Many probably dream of a flat, graceful belly, on the beautiful dice press on the abdomen.At the same time, they worry that not enough time to visit the gym.This article will explain how you can pump up the press at home and at the same time to achieve the desired effect as soon as possible.A flat stomach is not only part of his body taut, but also makes your waist thinner thighs - slender, athletic figure and taut.Is not this the dream of almost every woman?
To achieve a beautiful embossed media does not necessarily clock hanging on the bar, raise the torso or legs, perform a variety of exercises.After all, in order to quickly pump up the press at home - will be enough to give classes a day for 20 minutes.If you ask ten bodybuilders same question: "What exercise is the most simple and effective for how quickly pump up the press," you will hear a very different answers from each bodybuilder.Usually, how many people, so many opinions regarding the issue.But do not worry, this dispute can be resolved wit
Based on electromyography studies, it has been determined for the abdominals seven most effective exercises, "the Roman chair" - the rise of the feet on the simulator, lifting legs in the vise, vertical twisting, bicycle twisting, reverse twist, side bridges, twisting on fitball."Roman chair" - the rise of the feet on the simulator.According electromyographic studies lifting legs in the simulator is the most effective exercise is the most activates abdominal muscles.This exercise will suit only those who have a simulator at home.
To date, the purchase of the simulator is fashionable and necessary thing, especially in order to quickly pump up the press.
Because, with the help of a simulator you can quickly pump up the beautiful press, without having to go to the gym.Doing this exercise - the simulator accept the position of Davis, with emphasis on the elbows, as you exhale slowly lift straight leg up, as long as they do not become parallel to the floor.Insulate your abdominals and use inertia.As the lift to the top of his feet a little linger in this position, then in the initial position.When performing this exercise, try to submit your pelvis slightly forward (twisting it) at the top of each climb, his legs while holding vertically floor.Otherwise train and come to the tone of the muscles of the legs are, not the press.Outside the correct execution of the exercises at home must be painful in direct muscle of your abdomen.Pain suggest that the start is given, and the press was able to pull up a little bit.Continue to do the exercises, and you beat pretty pumped media.
Leg raises the Wies - accept the position of Davis on the crossbar, while the hands are shoulder width apart.On the exhale, slowly rising to his feet straight up until the legs are vertical floor.Hold briefly in the upper legs and lower legs at the starting position.Try to not only raise the legs up, but also a bit fed pelvis forward.Alternating twisting of the pelvis to the sides, aimed at oblique abdominal muscles.On the position of the crossbar accept Visa, bend the legs and raise them up to the level of the pelvis (as if you sit down on a chair).Now start to turn out knees of both legs to one side (must be kept together).Taz in this case rises in the opposite direction.At the top and back a little linger in the starting position.Repeat for the other side.
vertical twist designed to rectus abdominis.Lie on the floor, hands behind your head we start, lift straight legs until they are perpendicular to the floor.On the exhale, lift your head and shoulders up.When climbing, you should feel the contraction of your abdominal muscles.Reaching the point, a few seconds delay, and in the initial position.Immediately repeat.By performing these exercises, try to go up by the press and not by the muscles of the back and neck.
Bike twisting (crunches)
main load is oblique abdominal muscles and hips, which will help you to quickly pump up the press.This exercise is ideal for performing at home is quite simple.Lie on the floor, hands behind your head we start, elbows pointing to the sides.Slightly bend your knees and lift them up.Raise your upper body.Shoulder pull to the opposite knee, that is, the right shoulder stretches to the left knee and left shoulder stretches to the right knee.When lifting and twisting the body, try to reach out directly to the tribe of the body, not the elbow.In parallel with the rise of the torso untapped straighten the leg.Return to the starting position and repeat the exercise for the other side.
Reverse Crunch on the bench for this exercise, you must have an abdominal bench, which is installed with a slight slope.On the bench lay down his head up, hands, grasp the handle, bend your legs and lift.Raising the body, try to pull your knees as close to your head.The upper part of the back and pelvis should come off the bench.Twist the body as much as possible, slowly straighten your back.We pass the original position, straighten the legs at the bottom Hold for a few seconds.Return to the starting position.