How to pump the press to summer
How to pump the press to summer
By the beginning of the summer season, an increasing number of girlsbegin to think about your figure. The most problematic area is the abdomen area. There is a special set of exercises that will help pump up the press and remove fat deposits in a short time.
Useful recommendations
To bring the belly to the fly in shape, it is necessarysystematically perform the proposed set of exercises. Experts recommend to give 40-60 minutes a day for sports. All exercises must be carried out in a high-quality, in full force. In addition, do not forget about the correct approach to nutrition. If you want to achieve a beautiful inflated press, you should give up fatty, fried and sweet dishes. The food should be as full as possible and include a large number of vegetables and fruits. The lower press is the largest muscle of the abdominal press. At the same time it's hard enough to pump it. When performing exercises, it is necessary to clearly emphasize the main burden on this area of the abdomen.Complex of exercises
Exercise "captain's chair" is aleg lifts in the vise. It is one of the most effective. To perform it, it is necessary to occupy the original position on a special simulator. If you do classes at home, you will need an ordinary bar. Hang on it, without bending your knees. Gently lift them up. Fix in this position for 2-3 seconds. Slowly lower your legs down. This exercise can be performed by bending your knees. In this case, they should be pressed to the breast as much as possible. When doing the exercise, try to keep the abdominal muscles in constant tension.Pay attention: during the exercise, you should not allow the body to swing. This reduces the main load.No less effective to pump the press will helptorsion exercise. To do this, you must accept the original position. Lie on your back. Place your hands along the body of the body. Lift the legs up and bend at right angles. Note: the shins should be parallel to the floor surface. Gradually raise your buttocks from the floor, using the muscles of the press.
When doing the exercise, try to pull your knees closer to your chest.Having reached the end point, maximally squeezeabdominal muscles. Slowly return to the original position. Exercise in two sets of 15-20 repetitions. The next exercise should be familiar to many from childhood - "vertical scissors". This load allows you to concentrate the abdominal muscles for a certain amount of time. This allows you to quickly and effectively reduce the abdomen. To do this, lie on your back. Put your hands under your buttocks. Lifting both legs, try to keep them at a distance of about 20 cm from the floor. Slowly run the scissor movements down and up. Repeat the exercise on the order of 40-60 seconds.
