exercise for the press for girls Men and women are completely differentperceive the concept of "beautiful press". If the representatives of the stronger sex see the ideal abdominal muscles in the form of three rows of cubes, then the beautiful half of humanity believes that the elastic belly and thin waist make them attractive and sexy. Achieve the goal in the field of training your own body will help exercise for the press for girls.

How to pump up the press?

As you know, the relief torso is large andpumped abdominal muscles, which acquire a beautiful form after regular work on them. Men, getting a relief press, can afford a few extra centimeters at the waist, because it's about muscle mass, not fat. In the case of girls, the appearance of extra two centimeters of waist volume as a result of muscle pumping is "a tragedy of universal scale". But these troubles can be avoided, observing the following recommendations. Most girls try to pump the press at home. It is more appropriate to engage in such exercises on an empty stomach. As a result, you can get rid of the fat layer in the abdomen. Since during the sleep the body burns all the energy left in the evening, with an exercise load before eating, automatic fat burning takes place. In the morning, the waist has a smaller volume and therefore the load on the muscles of the press in this condition significantly reduces the risk of acquiring extra centimeters. After doing exercises for the press, you should definitely have breakfast. This does not mean that you need to eat up to the heap. Breakfast should be light and include light carbohydrates (porridges) or proteins (cottage cheese, eggs, chicken meat). And the main thing: do not abuse cakes, chocolate and other heavy food. Benefits this will not bring. You need to practice regularly. But it is not necessary to be very zealous, as daily exercises will give you a relief, but still a voluminous tummy. To maintain a thin waist, it is enough to practice three times a week. The training should last about 10-20 minutes. During training, do not just do exercises for the abdominal muscles. Pre-make stretching, dance exercises, jumping rope. They, by burning excess fat, will prepare you for the loads.

Strengthening the abdominal muscles at home

  • Twisting is an exercise for the muscles of the upper press. Lay down on your back, assuming the starting position. Bend the legs in the knees, and the elbows spread apart, hands fix behind the neck. Tightly pressing the lower back to the floor, slowly lift the upper part of the trunk, and then slowly return to the initial position. Repeat this exercise in three sets of 50 times.
  • Twisting diagonally for pumping oblique muscles. Accept a position similar to the original in the above exercise. Lean forward so that your right elbow touches the calyx of the left knee, and vice versa. Do these exercises with alternating slopes on each side in three sets of 30 times each.
  • Reverse slopes for pumping the lower press. Lie on your back, taking the starting position, and hands stretching along the trunk. Straining the muscles of the press, lift both legs, and as high as possible tearing off the pelvis from the floor. Using the tension of the abdominal muscles, at a slow rate, return to the starting position. This exercise is done in 3 sets of 12 times each.
  • Double twisting for pumping the bottom andof the upper press. Lie on your back, taking the starting position. Bend your knees at a 45 degree angle, and throw your arms behind your head. At the same time, slowly raise your head and legs, bringing them closer to each other. At the same slow pace, return to the starting position. This exercise is performed in three sets of 25 times.
  • Prorolling of the lower press. Lie on your back, taking the starting position. Straighten both legs, and stretch your arms along the trunk. Raise straight legs, forming a 90 degree angle with the body. Exercise is carried out 10 times with the right foot and then keeping it raised to the account 1-10. Do the same procedure with your left foot. The same exercise can be performed from the position lying on its side. The effect of such training is to reduce the waist.
  • "Abdominal vacuum". Starting position: stand on all fours, back straight. Make a full exhalation with relaxation of the muscles of the press and with the subsequent maximum retraction of the abdomen. Breathe through your nose, without delay and continue to draw in muscles. Stir with a retracted abdomen for about 20 seconds and relax the muscles of the press. Repeat the exercise approximately 12 times, gradually increasing the number to 25 by each next exercise.
  • Bicycle riding. Lie on your back, taking the starting position, put your hands behind your head. Bend the legs at a 45 degree angle. Carry out the movement by imitating cycling. Head to the floor.
  • We close and open the book. Lay down on your back, taking the starting position, pull your hands behind your head, straighten your legs and bring them together. Raise the legs and the body at the same time so that the forehead touches the knees. Then slowly take the starting position. This exercise is carried out in three approaches 10 times to develop the muscles of the upper and lower press.
  • There is also a more complex version of thisexercises. When you return to the starting position, the trunk and legs do not fully fall (about 15 centimeters above the floor), and after a short pause enter the lifting phase. These home exercises for the press are not the most difficult, but the result will depend on their correctness and regularity of implementation.
  • exercise for the press for girls

    Blowdown of the bottom and side press

    For training the bottom of the press, lie onfloor, and put a small pillow under your head. Legs bend at an angle of 30 degrees, with the back should be straight. Hold this position and, placing your palms on the rib, massage it across the abdomen. The pressure should not be too strong, the amplitude and tempo of movements are chosen arbitrarily. The main task of this exercise is to warm up the subcutaneous fat and muscles in the massage area. To get a tangible result, you need to perform it for at least 15-20 seconds. The exercise for training the side press is performed from the standing position on the straight legs, which are set on the width of the shoulders, and the arms should be bent at the elbows and wound over the head. Pull in the abdomen and connect in the twisting cup of the right knee with the left elbow. Lock the position and return to the starting position. The same exercise should be done with the left knee and right elbow.

  • We swing the lateral muscles of the abdominal press. Lie on your back, taking the starting position, straighten your legs. Hands bend at the elbows and put on the floor with the palms down. Bend the right leg in the knee, turn the thigh, move to the left until the knee touches the floor. Return to the starting position. The same exercise is performed, bent at the knee with your left foot. Move it to the left side, while strongly turning the thigh and touching the floor with the knee. When performing a set of exercises for training the muscles of the lower and lateral press, repeat them every morning for 15-20 times.
  • Slopes on a triple account. Lie on your back the way you normally do to rock the press. Start counting and lifting your shoulders above the floor, then climb another few dozen centimeters and finish the slope to score three. Next, lower the body in the opposite direction, but do not lie on the floor, but lock it over a distance of about 5 centimeters. Repeat this exercise 25 more times, rest and make a couple of approaches, while the press will be in constant tension.
  • home exercise for the press

    Recommendations for active girls

    If you finally made the decision to dohome exercises for the press, take note of some very useful tips. So, do not pump your abdominal muscles more often than the rules require. Otherwise, you risk quickly ruining the effect and beauty of your own tummy. Do not forget about correct breathing while performing a set of selected exercises. Remember that a full exhalation should accompany the moment of the strongest muscle tension. At the same time, draw in the front abdominal wall deeply and relax your ribs. At the same time, they should go down. Try not to relax your abdominal muscles while inhaling. The belly will swell mostly to the sides and up. As a rule, the next day after a full workout, most girls suffer from severe pain in the area of ​​\ u200b \ u200bthe muscles that gave in to the load. This is not a reason to stop performing a set of exercises for the press. You just need to do a good warm-up just before the main workout, and you will notice how the pain recedes, and over time, completely leaves the body. It is allowed to refuse training and reschedule it to another convenient day only if the muscle pain is unbearable. When doing ab exercises, try to refrain from overloading the abdominal muscles. At best, this is fraught with the fact that you will not fit into your favorite fitted dress. You will have to correct this situation with fast and multiple repetitions of pumping up the press, which will allow you to drive off excess fat from the sides and abdomen. To improve the effectiveness of your ab exercises, use a fitness ball, wheel, or roller and make sure that you perform all the necessary movements correctly. And, of course, do not forget about your own mood - it should be positively attuned to the fight against extra pounds and sagging muscles.

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