Commitment to excellence and preservation of beauty in women in blood
How to build a press at home girl? Who of us, women of all ages and nationalities, not asked a similar question at least once in your life? Commitment to excellence and preserving the beauty of the women in the blood. While ladies have a desire to please men, they will do anything to get a little closer to the ideal parameters of the figure. A beautiful flat tummy with cubes is an integral part of his beautiful body. Let’s understand all the intricacies of training aimed at the development of the abdominal muscles that you can perform from the comfort of their cozy apartment.
Beautiful flat tummy with cubes is an integral part of a beautiful body
How quickly pump up the press at home, girls?
The female body is more complex, different from that of men, mechanism. This feature, as the menstrual cycle is a serious obstacle to the preservation of the regularity of workouts. Cute girl, remember that the training schedule must be based on graphics the data of physiological conditions. It is strictly forbidden to load my body with physical workouts per day before the onset of menstruation, throughout and within two days thereafter.
It is strictly forbidden to load my body with physical workouts per day before the onset of menstruation, throughout and within two days after that
And speaking of deadlines, then, observing a certain regularity and the degree of load relief of the abdominal muscles will become visible after about a month after the start of classes. Simply put, in order to quickly pump up the press at home, the girl needs to spend at least half an hour every day.
Simply put, in order to quickly pump up the press at home, the girl needs to spend at least half an hour every day
Tip! The world wide web is full of sites which host information about the wonderful programs that will help create the perfect six-pack abs within weeks. You offer to buy this program for a lot of money, assuring that the guarantee of the occurrence of the result after 7 days is 100%. Do not believe! If your belly has a fatty layer thicker than 1 cm, even overload can not «push» on the surface of this body part graceful dice. In such cases, training on press must be combined with running, walking, jumping rope and other exercises for weight loss. Another important factor in the issue of weight loss is proper nutrition.
The press must be combined with running, walking, jumping rope and other exercises for weight loss
Especially the performance of crunches
If you begin exercising at home and do not plan trips to the gym, no need to run to the store and buy special equipment. All classes must be completed on semi – hard surface only contributes to the increasing of the pressure on the abdomen and back. The perfect «lining» can be a Mat for yoga.
Exercise schedule should be established and based on their habits
All workouts start with a warm up muscles. To warm up, make gymnastics, rhythmic dancing or heavy stretching. In advance of warmed muscles can be subjected to heavy loads on your back, abs and buttocks.
Exercise schedule should be established and based on their habits. On a full stomach the classes are more difficult to carry. So start training, you need 2 hours before eating. Don’t force the body active exercises and 2 hours before bedtime.
To start training, you need 2 hours before eating
How to construct muscles in my stomach?
Understanding women all the press consists of 6-8 cubes. There is also a certain stereotype about the lower and upper press. Those are the most desirable, sexy and incredibly attractive cubes – it is only the «tip» of the iceberg, that is what is on the surface of the abdomen. Press refers to the core muscles. It includes a large group of muscles that are designed to stabilize the back, spine and hips. If they are regularly subjected to complex exercises, the result will be a beautiful trim figure, smooth posture, are incredibly flat sexy tummy.
Understanding women all the press consists of 6-8 cubes
In the set of muscles includes:
- Straight;Oblique;Small and medium-sized gluteus Maximus;Lateral;Leading;coracobrachialis;Infraspinatus;the Muscles back of the thigh.
Effective exercises to perform at home
Well, the introductory anatomy lesson is over and it’s time to move to the description of the practical and effective exercises in order to build abs at home.
To obtain the required effect it is necessary to do a complex of exercises for all muscle groups
Most exercise takes place in a lying position on the back. To obtain the required effect it is necessary to do a complex of exercises for all muscle groups. Only in this case, a month later you will receive a beautiful embossed flat stomach.
Exercises for rectus
On the surface located direct muscle, over which you’ll have to work within the next month. It is responsible for the appearance of a beautiful dice. But remember, they will only appear if under the skin no girlfriend fat. In this case, you will have to alternate exercise with Jogging, speed walking, jumping rope, etc.
On the surface located direct muscle, over which you’ll have to work within the next month
What is a direct muscle? This whole steam muscle located on the front wall of your abdomen. And then we have to think about the stereotype that was mentioned earlier: anterior muscle is not composed of lower and upper abdominals. This division appeared in the sports language for ease of expression. Anterior muscle is 6-8 cubes. They are absolutely all people, so ordered mother nature. You only need to highlight them and make beautiful.
