Tip 1: How to pump up the press in a short time
Tip 1: How to pump up the press in a short time
The elastic, taut tummy is the dream of everywomen. If you are willing to regularly give this part of your body due attention, then your desire will necessarily come true. Do 3-4 times a week muscle exercises press, and you can always proudly show your tummy on the beach.
Instructions
1
Sit on the floor, stretch your legs, put your arms alongbody. With an inward breath, lower it slightly closer to the floor, and lift your feet upwards, hands extend in front of you. Fix the position of the body for 1 minute. With an exhalation, sink to the floor, and relax the muscles press. Repeat the exercise 2 more times.
2
Lie on your back, legs stretch up, handsput it on the floor. With an exhalation lift the body upwards, round off a back, hands extend at a breast level. Hold in this pose for 1 - 2 minutes. Inhale, lie down on the floor and relax.
3
Lying on your back, lift your legs up, palmsplace under the thighs. With an exhalation, tear off the buttocks from the floor surface, and hold them for 2 seconds on the weight. On inhalation, return to the starting position. Repeat the exercise 5 to 7 more times.
4
Lie on the floor, legs bend at the knees, palmsput it behind your head. With an exhalation lift the upper part of the body, on the inspiration, go down again to the floor. Depending on the level of physical training, you can lift the case to a different level. If the press is still weak, then it is sufficient to raise it to the bottom of the shoulder blades, if you have already strengthened it well, then try to fully sit down while climbing and get your breasts to the knees.
5
Raise your knees bent at the knees. With an exhalation, stretch your right hand forward and left, and your left knee to the right elbow. On inspiration, just drop to the floor, but do not lie down completely. Repeat the exercise by changing the limbs. Do the exercise 20 times in each direction.
6
Sit in Turkish, place your palms on your stomach, keep your back straight. With an exhalation, strain the muscles press, and hold the position for 5 seconds. On the inspiration, relax the press, but do not round the back. Repeat the exercise 10 times.
7
Put your hands on your chest, buttocks sit on your heels. With an exhalation, curl in the waist: turn the body to the right, the hips remain motionless. On inhalation, return to the starting position. Repeat the twist to the left. Do the exercise 10 times in each direction.
Tip 2: How to pump the press in a short time
Pump press and find a beautiful belly dream of many women. A special set of exercises will help to get an excellent result in a short time.
You will need
- - dumbbells (disc);
- - horizontal bar;
- - Bench.
Instructions
1
Performing twists will ensure an excellentload on the upper abdomen. This is one of the basic exercises. It can include in its complex of training, both experienced athletes and beginners. The optimal number of repetitions in 3-4 approaches is 10-20 times. Lie down on the floor for the exercise. Bend your legs in your lap. Face your feet on the floor. Place your hands behind your head. Taking a deep breath, maximally strain the press and press the waist to the floor surface. Keep your shoulders and head up. Round your back by lifting your body. Fix this position for 10-12 seconds. Gently return to the original position, making an exhalation. To increase the load, straighten your arms and pull back. Also, when doing this exercise, you can use burdening (disks, dumbbells).
2
Also to basic exercises for the press areknee lifts in the vise. Such a load pulls the bottom of the press and develops strength. The optimal number of repetitions is 10-20, approaches 3-4. Hang on the bar or crossbar. If you have a weak grip, use special gym straps or hooks. Hands should be fully straightened. Loosen back slightly. From this position, gradually raise your knees as high as possible, bending your legs. At the end point, fix for 5-7 seconds. Slowly return to the original position. Repeat the movement after a short pause. Pay attention, when performing the exercise, the legs should be raised as high as possible, since the lower part of the press begins to effectively contract from an angle of 30-45 degrees. In the first phase, the load falls on the muscles of the hip flexors.
3
Forming exercise on press-twisting onhead down. It allows you to show a clear relief of muscle mass and strengthen the upper part of the press. This exercise is recommended for people with intermediate training. The optimal number of repetitions is 10-20, in 3-4 approaches. To perform the exercise, set the bench at an angle of 30-45 degrees. Lie down on her head down. Cross your arms at the chest level. Exhale and, holding your breath, begin to twist the body. In this case, in a strict sequence, lift the head, shoulders, back from the bench. It is necessary to perform twisting, not lifting. At the moment when there is a right angle between the hips and the body, stop. In this position, strain the press as much as possible and exhale. Gently return to the starting position.
