So, before you go to the exercises, you need a good warm up.In this case, we are talking about heating muscles.This procedure is necessary to prepare your body to engage.Warm-up can take place, for example, a light dance music or jumping rope.After warm-up, go to the exercises.
There are the most effective exercises.One of the most difficult exercises in the room requires a bed or sofa: sit on the edge of support, hold the hands of the sofa and gently begin to straighten his legs in front of him, then draw them back, thus, the priest must not touch the floor.
second exercise: you must lie on your back, hands to hold on to some support and lift the legs to 90 degrees from the floor.In one approach makes several movements.
Also popular is the exercise "bike": lie on your back, hands grasp the support and feet, located at an angle of 90 degrees from the floor, perform motion scrolling wheel bicycle.
fourth exercise: Lie on your back, bend your knees and try to get your knees up to your chest.
During each exercise, the press must be tense.That is, you should feel every move.Otherwise the result will not be.The important point is the number of various exercises.You should not try to do more exercise, much more important than their quality.Scientists have shown that the optimum number of 8-15 exercises.In addition, excessive force is not only not benefit, but may even harm.
result significantly accelerate various kinds of diet related.For this kind of constraints in food must be approached very carefully.It is best to consult with a specialist.Set the exact timing of achieving these goals is almost impossible.It all depends on the individual.But on average, approximately 2-5 weeks you will be completely satisfied with their press.
Tip 2: How to build a press without simulators
abdominal muscles that form the abdominal wall, not only protect and keep the internal organs, but also to form a bearing.In order to pump up their need to work hard, because this type of muscular endurance refers to, but because each workout should consist of a large number of exercises.
In the event that you can not engage in special simulators, practice at home.So exercise is the number one: hook the hands behind the head, take a lying position, bend your legs at the knees.Raise your upper body so that every time your elbows reach to the knees.In the early stages will be sufficient to carry out 10-15 exercises can be gradually increased to 30, 40, 50 and so on.The main thing is do not take on too heavy load, otherwise the whole relief press you get at least a crick.In addition, a regular workout: perform a little better every day, than once a week to perform, say, just 60 exercises.Over time, you can also speed up the pace of your workouts (ie try every approach to do in one minute).
Exercise Two: lie down on the floor and slowly lift your legs up to vertical position.With this technique, you can not strengthen the upper and lower press.However, it is much more difficult to swing, as originally trained muscles in this area are almost absent.By the way, when you lower the leg to the starting position, do it slowly, in any case not dramatically.Exercise repeat 8-10 to start again.During one session is quite possible to perform 2-3 sets.
Now again take a lying position.Hands behind your head locked in the castle, bend both knees and lift the back, that is, try to get his elbows to the knees (you can touch the right elbow of the left knee and vice versa).It will develop and side abdominal muscles, but the main burden still have the upper and middle muscles.Exercise perform 10 times.
Do not forget about the obliques.For them there is a special exercise: Lie on your back, bend your legs at the knees, keep your feet together.Further tilt foot to the side (as close as possible to press them into semi) keep his hands behind head and comes off the back of the floor as high as possible (which, unlike the legs must not deviate sideways).Make sure that the load falls on the press, not the muscles of the neck.