For starters warm up your muscles and take a supine position. The legs should be bent at the knees and his hands hidden behind his head. They can also be put to the body, bending them at the elbows. Upper body start to raise the distance of 20-30 centimeters from the floor. After results, freeze for 3 seconds so that the muscles were in a state of stress. Get down on the Mat.The exercise should be performed in two approaches 15-20 times
The exercise should be performed two sets of 15-20 times.
Turn over on your stomach, stretch your legs, and hands interlock behind his back. Gently lift the body, removing it from the Mat to the maximum distance. Raising your upper body, hold for several seconds and lower to the floor. Perform two sets of 10 times each.
The exercise with lifting the legs
Install the body in the supine position and pull the legs so that they lie flat and relaxed. Now start slowly to lift his legs up. For active pumping, the press should be doing every day single sets of 10 movements.
For active pumping, the press should be doing every day single sets of 10 movements
Take a sitting position. Feet should rest on the floor. Your eyes should be drawn to the socks. Start slowly raise the legs. At the peak of the distance from the floor to the heels should be approximately 30 cm before Reaching the highest point, freeze, take 5 slow breaths and pull your legs to your chest. Every day you must do two sets of 15 elevations.
Steps on weight
Put your hands behind your head, lie on your back, and stretch your legs. Start to raise them at a certain distance so that the angle between the floor and the legs were about 45 degrees. At the peak of the move, reminiscent of the steps. For each leg have to do 35 steps.
Raising the legs and pelvis
Without changing the supine position, bend your knees. With the help of nature of muscles, begin to lift hips, straightening legs over his head. For daily training it is enough to perform 1 set of 25 movements.
Pericytes side. Lying in this position, raise your extended legs up. Start kicking my legs, presenting them with scissors. Two approaches to 30 movements would be sufficient.
Two approaches to 30 movements would be sufficient
Tip! Scientists have proven that the exercises for the «upper» and «lower» press there is no significant difference. In any case, all of these exercises contribute to the strengthening of the rectus muscles, with an emphasis on lower or upper part of it.
Strengthen oblique muscles
Dear girls, please pay attention to the fact that these exercises do not overload your body. For those who want to get rid of the hated side, we recommend you to perform exercises only in the amount that will be specified by us. Otherwise, your waist can become wider.
Like many other exercises in this strength training lies the body in which you will lie on your back and half-sitting. Feet should be on weight and bent at the knees. Calves should be parallel to the floor. Smoothly alternately stretch one leg, then the second, not forgetting to keep them for a few seconds under stress. Do three sets of 30 bevels.
Like many other exercises in this strength training lies the body in which you will lie on your back and half-sitting
Lying on your back, bend your knees and pull your legs toward your chest. Toss the legs from side to side, actively influencing the press. Do 3 sets of 30 movements.
Strange, but many girls are convinced that the implementation of such exercises makes your waist look thinner. This is a misconception. The development of muscles leads to their increase, which suggests that the waist will only get bigger.
Strengthen core muscles
The main feature of these exercises is the fact that they are directed neither to the appearance of spectacular blocks and at strengthening the muscle corset. The outcome of the training will be a narrow waist and a more tight stomach.
- To perform the exercise, take the emphasis lying down, lean on your elbows (forearms). That is, the arms should be bent at a 90-degree angle. Start to strain the abdominal muscles so that your back at this point, does not bend, and the buttocks are not raised. Making the effort secure is a state for 30-60 seconds. Repeat the exercise 3 times.
The side plank.
- Pericytes to one side, relieving the weight on the support. Arm should be bent at the elbow. Once you get used to the posture and will not feel discomfort, start to actively lift the hips. Stretched out as high as possible, fix this position and be at rest 30-60 seconds. Then turn over to the other side and again make the climb.
Plank with push-UPS.
- Leaning on hands, lift the body to the highest point. Softservices for a few seconds. Then return your body to its original position from which you began the process of training.
Leaning on hands, lift the body to the highest point
Plank with a jump.
- Spreading legs to the side, do a classic plank position. Jump up. Return to starting position. Exercise can be «heavier» coups, dumbbells and any other projectile.