5 best exercises for a beautiful press.
Beautiful flat tummy girl. It all depends on proper nutrition, the desire to work hard and intelligently chosen exercises for abs.
We are all very individual: someone can have a beautiful relief press, never in my life did not shaking, and someone who trains every day, twirling a hula-Hoop and adheres to proper nutrition, but desired results can not achieve – the press is still hardly noticeable.
It’s unfair, but nothing can be done: each body responds differently to certain exercises. Some of us are looking “dry” press dynamic exercises, while others more suitable for static loads (when you need to freeze in one position, straining the right muscles).
However, still there are a few exercises for abs that will be effective for everyone – with proper execution, of course.
Important: before to proceed with pumping the press, do a warm-up for about 10 minutes.
1. Exercise “Fold”
Hands behind head, elbows opened, his chin looks up, starting position — lying, shoulders and legs are raised 20 cm from the floor. Exhale, simultaneously raise the body and legs, knees bent 90 degrees and pressed against the chest, then drop the case and align the leg, stopping again 20 cm from the floor. Do 20 repetitions.
2. The Exercise “Bicycle”
Hands behind head, elbows opened, his chin looks up, raise the body and the elbow reach the opposite knee, and feet imagine that we turn the bike. This is a very dynamic exercise that must be done quickly, accelerating, and reaching not just the elbow, and oblique muscles of the body.
3. Exercise Area”
Body and keep feet about 40 degrees. Back straight, bring the hands forward, press tense. Hold the position for 30 seconds.
4. Exercise “Vertical scissors”
Lying down, hands bred to the sides, the pelvis is not put. In turn raise 90 degrees to the right and left leg, then drop to the bottom, but the floor is not a bed. Then accelerate and raise the legs as a scissor at a fast pace. Do 1 minute.
5. Exercise “Slow leg raises to 90 degrees”
Hands disclose to the sides, slowly raise legs to 90 degrees and slowly lower. Approximately 5 cm from the floor stop. It is important to raise the legs on the exhale and not to tear the Falcon from the floor. The slower you do the repetition, the more effective. Repeat the exercise 20 times.
After all of crunches, it is important to roll over onto your stomach and stretch your abdominal muscles, bending backward.
