Today, everywhere you can see posters and commercials, from which we look at a girl with a beautiful, slim bellies with the press. This is due to the requirements of the present time with its beauty frames - slim, sexy and attractive body with toned muscles and a flat stomach, have now become the dream of every woman. And this desire is justified.
Pump up the press and a narrow waist - the basis toned figure. On TV screens broadcast advertising set of tools for correction, which eventually proved helpless in dealing with the folds in the abdomen, even if they are small. Boating light paths in this case is not suitable. Therefore, to have to go to a more complex, but effective way, whose name - exercise.
Those who have set foot on the path of correction of the figure, and fight for a nice press through sport, try as much as possible to load the upper and lower abdomen. But often it does not give the desired result, as to form a waist need to involve a much larger number of muscles.
Side muscle occupy a very important place in the formation of the muscular system and correcting the waist. Therefore, the overall set of exercises for pumping media should contain those that are focused on elaboration of the lateral muscles. It should be noted that the muscles of the lateral press is rather difficult to exercise.
Before proceeding with such exercises should learn the rules of control over the amount of load on the muscle group in order to avoid an excessive increase in their weight and increase their waist. In this case necessarily have to find for yourself the optimal load balance and focus only on their own needs.
Naturally, for women who visit gyms and fitness - clubs, with the help of a coach is much easier to develop a correct and complete set of exercises for the press. But what about those who for a variety of reasons are unable to attend such institutions. In this case, the aid will come our advice on how best to pump up the muscles of the abdomen, even at home, what exercises for the abs are the lightest in the performance, correctly and safely.
What side of the press?
If the side and lower abdominal muscles develop properly and harmoniously, the result is a beautiful elastic press, the so-called "zone of Adonis", to which all - both women and men. Here are just a "win" it is not so easy. For beginners, who began work on his side pressure, fit side twisting and turning with the ball. More serious exercise should begin to perform only after you have mastered "light" version.
Inflate the side of the press
Let us remember the old, good exercises in physical education classes in school. It begins with slopes up and down, sideways. Seemingly ordinary exercise, but in fact it was the first move on the way to the pumping side of the press.
So, become the main rack. Laying his hands behind his head (to enhance the effect, you can use one pound dumbbells) and make the slopes of the right and left. During the execution of a series of slopes to the right shifts the dumbbell in your right hand. The same maneuver should be repeated for the left side. Such training should consist of at least three approaches to the number of repetitions defined for each individual.
Further, by adopting the basic stance, do you lean forward and try with the right hand as much as possible to reach the fingers of the left leg, then the other way around - with his left hand to the toes of the right foot. Through such exercises pumped obliques press.
Do not have a smaller effect and side kicks. For this exercise, select the main support, most often it is the Swedish side or back of the chair and stand up to her side. During the stop the right hand side puncture swings left leg. Similar movements have to be done with the right foot. This exercise helps to load the lower part of the lateral muscles.
To strengthen the oblique abdominal muscles, you should do the exercise under the code name "diagonal curl." To do this, lie on your back, legs bent at the knees, his hands clasped behind his head and elbows dissolve in hand. What follows is already directly twisting, but it should not touch the left elbow right knee and vice versa - the right elbow to touch the left knee. Exercise is carried out in three sets of thirty repetitions on each side.
For deep muscle bleeding side presses become straight, feet should be shoulder width apart. Hands bend the elbow and lay his head at the same time try to pull the belly. Then do twisting, during which the left elbow has to connect with the right knee as a result of pulling them together. Few linger in that position and return to the starting position. Similar movements proceed on the other side. Exercise is carried out in three sets of twenty repetitions on each side.
It is also proven to be effective the following exercise to the side of the press. It should be performed in the supine position on the back straight, and the arms should be bent at the elbows and palms touching the floor. Bending his right leg at the knee by a strong rotation of the right thigh, try to touch the floor with his knee. Such movements do the same for the left side. Exercise is carried out in three sets of twenty repetitions on each side.
Exercise torsional body allows pump side abdominal muscles. To do this from a position lying on the floor, lift the shoulders and pull the arms forward, while trying to reach to the heels, first to the right knee, and then the left.
Also, a good showing following exercise. Lie down on your right side, and lean on the right elbow. For deep muscle bleeding, try to lift up both legs at once, keeping them closed. Similar movements and proceed to the left.
Side press really pump up even in a sitting position. So, sit down on the edge of a chair, securely lock the lower body and legs put on the floor. Get your hands behind your head, turn to the right and then the left side. At the same time, try to feel your muscles - to be involved are the ones that are around the waist. This exercise allows you to work not only on the side muscles, but also on the slant. It seems, though very simple, but the effect is simply enormous.
If your house has a likeness of the bar, try to perform the following exercise on it for the pumping side of the press. Thus, the body must be securely held in an upright position. Followed by slow circular motion to the right. After stopping, and respite rotations proceed to the left, while trying to feel the tension in the muscles. Exercise is performed in 3-4 sets with a gradual increase in the number of repetitions in them.
Remember that the appearance of the visible results of pumping lateral press, these exercises should be switched to exercise constantly, and support they need patience and perseverance. Also, do not expect that these exercises will help remove fat from the waist - to deal with it better to use a diet. And the exercises will help to create a muscular corset, therefore, the figure will look slimmer.
Before proceeding with any - or motions for the press, without fail do a little workout. In it you can include jumping rope, or dancing to the musical accompaniment to the complete warming up. You can not perform exercises to strengthen the press after a meal or before falling asleep. No way Do not pump your muscles and do not use heavy weights.
If your goal is to lose weight, then perform the exercises given at an accelerated pace with a lot of repetitions. For the steel and elastic media, the exercise should be performed slowly with the maximum load on the muscles, the main thing is not to overdo. If as a result of delayed onset muscle soreness muscle training there, then you should not give them up - regular exercise will relieve you from feeling pain.
Proper breathing has an important role in the exercises for the press. The exhalation should be during the actual stress state of the muscles. At the same time try to pull the front part of the abdomen and rib relax and drop down. On a breath - in any case not to relax the abdominal muscles, and vice versa - draw the abdominal wall.
The best way to exercise the press, is a giant set, during which to perform the most productive exercises one after the other without interruption. Rest between sets only. After a full workout press must "burn". This rule does not apply to those who are just starting to do their tummy. For them to be just gradually increase the amount of exercise and approaches.
Remember that the press should be kept in a state of constant tone and follow the correct exercises. In addition, training of media without making efforts not give absolutely no result - should be all out, while selecting the most effective exercises.
If your goal is a beautiful form of stomach and slim figure, adjust itself to the full range of daily exercise for at least 15 minutes.
How useful a strong press?
Strong, sturdy and pumped the press is not only the beauty and sexy look. In terms of anatomy, abdominal muscles perform a very serious function - to protect internal organs, which are located in the abdominal area and are subject to strong shocks while driving. To prevent injury and in order to fix their position, should always keep in good shape kind of corset, which consists of abdominal muscles.
Beautiful news - is not only an aesthetic appearance. Training these muscles help regulate normal blood supply, keep the internal organs in the right place, maintain the normal operation of many physiological processes in the human body. Hence, a trained press is very useful for everyone. In addition, children's pediatricians strongly recommend parents to raise the children craving for training the abdominal muscles, as this allows you to get rid of the swelling and even colic. The same effect is observed in adults. Conclusion - regular training of the abdominal muscles are useful not only for beauty but for health. Therefore, dear women holding the exercises for abdominal muscles and stay beautiful, slim and healthy.