Static exercises for the press

For those who intend to come to grips with the beauty of his muscles press, but never in a traditional exercise, or they seemed to be ineffective, we can recommend the so-called static exercises for abdominal muscles. They differ from normal that the work of the muscles does not pass through the multiple cuts and straightening of the body, but simply through the tension and relaxation of muscles.

Static exercises are also recommended for those who have become accustomed to the muscles of the standard form of load and no longer become stronger and stronger.

Static exercises for the press in its very elementary form can be done anywhere: at work, in public transport, at home while watching TV. To do this, you just need to stretch the muscles of the abdomen to the peak voltage, hold and relax. The longer keeps muscle tension, the better. The main thing - do not forget about breathing. Repeat these exercises can often, but we should warn you that the next day the muscles may ache as well as from simple exercises to the press.

Exercise 1

• The prone position.
• Up on his elbows and toes.
• To keep the stress state of counting to ten and relax.

You can rely on the palms of hands or one. Instead of socks you can rely on the knees. It is important that the body was straight, not curved.

Exercise 2

• Lying on his right side.
• Lift up your left hand and left leg, reducing the obliques.
• Hold the position for a count of ten.
• Repeat on the other side.
• Make three sets on each side.

In order to better balance the lower leg can be pulled forward.

Exercise 3

• The position of the body on the side.
• The emphasis on the outstretched arm, his hand on the floor.
• Second hand looking up.
• The body and legs straight.
• Hold the position for a count of ten.

Repeat on the other side.

Exercise 4

• The situation of the case for pushups.
• Arms straight, focus on socks.
• Simultaneously lift up the left arm and right leg.
• Hold a few seconds.
• Lower the arm and leg.

Repeat the same with the other hand.

Exercise 5

• Supine position.
• Legs are straight.
• Arms bent, hands under the waist.
• From the floor at the same time pull the legs and body.
• Count to thirty, fall to the floor.

To increase the load arms can be diluted to the side and keep on weight. Time of exercise can increase.

Exercise 6

• Supine position.
• Hands along the body.
• Straight leg raise the floor by about twenty degrees.

Count to thirty release.

  The concept of fitness comes from the English word fitness, which literally means something like "natrenirovannosti", "good physical shape." Although in the broadest sense the word "fitness" is rather good physical preparation in general, far more popular reinterpreted the word - namely, a set of exercises for attaining harmony and maintain a good figure. A distinctive feature of the fitness programs designed for women in large numbers - a balanced combination of strength and aerobic training is equally necessary to maintain the normal figure.

Types of fitness for women

A variety of fitness programs tailored to the individual characteristics of the female figure and thus the needs of the modern woman, a few dozen, and therefore choose the optimal something quite difficult. In some types of fitness emphasis on strength training, in some - to increase the flexibility and mobility, and in some - for Cardio, i.e. aerobic activity. Among the most balanced kinds of fitness - step aerobics, Callanetics, fit-ball (with a large gymnastic exercise ball).

In addition, there are some specific types of fitness, such as aqua aerobics, implies a training and implementation of all exercises in the pool water (such training to quickly lose weight How to lose weight - basic principles Without feeling characteristic of most types of fitness physical fatigue). Another specific kind of fitness are various dance programs: dynamic, active, including the various elements of modern dance and involves virtually all muscle groups, in addition to intense aerobic activity.

Fitness Yoga: a fundamentally new type of fitness

Fitness Yoga - a kind of "hybrid" fitness program for women to combine the best principles and techniques of yoga and other areas of fitness, "adapted" to the current conditions and needs of the modern woman yoga technique. This modern trend in fitness is one very important advantage - namely a comprehensive approach: virtually fitness yoga combines power loads with aerobic and by a set of standard provisions for the exercise, called asanas, focuses on the development of flexibility and muscle elasticity . In addition, the invaluable advantage of the fitness of yoga in comparison with other areas of fitness is a set of breathing techniques: this kind of fitness teaches to breathe correctly How to breathe correctly - modern and traditional techniques   during exercise, that they bring maximum benefit and relax using breathing techniques to minimize the effects of stress How to beat stress? Create an oasis   in everyday life.

Pilates: strengthens muscles

Another popular form of fitness for women, appeared relatively recently - Pilates fitness program is followed which even Hollywood stars picky. The name of this type of fitness was in honor of the "author" of the system of training, Joseph Pilates, who combined the best of eastern and western practice of developing and strengthening the muscles in a fundamentally new fitness program. The main focus of Pilates is to strengthen and develop flexibility, elasticity of muscle groups. In addition, specific Pilates exercises help to improve joint flexibility and elasticity of the ligaments, improve coordination and increase overall stamina. And one of the main benefits of Pilates is that the risk of injuries and sprains during training reduced to zero, and to engage in Pilates Pilates - star system training   maybe even an absolute beginner in fitness - training does not require any specific physical preparation.

Step Aerobics: Step-by-step ...

Another popular and extremely effective line of fitness for every woman - step aerobics, includes a number of special exercises with a special platform the height of which may vary. "Author" American technique Gina Miller, step aerobics - a combination of aerobic exercise (any steps and jumps in the fitness program is well train the heart and strengthen the endurance) and loads of power. The inestimable advantage of this trend of fitness - its apparent simplicity: step aerobics can be practiced even at home.