Exercises for the press on fitball

For those who can not perform heavy physical exertion, but wants to have muscles fitball recommended exercises for the press - more sports ball. This will facilitate the loading on the ball body.

Exercise 1

• The ball under the loin.
• Feet shoulder width apart or wider.
• Hands behind your head.
• Raise your body, sliding the ball down.

The number of repetitions and approaches determined individually, over time, should increase the load.

Exercise 2

• Supine position.
• Arms bent at the elbows, palms under the loin.
• The ball is firmly clamped between the bent legs.
• Hold the ball between your legs, knees pressed to his chest.
• Return to the starting position.

Tighten your abdominal muscles should be, not the waist.

Exercise 3

• Supine position.
• Is laid at his feet the ball.
• The legs are bent at an angle of ninety degrees.
• Arms straight along the body.
• Hips due to abdominal muscles turn alternately left and right. The ball is turned slightly underfoot.

Return to the starting position.

Exercise 4

• The ball lies under the belly.
• The emphasis on the socks.
• Hands behind your head.
• Raising the body so that the body is aligned in a straight line.
• Lower body on the ball.

Make ten repetitions.

Exercise 5

• The ball under the belly and hips.
• Legs straight on the floor.
• Focus on hands.
• Gently pull on the floor with one hand, move aside.
• Keep balance, counting to ten.
• Return the hand on the floor.
• It does the same on the other side.

Make ten repetitions.

Exercise 6

• The ball under the loin.
• Emphasis on bent legs.
• Hands behind your head, elbows divorced.
• The housing goes up while turning sideways.
• Elbow is committed to the opposite knee.
• Return to the starting position.

Repeat on the other side.

Exercise 1

• Hands rest on the ball.
• Body straight, as in the push-ups.
• Make a push from the ball. The chest should touch the ball.
• Legs can rely on toes and knees.

Exercise 2

• The ball under the ankles.
• The emphasis on the outstretched arms face down.
• Bending your knees to pull the ball to his chest.
• Return to the starting position.

Exercise 3

• Supine position.
• Hands and legs straight. Hands behind your head. Between the legs clamped ball.
• At the same time lift the arms and legs.
• Get out the legs ball in his hands. Pull straight hands with a ball head.
• Repeat the same thing, but to take the ball kicked out of the hands.
• Work your abdominal muscles.

Features the work of the press for the girls

Regulations effective pumping muscle in girls and women have their own characteristics. Drill press for girls differ from the corresponding courses and programs recommended by men, so start training, it is advisable to get acquainted with the intricacies of the process. Fitness and bodybuilding throughout the world are becoming more professional, and this is a great indicator. Not only professional athletes, but also people involved in sports for the overall harmonious development, improve the culture of the body, can achieve better results by practicing sound approach to training.

Terms confident movement to a flat stomach

The ideal body is impossible without smooth flat stomach. Abdominal muscles also affect posture Posture - a few helpful tips for those who want to walk straight And because the correct posture - is half a spectacular appearance. To exercise yielded results as quickly as possible, it is necessary to organize proper training mode according to clear rules, proven in practice, thousands of millions of coaches and athletes.

• Training for the press only on an empty stomach

Do not get the nutrients the body twice as intense burns fat. Therefore it is best to do the exercises in the morning, before eating. If the training takes place at a different time of the day, you need to build a power mode so that between the last meal and the beginning of the occupation there was an interval of at least two hours. After training is better, too, refrain from eating for at least an hour, or even better - two.

• Critical days

During this period, should have a break in training. Continue sessions can be two days after its completion. These days, you can give yourself the burden on other muscle groups, or just run around in the open air, dance to music, and if you feel unwell quite a short walk.

• Proper load distribution

It is necessary to constantly monitor the correct exercises. One of the ways of self-control - to pause at the peak of exercise, pausing for a few seconds and then slowly return to starting position.

• The quantity and quality

Usually in training for the press each exercise is performed in several approaches. The number of exercises in the approach starts from twenty. Increasing the amount of exercise in the approach and the number of approaches themselves should gradually and not indefinitely. Usually done over forty exercise in approach and more than five approaches for training - is ineffective.

• Dietary

Effectively reinforce training proper nutrition Proper nutrition - the basic precepts of healthy food   with maximum vitamins and to minimize the use of fat, flour and sweet food.