Sit on the floor, pull the legs, arms along the lower body.With breath back a little lower to the floor and your feet lift up, pull your hands in front of him.Fix the position of the body in 1 minute.Exhale sank to the floor and relax your muscles press .Repeat 2 more times.
Lie on your back, legs, pull up, put his hands on the floor.On the exhale, lift the body up, round the back, arms pull at chest level.Hold this position for 1 - 2 minutes.On the inhale lie down on the floor and relax.
Lying on your back, lift your legs up, put his hands under the hips.On the exhale lift your buttocks off the floor, and hold for 2 seconds on the weight.On the inhale, return to the starting position.Repeat with
another 5 - 7 times.
Lie on the floor, bend your legs at the knees, put his hands behind his head.On the exhale, lift your upper body, inspiratory descend again on the floor.Depending on your fitness level, you can raise the body on different levels.If the press is still weak, it is enough to get up to the bottom of the blades, if you have it well consolidated, try to sit down completely when lifting and get the breast to the knees.
Lift the bent knees up.With an exhalation stretch the right arm forward and left, and the left knee to the right elbow.On the inhale just drop down to the floor, but not completely lie on it.Repeat, changing the limb.Do the exercise 20 times on each side.
Sit on - legged, hands put on the stomach, back, keep straight.With an exhalation straining muscles press , and hold the position for 5 seconds.On the inhale, relax the press, but not round the back.Repeat the exercise 10 times.
hands folded on his chest, buttocks sit on your heels.Exhale to twist at the waist: Turn body to the right hip at the same time remain stationary.On the inhale, return to the starting position.Repeat twisting to the left.Make exercise 10 times on each side.
Tip 2: As a short time to pump up the press
Inflate the press and find beautiful belly dream of many of the fair sex.A special set of exercises help to get excellent results in a short time.
- - dumbbells (ROM);
- - horizontal bar;
- - bench.
Performing twists provide excellent load in the upper abdomen.This is one of the basic exercises.It may include a range of training, both experienced athletes and beginners.The optimum number of repetitions 3-4 sets of 10-20.For the exercise, lie on the floor.The legs bend at the knees.Uprites feet on the floor.Hands behind your head position.Taking a deep breath, tighten your abs and most hug the waist to the floor.Shoulders and keep your head above.Round the back, raising the housing body.This provision fix for 10-12 seconds.Gently return to the original position, making the exhale.To increase the load, straighten your arms and pull back.Also in this exercise can be used burdening (discs, dumbbells).
also to the basic abdominal exercises are knee lifts in the vise.This load pulls the lower part of the press and develops strength.The optimal number of reps - 10-20, 3-4 approaches.Hang on the bar or the bar.If you have a weak grip, use the special gymnastic straps or hooks.Your arms should be fully extended.Loins slightly arch your back.From this position, slowly raise your knees as high as possible, bending the legs.The endpoint Fix for 5-7 seconds.Slowly return to the original position.Repeat the movement after a brief pause.Note when performing leg exercises should be raised as high as possible, since the lower part of the press begins to effectively shrink the angle of 30-45 degrees.In the first phase of the burden falls on the hip flexor muscles.
Formative abdominal exercises - rolling on the bench upside down.It allows to show a clear relief of muscle mass and strengthen the upper part of the press.This activity is recommended for people with an average training.The optimal number of reps - 10-20, 3-4 approaches.To perform the exercise bench set at an angle of 30-45 degrees.Lie down on her head.Cross your arms at chest level.Follow the breath and holding his breath, begin to twist the body body.At the same time in sequence lift off the bench the head, shoulders and back.It is necessary to perform the twisting, not upgrades.The moment between the thighs and the body will be a straight angle stop.In this position, the maximum strain the press and perform breath.Gently return to starting position.
- pump up the press for a short time