Effective exercises for the press

Many of the fair sex area lot of time hard workouts in gyms and fitness clubs. Their goal is perfect feminine curves. But, often thanks to such trainings it is possible to achieve a completely different result in the form of an increased muscle mass, devoid of flexibility and femininity. To avoid such a finish, it should be remembered that the proper training of the muscles of the female body involves combining work with your own weight and proper breathing. Such tactics will make the muscles of the body not only strong, but also flexible and elastic. Many fitness instructors believe that it is realistic to achieve amazing results in the press zone in just a month, if you use the most effective exercises. Regular training in a short time will make the abdomen flat, reduce the total weight of the body, and tighten the entire silhouette. Proper breathing is responsible for the metabolic rate. The faster all functions work in the body, the better will be the complexion and general condition of the face. With regular training, you can achieve results that will make your friends and acquaintances gasp from admiration. After all, much depends on the desire and perseverance. You can not go on about their own desires and moods - regular training is the most important component of losing weight. It is worth noting that many women who pay due attention to the correction of their figure, note some weight gain, which is due to fat burning and muscle growth. Remember that the mass of muscles exceeds the weight of loose fatty deposits. If you combine regular exercises for the press with some other kind of physical activity (dancing, walking, roller-skating, swimming) and good mood, the desired result will not take long to wait, and the ideal figure will no longer be in dreams, but in reality. The main thing is not to stop there. You need to be prepared for the fact that working with the muscles of the abdomen will not be easy, since this zone is considered the most difficult. After all, it is in the abdomen that the greatest amount of fat masses is debugged, which are very hard to split and burn. But to work with the muscles of the press should be done with caution and without excessive fanaticism, as the complete combustion of fatty deposits threatens to disrupt the work of hormones that are responsible for the preservation of femininity. When the decision to work on your press is taken definitively, you should think about which exercises to choose for yourself, so that you can quickly and efficiently work out and strengthen this problem area. So, many women try to go the easiest way - they take "help" of the advertised "miracle simulators", but in the end they are disappointed and completely abandon their recent aspirations. To prevent this from happening, remember that a reasonable, thoughtful diet and effective exercises for the press, aimed at developing and strengthening muscles, will be the most effective solution to your problem. Of course, it will be useful to know that the most effective exercises for the press are those aimed at training the upper abdominal muscles (twisting) and those using which the lower part is earned. Therefore, during training all groups of abdominal muscles should work. It is also important not to give preference to only one exercise, which can lead to addiction and lack of effect. There is a set of exercises that help to bring the abdominal muscles in order in a fairly short period of time. It is suitable not only for women, but for men. It should be done regularly and intensively. But each training should not take more than 15 minutes a day. In addition, it is not necessary to run to the nearest gym or fitness club. Such exercises can be performed at home.

Working on the press

Take the original position by sitting on the edgesofa, and tilt the body slightly back. Lean your hands on the couch, while your arms should be bent at the elbows, and your feet align in front of you horizontally, and then slightly bend them at the knees. Then follows the bending of the legs and pulling the knees to the chest, helping yourself to lightly slope the body forward, while the arms should straighten. The completion of such an exercise will be the return to the starting position. Perform it in 2 sets of 10-20 repetitions each.

Accept the starting position. Lie on the floor, back down and so that the head was near the sofa. Try to squeeze the waist down to the floor. Next, grab your hands over the curb, located on the edge of the bottom of the sofa, and lift your legs up into a vertical position. Keep your legs straight and lower them down, but so that the heels do not touch the floor. Complete the exercise by returning to the starting position. Do it in 2 sets of 10-20 repetitions each.

Accept the starting position. Lie on the floor, back down and so that the head was near the sofa. Try to squeeze the waist down to the floor. Next, grab your hands over the curb, located on the edge of the bottom of the sofa, and lift your legs up into a vertical position. Remember how in childhood you did not ride a bicycle and do similar moves with your feet. A full turn with both feet is one complete exercise. Do it in 2 sets of 10-20 repetitions each.

