- Exercises for the press: a flat stomach and wasp waist - easy!
- On fitball
- Metabolism and press
- Top muscles
- For girls
What to do when the bathing season is at hand, and the figure does not allow separate swimsuit tempting to try? Effective exercises for the press even in the most severe cases can help just one month to put in the form of waist and abdomen. A first change may be visible and within two weeks. The main thing - practice regularly and perform the exercises correctly, and then the result will not take long.
There are many sets of exercises for the press, but not all of these exercises are effective. Sometimes, in order to achieve results take too long or too lengthy sessions, which do not all have the time. At the same time there are some exercises that are quite likely to repeat ten to twenty times per day to achieve results. Although perform such exercises can be difficult, the effect is worth it to try.
For the first need of a complex exercise dumbbells. Starting position - lying on his back on the floor with straight legs are raised so that they form a right angle with the body. In each hand we must take on a dumbbell, then stretch your hands to the feet, tearing off the field shoulders. Loin thus should be pressed against the floor. It is important to make that motion was carried by the abdominal muscles - only if the exercise will be effective. It is enough to repeat the exercise ten times.
The second complex exercise involves muscles of the upper press and obliques. Starting position: for push-ups, face down, resting on outstretched hands and toes. Now you need to move the weight on his right hand and his left hand vigorously lift up the body resembles the letter "T". This position should be delayed for several seconds, then return to the original position, and then repeat the exercise on the other hand. Enough to make eight to ten repetitions in each direction.
To make a third complex exercises will need a sporty drive. Starting position - standing, feet shoulder width apart, hands holding abdomen at the level of a sporty drive, elbows close to the body. Right foot should be forward lunge to his left knee almost touched the floor. At the same time the body is rotated ninety degrees to the right. Similarly performed and lunge with the left foot. Exercise should be repeated at least ten times in each direction.
The gym is very effective exercise on the bench. It is important to do this exercise correctly, so the first time it is recommended to seek help from the trainer. Starting position - lying on his back on a gymnastic bench, legs bent, feet flat on the bench, arms extended upward, in their hands - the crossbar from the bar. Now we need to reach the top of the body up without bending your arms. The loin is pressed against the bench. It is enough to repeat the exercise fifteen times.
Exercises with a cargo
To perform this exercise, you will need an Olympic barbell. This is a rather complex exercise that is suitable only for people with healthy backs. The starting position is the same as when performing push-ups, but not the hands on the floor and on the neck rods (both ends thereof to be a weight of 2.5-5 kg).
Slightly bending the back, slowly lift the hips and simultaneously roll bar towards the feet. This should be done on the exhale. When the exercise should be to ensure that the abdominal muscles have been stretched, and the back does not buckle too. Hands should always be perpendicular to the floor - otherwise, most of the load will get the shoulders and back, and not the abdominal muscles.
When the legs will be perpendicular to the floor, begin to slowly roll back post back. Do this while inhaling.
If the exercise seems too difficult, try to execute it the same way, but on their knees.
Again, you will need an Olympic barbell, with the same load as in the previous exercise.
Place the barbell on the floor, stand on his knees and grab hold of the neck. In the starting position the hands should be parallel to the floor.
On the inhale slowly roll bar forward, pulling the trunk, arms, and straightening the legs. Chest, head and hands in this exercise must not touch the floor. Hold for a few seconds in the position of maximum stress (it helps not only strengthen but also stretch the muscles), exhale and slowly return to starting position, making sure that the abdominal muscles were strained.
This exercise is not recommended for patients with hernia, those who have problems with the spine, as well as people with weak physical preparation.
For this exercise you need weight. To avoid injury, do not use too heavy weights for you.
In the initial position you have to keep the weight at shoulder height, bent his right hand. To lift the weight from the floor, sit down, take hold of her hand, and only then lift it while straightening the legs. So the weight of the weights have not only the spine but also in the legs and abdominal muscles.
Slowly pull the right arm with the weight up while leaning over the trunk to the left, and dropping down outstretched left hand. Freeze for a few seconds, when both arms are perpendicular to the floor, one - pulled up so that the weight is directly overhead (one of the reasons why this exercise is suitable only for people with good physical training) and the other - almost touches the left heel. Return to starting position. Repeat the exercise a few times, then put a weight on the floor. Pick up her left hand, as described above, and then do the exercises.
Stand with your legs shoulder-width apart, take a dumbbell in your right hand and pull the arm along the body. Put your left hand on the waist. This is your starting position.
Keeping your back straight, tilt your torso to the right until the dumbbell will not appear on the level of the knee. Perform this exercise on the part of the inspiration. Then exhale slowly return to starting position.
Take a dumbbell in your left hand, and repeat for the left side.
If obliques you with regular loads quite quickly increasing, this exercise does not suit you. Too developed obliques, as a rule, do not look very aesthetically pleasing.
This exercise can be performed while sitting on a high bench.
To consolidate the results
The abdomen was noticeably flatter and slender? This is not a reason to stop the exercise. Just now sufficient to deal with only a couple of times a week, carefully working through all the muscles. How effective will be the usual "twisting", and leg lifts on the bar. Those who go to the gym, you can do exercises and "Roman bench."
To perform exercises to strengthen the upper and lower press should fix the legs to the "Roman bench" and slowly lower the body to the back is parallel with the floor. Then you need to slowly raise the trunk, sit down. Perform this exercise should be at least five times.
In order to work the obliques, you need to lie down on the side "Roman bench", fixing foot roller. The body should be parallel to the floor, his hands behind his head. Inspiratory body rises to the extent possible, on exhalation - is lowered into the starting position. The same exercise is performed in the opposite direction. This exercise is considered one of the best for those who do not want to lose shape.