and thighs. Double twisting connection of these exercises. Ie rises and the top and bottom of the torso. Alone is immovable hips.
If you want to achieve the appearance of the cubes to presse, you'll need a slightly different set of exercises. You must exercise all the abdominal muscles: direct, oblique, intercostal and anterior dentate. In addition to training perform the following exercises. Lie on a slanted Board sports, fix the feet under the rollers. Lift your upper body by 20 to 50 degrees relative to the Board. Then lean back without touching the back surface.
Lie on the bench. Grab dumbbells and get them behind your head as far as possible. Lock position for 5 seconds and raise your hands to your chest. Do this exercise a minimum of 3 sets of 10 times for each workout. At each session, perform 20 to 50 pull-UPS.
Starting from the third week of training, increase the performing of each exercise for 5-10 approaches. Do these changes every two weeks. If the load will seem a little, then add another 10 approaches or perform exercises with weights. Load level should match your physical condition. If you had not engaged in sports, make yourself small indulgences. For example, divide the exercise into two parts: morning and evening.
If you want to pump up the press as quickly as possible, do not engage in daily. Let your body relax, then the result will be better.
To make cubes on a press, buy a gymnastic ball. And do crunches on it.