After you have done two approachesThe above exercise, rest about 30 seconds, without changing the original position. Change only the position of the feet - put the feet in the floor, knees bend and just breathe evenly. This exercise is mainly aimed at restoring breathing.

Take the starting position, while still lying onback. At the same time, keep your hands on the edge of the edge of the sofa. Legs bend at the knees and lift above the floor so that the hips are vertical to the floor. Further, pull the bent knees as close to the chest as possible so that the buttocks are raised above the floor. After returning to the starting position, the feet should not touch the floor. This exercise is done in 2 sets of 10-20 repetitions each.

Take the initial position, lying on your back, on thefloor, while the face should be facing the sofa, and the shins should be placed on the sofa itself. Buttocks should be as close as possible to the edge of the sofa, and the hips should be in a perpendicular relation to the floor. Hands should be pulled out in front of themselves over the knees, and raise the head above the floor surface. Straining the muscles of the press, try to stretch straight hands along the line above the knees and closer to the feet, so that the shoulders are pulled to the knees. In this case, the waist should remain pressed to the floor. Returning to the starting position forbids the hands and head down. This exercise is done in 2 sets of 10-20 repetitions each.

Take the initial position in the prone position on theback, on the floor. The head is placed closer to the sofa, and hands grasp the edge of its edge. Legs slightly bend at the knees and lift above the floor to the vertical position so that the buttocks also come off the floor. Straining the muscles of the press and back, raise both legs upwards in a vertical plane, with the legs and buttocks straightened in one straight line with reaching the maximum height. The return to the starting position forbids to lower the buttocks to the floor, but allows only to bend a little back with slightly bent knees at the feet. This exercise is done in 2 sets of 10-20 repetitions each.

After you have done two approaches to the seventhExercise, rest about 30 seconds, without changing the starting position. Change only the position of the hands, lay them by the head, and press the lower back to the floor and just breathe. This exercise is aimed at restoring breathing.

Take the starting position,which was described in the seventh exercise, just lift your head above the floor surface. Bend the left arm in the elbow and by twisting, try to reach out to the right knee. After returning to the starting position, perform similar movements with the right elbow and the left knee. Complete the exercise by resetting to the starting position. With the help of such movements, the oblique muscles of the press will be pumped, which contributes to the attainment of slender waist. This exercise should be performed with alternating hands in 2 sets of 10-20 repetitions in each, that is, 5-10 times with each hand.

Take the initial position, lying on your back, on thefloor, while the face should be facing the sofa, and the shins should be placed on the sofa itself. The hands must be pulled forward in front of him, and the hands put one on top of the other. Try to make the maximum slope forward with arms outstretched towards the sofa on the left side of the left thigh. After returning to the starting position, the same movements should be made with the right side of the right thigh. This exercise should be performed with the alternation of slopes in different directions in 2 sets of 10-20 repetitions in each, that is, 5-10 times in each direction.

Take the initial position, lying on your back, on thefloor, but so that the face is facing the back of the sofa. The right leg is placed with the shin on the back of the sofa, and the left leg bend in the knee and take it to the side. The foot of the left leg should lie on the right knee. Hands leave stretched along the length of the body, but the hands need to find a good support for the body, for example, grab the edge of the sofa between his back and the seat. The head and shoulders should stay on weight above the floor, so the stable position of the body in such an exercise is extremely important.

Bring the right knee as close as possible tochest, pushing at the same time with the left leg and slightly raising the buttocks. After this, return to the starting position, but do not touch the calf backrest with the shin. The same movements should be made for the other side. This exercise should be performed with alternating legs in 2 sets of 10-20 repetitions in each, that is, 5-10 times for each leg. Accurate and regular implementation of these exercises for the press will allow you, dear women, to get rid of the hateful folds of fat on your stomach. When the victory over fatty deposits is in your hands, you with great pleasure can go on a grand trip to the shops in search of fashionable things that will help to fully emphasize the precise figure and cause admiration from friends and acquaintances. So stop lowering your hands, do not grieve and do not lament the lost harmony, but take your will into an iron fist and start a war with the hated and deposited.