Great news – everyone has beautiful press blocks but they are hidden just under a layer of belly fat. To deal with it helps proper nutrition and exercise for the press which you can perform at home with the help of a simple but very effective complex.
If your goal is a thin waist and flat belly, first of all think about nutrition. The most important thing – to eliminate fried, fatty, sweet, flour. Instead of salt and spices sometimes can be a little soy sauce with a minimum of salt and natural ketchup or tomato paste. The portions of food should not be too large, but do not need to hungry.
How to train the press
Pay much attention to the media is not necessary: if you engage, for example, for an hour a day, excessive massage internal organs isn’t good for your health. It is enough 15-20 minutes a day, and exercises for the press can be performed both before or during and after exercise. And just advise newcomers to choose a couple of light exercise and do the minimum number of repetitions in the two approaches in a day.
From the second week, you can increase the load, listening to your feelings.
There is another good exercise for the press – at home, on the street or in the office, you can do it constantly and completely transparent. The fact is that when you straighten your posture, abdomen retracts automatically. Exercise just is to straighten the spine and keep the belly slightly tucked up. If you will not forget about it, very soon you will be pleased with the results!
There is a simple and effective exercises for the press at home. After each of them it’s recommended a good stretch to relieve tension from the muscles of the abdomen.
The number of approaches – arbitrary.
1. The rise of the body at 20 degrees
2. The rise of body at 45 degrees
Lying on your back, lift the body, reaching for the hands forward and upward. Minimize abdominal muscles. Perform 20-40 repetitions.
3. Raise the body 45 degrees with the stretching of the arm
Repeat the previous exercise, stretching one arm and straining oblique abdominal muscles with the appropriate parties. Alternate hands and do 20-40 repetitions each.
4.The rise of body at 90 degrees
Lie on your back and strongly push the waist to the floor. At the same time lift the legs and body perpendicular to the floor, hands drag to the feet. In the lower position of the back rounded, not taking the waist from the floor. Perform 15-50 repetitions.
6. “Clamshell” with the rise of opposite hands and feet
7. “Clamshell” with the rise of one foot
8. Lowering of the legs
9. Lifting of the pelvis
10. The rise of the pelvis with the heel on the knee