Tip 1: How quickly build muscle press

Leafing through the fashion magazines and watching TV, you see men and women with taut belly and distinct figure.Looking at myself in the mirror, you obviously do not feel that joy.If you want to pump up the press at home, there is a certain set of exercises that will help to achieve an excellent result.
Guide
1
Before you begin the exercise program, you need to warm up and warm up your muscles.To do this, turn on the music and have a dance or jump rope.When warm-up is not recommended to perform heavy physical exercise.Determine for yourself the time and days when you train.The best option - three times a week for one hour, do not exercise often, you will not achieve this quick effect.
2
twisting.This exercise should be done from a prone position.Bend your knees, hands, pinch into the lock and remove the head, elbows apart.Slowly begin to raise the upper part of the body, then slowly lower to the starting position.This waist must be pressed to the floor.Perform this exercise twenty times
in three sets.Involving the upper abdominal muscles.
3
diagonal twisting run from the same position as the previous exercise.Do the twist so as to touch the left elbow right knee.And then just as well reach for the right elbow left knee.Perform each exercise in turn for obliques of twenty or thirty times in three sets.
4
Back twisting helps to strengthen the lower part of the press.Lie on your back and place your arms at your sides.Maximum tighten your abdominal muscles and lift your legs, and then try to tear off the floor and lift your hips as high as possible.After reaching the highest degree of tension of the abdominal muscles return to the starting position.Do this exercise fifteen times in three sets.
5
Lying on your back, place your hands at your sides, legs straight.Begin to raise straight legs so that they were with the body ninety degrees.This exercise helps to strengthen the lower abs.Please raise your right leg ten times and hold it for ten seconds in this position.Do the same for the left leg.Similar exercises are performed lying on your side, it will reduce your waist.
6
Exercise "Bicycle" is performed from a prone position, hands are behind his head.Bend your knees at an angle of forty-five degrees and begin to simulate cycling.Approaching the knees turn to the left, then the right elbow.At the same time try not to take your head off the floor.The closer will be the legs to the floor, the more and better work your abdominal muscles.
7
During exercise, your breath, try to deeply involve the abdominal wall and exit to strain your abdominal muscles.Do not relax your abdominal muscles during inspiration, keep them under control and in constant tension, it is very important to get the result.

Tip 2: How to build your abdominal muscles quickly

Muscles press, are the main stabilizers, slow muscle fibers which receive the greatest load when operating at a moderate pace.So, here the rush to anything.The minimum period for which can be converted to fat around the waist into distinct blocks, one and a half months of daily training.
How to build your abs fast
you need
  • - gymnastic mat;
  • - weights for the legs;
  • - crossbar.
Guide
1
Take plank pose.The body is elongated in a straight line from head to toe.Focus on your elbows and toes.Feet put together - it increases the load on the muscles of the abdomen .Keep your elbows directly below the shoulder joints.Buttocks tight.Belly retract and pull up to the ribs.The loin should be flat.It can neither bend or arch.Do not hold your breath.Bring time position in a posture strap up to the minute, and then you can complicate this exercise.To do this, lift one foot off the ground and pull out a hand.
2
Lie on your back on a gym mat.The legs should be bent at the knees and placed shoulder-width apart.Hands pull and lift.Straining muscles of the abdomen , lift the body so that the shoulder blades off the floor.When lifting the arms move forward between your knees.Slowly lower to the mat.
3
Lie on your back and extend your legs.Take the hand straight at his head.Now, lift your shoulders off the floor and simultaneously raise your legs, your thighs are perpendicular to the steel body.Try to keep the lumbar vertebrae were fixed on the mat.
4
Lie on your side, lean on the right forearm, the palm rests on the edge of the floor.The elbow of the right hand should be placed directly under the shoulder joint.Lift off the floor so that the body stretched out in a straight line.This starting position.How can stronger Dish up and straighten up again.
5
Lie on the gym mat and lift your legs up.Socks pull down.Then spread his legs apart and hands, try to reach out to an imaginary line connecting the foot.This exercise was further developing the muscles of the inner thighs.
6
Lie down on a mat on your back, bend your legs at a right angle at the knees and put your feet on the floor.Lift the shoulders of simultaneously connected tilt feet as low as possible in one direction or another.Hands rising to his temples.
7
Secure ankle burdening and lie on a gym mat.Hands clasped behind his head, firmly press your lower back to the floor and extend your legs straight up.Lift the shoulders off the floor.This starting position.By reducing abdominal muscles lift the hips up, keeping the vertical position of the feet.If you feel tension in the upper thighs, then you are doing the exercise correctly.
8
Hang on a horizontal bar.Hands holding on to the crossbar wide right grip.Keep your back straight and tensing abdominal muscles, lift both legs as high as possible.Try not to sway during the exercise and keep the body completely still.
Helpful Hint
is mandatory combination of strength training with aerobic exercise.Even the strongest muscles are difficult to see under a layer of fat and get rid of this ballast is possible only with the help of intensive cardio.

Perform two sets of 20 repetitions of each exercise.Cardio should have a duration of not less than 40 minutes.

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