Seductive and embossed tummy is the dream of many girls. In order to achieve this result, you will have to spend time and make considerable efforts, but the result is worth it. There are special exercises for the press in the gym , which give a good load on the abdominal muscles. Training is necessary with some important principles in mind.
Complex exercises for the press for girls
Before training, you need to eat two hours before it starts, because it's worth to stand on an empty stomach. Pick up in your complex exercises on all the muscles of the abdominal press, so that the load is distributed evenly. When performing exercises for the press in the hall, you should pay attention to the correct breathing. It is important not to hold your breath, and exhale to make an effort. Go to the gym three times a week, and pay pumping press 15-20 minutes. It is important to gradually increase the load to see progress. To repeat exercises on a press in a gym it is necessary in three approaches, doing 10-20 times. It is recommended to periodically change exercises or increase the load, because the muscles can get used and then the result from training will not be.
Effective exercises to pump up the press:
- Twisting on an incline bench . Let's start with the simplest exercise, designed to work out the top of the press. Lie down on an incline bench, fixing your feet behind the roller. Keep your hands near your ears, but do not wind their heads and do not fasten them to the castle. Elbows spread apart. Lift the head of the shoulders and the top of the body, performing twisting, and then, return to the FE.
- Raising the legs on an incline bench . This version of the exercise is designed to work on the lower press . While on an incline bench, fix your hands from above, so that the body does not hang and move. Raise your legs so that they are parallel to the floor. This will allow you to constantly maintain the load. The legs should be kept together slightly bent at the knees. Exhaling, lift your legs up, tearing the pelvis off the bench and touching the knees of your chest. Lock the position and, breathing in, return to the FE.
- Twisting on the top block . This exercise for the press on the simulators allows you to work not only superficial, but also internal muscle groups. Get on your knees and grab the handle of the simulator. Keep your back flat and do not buckle in the lower back. Do the slopes to the floor on exhalation, and then, return to the FE.
- Raising the legs in the vise . A great exercise for working out the press and hip flexors. Grasp the bar with a wide or usual grip. Raise your legs up, exhaling, so that there is a right angle between them and the body. Inhale, return to the FE. If you raise the straight legs, then the strain is obtained by the straight muscles of the thighs and the tensors of the wide fractions. When performing exercises with knees bent at the knees, the work includes direct and oblique muscles of the press.
- Twisting on the fitball . There are different versions of this exercise for the press in the hall for girls, we suggest considering a more complicated version. Take the emphasis lying, placing your feet on the ball, and your hands will rest on the floor. Bend the body, pull the ball to him. At the end point, the ball should be resting with the toes of the foot, and the palms should be under the shoulders. The hip joint should have a right angle. Keep your back straight. Return to the IP and repeat all over again.
- Slopes with dumbbells . This exercise will load the oblique muscles of the press. Stand up straight and hold dumbbells near your hips on outstretched arms. Do the slopes, trying to descend as low as possible, first into one, and then, to the other side.