A beautiful and flat stomach is the dream of some women and the pride of others. To pump it, you need to make a lot of effort and observe some rules.
Fundamental rules
- To be engaged most effectively from the very morning, that is, immediately after awakening to make several approaches. Thus, the body will begin to consume the stored fat. However, if there is no possibility, then you can conduct training at any time convenient for you.
- It is not recommended to pump the press during menstruation, as this may increase bleeding or provoke the appearance of pain due to muscle spasm.
- When working on a press, it's important not to overdo it, if you work hard and do a lot of repetitions, you can come to the fact that the muscles of the abdominal press because of overwork will stop responding properly to the load and all efforts will be ineffective.
- In addition to training, you must adhere to proper nutrition. Completely abandon the sweet, floury and fatty. Drink only non-carbonated water. Eat lots of protein foods.
Complex of exercises
Exercise number 1 will help pump the upper part of the press and the rectus muscle. Lie on your back, legs, bending at the knees to put on the width of the shoulders. Throughout the exercise, the lumbar spine is firmly pressed to the floor. Hands behind the head in the castle, elbows are divorced. Your task is to tighten the shoulders and chest as you exhale to your knees, and on inhalation return to its original position.
Exercise number 2 the main load will be on a straight, transverse, as well as internal, oblique and external muscles. Lying on the floor, you need to raise your legs so that the shins are parallel to the floor. Hands in position, as in the previous exercise. Your task is to exhale one leg forward so that between it and the floor there are 45 degrees, and also tearing off the shoulder blade from the floor with an elbow to the bent knee. On inhalation, you need to return to the starting position and repeat the same thing, but in a different order, that is, changing your leg. Hold the press for the entire exercise in tension.
Exercise number 3 will give a load on the bottom of the press . Lie on your back, and place your hands along the body or behind your head. You need to raise your legs on exhalation so that they form a right angle with the body. If it's hard to keep your legs straight, you can bend them slightly in your lap. On inhalation, return to the starting position. If you want to complicate the exercise and increase the load, try not to touch the floor with your feet, keep them constantly on weight.
Exercise number 4 will help pump the oblique muscles of the press. Lie on your back, bend your knees and pull them to the chest as much as possible. You should be comfortable in this position. Hands behind the head in the castle, and the elbows are spread out to the sides. Your task on exhaling is to straighten your legs in such a way that they are parallel to the floor. Return to the starting position.
Exercise number 5 will increase the load on the oblique muscles. The initial position on the left side, stretch the left arm forward and lean on the palm, and place the right hand behind the head, and draw the elbow aside. You must lie so that the body forms a line. Your task for exhalation is to pull the right shoulder and head to the hips as much as possible, and your hips to meet your head. Hold on to several accounts and on inhalation return to the starting position. Constantly check that your legs are stretched and tightly pressed against each other. Do 20 repetitions, then repeat the same on the other side.
If you regularly perform these exercises and observe all the rules, then in a month you will see a flat stomach with a beautiful relief. Remember that in the future the press does not disappear, you need to continue training and adhere to proper nutrition.