Tip 1: How to build a press girlfriend

achieve the ideal press for women harder than men.Nature has made it a completely different purposes.Men had to initially carry weights, run fast, be strong, in other words, while women are created to bear children, and so "steel" the abdominal muscles it is not allowed.But to have a flat stomach and elastic still want.
you need
  • Fitness Ball, aka
  • fitball dumbbell weight of 1.5 kg
Guide
1
It is very important to choose the right fitness ball.It is not true to a common formula that feetball diameter equal to your height minus 100 to choose the right ball, referring to the long hand.If, for example, the length of the hand to 55 cm, the ball diameter - 45 cm, arm length of 55 to 65 cm - diameter 55 cm, arm length of 65 to 80 cm - 65 cm, arm length of 80 cm - 75 cm in diameter.
2
exercises for the upper press
Sit on the ball, legs spread slightly wider than shoulders, sit back.The ball must be at the back, the buttocks in the air, legs bent at the knees, his hands placed on his hea
d - his fingers behind his ears.Begin to raise the torso up.Raises first the shoulders, do not try to pull themselves "neck" - it is for that totally designed.Maximum rising - pause for a few moments and slowly start to fall.Repeat 12 to 20 times in 3 sets.
3
Exercise for the lower part of the press
The body lies on the floor, arms extended along the body, palms down, legs bent at the knees - on fitball, so that the thighs and buttocks in contact with its surface.Pressing the lower back to the surface, pull your knees to your chest, hold the ball.Buttocks lifted work muscles of the lower press, rather than arms.

Repeat the exercise 12 to 20 times in 3 sets.
4
Exercise obliques
Take a dumbbell.Sit on the ball, put the right foot, take a dumbbell with both hands and lean back.Raise your hands with dumbbells over your head so that the elbow bend was at the level of the ears, straining press, twist the body forward.Hold and slowly return to the starting position without changing hand position.

Repeat the exercise 12 to 20 times in 3 sets.
5
exercise all the muscles of the abdomen
Sit on the floor, arms spread, palms down.Straight leg put on the ball, so that its surface is rested on the heel and calf.Start lifting buttocks, straining abdominal muscles.Hold when you're at the maximum point and slowly lower yourself.

Repeat the exercise at least 5 times in 3 sets.

Tip 2: How to quickly pump up the press girlfriend

If you want to pump up the press , you must first decide what kind of results you want.You can make your stomach taut and flat.With good physical preparation, it would take about a month.But you can pump and press until the cubes.This task is more difficult, but it is feasible.
How quickly pump up the press girlfriend
you need
  • - athletic board;
  • - dumbbells;
  • - horizontal bar.
Guide
1
If you have excess fat in press and need to get rid of him.Do it only with exercise impossible.Therefore, we must begin to consume fewer calories.Lose weight to a maximum of 1 kg per week to as long as will not go all the extra weight.
2
make daily walks for 20-30 minutes.This is one of the most simple exercises that will help achieve the ideal and press.Exercise 2-3 times a week for 1 hour.Before the start of training warming up the muscles.In the first 14 days, do not overload your body.The maximum load starts to give the body the third week.
3
If you want to get toned, athletic press and you need to perform the following exercises: normal, diagonal, reverse and double twisting.Lie on the floor and slide his hands behind his head.Twisting motion raise the torso to move your right elbow to your left knee and vice versa.When reverse twisting shoulders lie on the floor, climb up the legs and thighs.Double twist - the combination of these exercises.Ieup and the top and bottom of the trunk.Stills are only hip.
4
If you want to achieve the appearance of dice at a press ie, you need a slightly different set of exercises.You have to give the load all the muscles of the abdomen: a straight, oblique, intercostal and serratus anterior.In addition twists perform the following exercises.Lie on an inclined board sports, attach a foot under the rollers.Lift the trunk of 20-50 degrees with respect to the board.Then lean back, without touching the back surface.
5
Lie on the bench.Pick up a dumbbell and slide them over the head as far as possible.Fix the position for 5 seconds and put your hands up to his chest.Do this exercise at least 3 sets of 10 times per workout.At each session, perform 20-50 pull-ups.
6
Starting with the third week of training, increase the performance of each exercise for 5-10 approaches.Follow these changes every two weeks.If the load will seem a little, then add another 10 approaches or perform exercises with weights.Load level must conform to your physical condition.If you have never played sports, do yourself a small indulgence.For example, divide the training into two parts: morning and evening.
Note
If you want to pump up the press as soon as possible, do not have every day.Let your body relax, then the result will be better.
Helpful Hint
To get the press blocks, get a gym ball.And perform twisting it.
Note
you are doing the exercises correctly, if you feel the tension of abdominal muscles, not the neck, arms, or legs.
Helpful Hint
When you perform at any fitness ball exercises on the stomach, buttocks and thighs muscles and train.
Sources:
  • a press harder to pump

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