Exercises for the upper press need not only to make your stomach flatter and the waist - thinner. They also help to strengthen the muscles of the whole body, improve your posture Posture - a few helpful tips for those who want to walk straight   and general health.

Sophisticated twisting

As is well known, traditional curling are the most effective exercises for the press. Not surprisingly, they are constantly modified and complicate - the desire to make good even better naturally.

Lie on the floor and put your feet on a bench or stool so that the knees are bent at 90 degrees. Put your hands behind your head and slowly raise your torso. Freeze for several seconds, then slowly and return to starting position. Do exercise 8-12 times. Stop immediately if when the exercise will feel severe pain in the back Back pain: Do not start the process   or neck.

Captain's chairs

Find a stable chair and sit on the edge. The feet should be on the floor. Grasp the edge of the chair, exhale and pull your knees to your chest without arching your back. Held in this position for two seconds, inhale and return to starting position. Repeat at least ten times.

Leg raises

Starting position - lying on his back, arms extended along the body. Raise legs straight up so that they are perpendicular to the floor. Lift your head off the floor and the blade and pull the hands up, as if you were trying to reach your toes. Hold the body in this position a few seconds, then slowly return to its original position. This exercise not only strengthens the abdominal muscles and the whole body, but also has a positive impact on the work of the vestibular apparatus.

A bike

Many experts fitness believe that the bike - one of the best exercises for the upper press Proper strengthening of the upper part of the press . Of course, like all other exercises for the press Exercises for the press: a flat stomach and wasp waist - easy! He develops all the muscles of the abdomen, but when you do a "bicycle", the greatest burden falls on their upper part.

Starting position - lying on his back, legs extended, hands clasped behind his head. Remember that fingers should support the head, and not to push it, facilitating the exercise. How can you tighten your abdominal muscles stronger, and then lift your head and shoulder blades off the floor. Bend your right leg at the knee and pull it toward your chest. Turn the body so that you can touch the knee left elbow. Then, pull and push the right leg and do the same with the left foot and right elbow. Repeat the exercise until you feel that your muscles have received considerable strain. Continually monitor their movements - the abdominal muscles should be stretched, and you should not push himself with his hands, otherwise the exercise will be ineffective.

Exercises that are performed on the water aerobics classes Water aerobics: Lose Weight with pleasure Easily customizable for people with different levels of physical fitness, diseases, and other features. They effectively reduce weight, strengthen muscles and increase vitality, beneficial effects on the cardiovascular system.

Follow each of the exercises in the shallow part of the pool (at about 120 cm) for two minutes.

• Running on the spot. Bring your knees up as high as possible, get down on the toes of the feet, to work intensively hands, keep your back straight.
• Jumping. Jump from side to side (across the line at the bottom of the pool or just a strip of tiles) with two legs or one leg. Starting from the bottom of the pool, pull the whole body of strings, straining muscles; Landing on your toes first, then - on the heels.
• Jumping squatting. Bend your knees so that the head is not immersed in the water and stretch your arms to the side, lifting them to shoulder level. Jump as high as possible, at the same time raising his arms above his head.
• Running on the spot. Two minutes of running in place, raising your knees.
• A bike. Lean against the wall of the pool and put your hands on the edge. Nogami twist imaginary pedal, slightly raising his feet above the water surface.
• Stand up straight, lift your left leg bent at the knee and at the waist elbow touch the knee of his right hand. Return to starting position. Repeat with right leg and left arm.
• Standing with his back to the wall of the pool and keep for her hands, as soon as possible kick alternately with both feet.
• Starting position - the same as for the "bicycle". Pull the front of both legs and slowly takes them as far as possible to the right and to the left.
• Starting position - the same as for the "bicycle". Stretch your legs in front of you, then bend their knees and bring your knees to your chest. Return to starting position.
• Stand so that the wall of the pool was to the left of you and hold on to the edge of the left hand. Take your right leg to the side and lift it up as high as possible. Do this exercise 20 times for each leg.

Exercises with a board designed for swimming, especially for patients undergoing rehabilitation after injuries, operations, as well as for people with certain diseases of the musculoskeletal system. If desired, healthy people can also use them to water aerobics classes Water aerobics classes - a medicine and a source of pleasure .

Complete the following exercise should be standing on the shoulders in water. You need to keep the back straight, but not too straining it. Feet apart shoulder width, knees slightly bent, body weight is distributed evenly.

• To make it easier to maintain balance, tighten your abdominal muscles.
• During the exercise should be to breathe deeply; do not hold your breath.
• Do each exercise slowly move smoothly and measured.

Immediately report a physical therapist or instructor conducting the activity, if during a workout you feel any of these symptoms:

• Shortness of breath or other breathing problems;
• Nausea, dizziness Dizziness - if the ground is slipping from under his feet , Lightheadedness;
• Nausea;
• Redness of the face and / or a surge of heat;
• Pain or pressure in the chest or the whole of the upper body;
• Sudden weakness or fatigue;
• Unusually strong and / or irregular heartbeat;
• Confusion, disorientation.

Exercise 1

• Using both hands, hold the front of the board for the voyage; elbows should be bent.
• Walk along the pool, pushing the board in front of him.
• Continue to walk for 3-4 minutes, or as much as the doctor tells you.

Exercise 2

• Hold the board for swimming with two hands in front of the chest; elbows bent.
• Lower the board, pushing it into the water and straightening elbows. Imagine that you are plugging the knife in the water - with a board for swimming have to do roughly the same thing.
• Lift the board and return to starting position.
• Repeat the exercise 10-15 times.

Exercise 3

• Hold the board for swimming with both hands in front of the chest; elbows bent.
• Stretch your arms forward with the board, so that straightened elbows.
• Again, move the board to his chest.
• Perform the exercise 10-15 times.

Exercise 4

• Hold the board for swimming with both hands in front of the chest; elbows bent.
• Move the board at arm's length to the right at an angle of 45 degrees to the body.
• Pull the board to his chest.
• Move the board at arm's length to the left, too, at 45 degrees to the body.
• Return to starting position. Repeat the exercise 15-20 times.