the abdominal Area is always the most "problematic" in terms of getting rid of excess weight. And, usually, to solve the problem, almost every girl believes that she can lose weight if she starts to pump the press. But only exercises for the press can not always lead to a decrease in fat sediments. The thing is that if you do physical training, you will strengthen the muscles, but to remove the fat layer, in any case it is necessary reduce the caloric content of your diet. However, exercises for the belly should be correct. We will talk about them in this article.Content:
As pump press girls
- First of all, you need a good ventilate the room where you will be engaged in training.
- be Sure to bring a bottle of water to class. Doing exercises, there is always a thirst, and a SIP of liquid does not hurt.
- Optimally engage on an empty stomach. In any case, after eating should take at least 2-2.5 hours.
- Experienced fitness specialists recommend to train only in the morning right before Breakfast, but at the the fact to choose the time for training is quite possible at its discretion.
- Below the fat layer on my stomach burned more efficiently, train in emergency, a fast pace.
How much to swing a press in order to remove belly fat?
How many times a day should do the exercises to remove belly fat? In the first week or two, you can make a relatively small number of approaches, for example, 3 sets of 10-15 repetitions. The most important thing during training: to closely monitor the quality of performance (it is important to learn to feel the tension of the abdominal muscles). Over time, within two weeks or a month, you need to gradually increase the number of repetitions, but do not add the number of approaches!
Do the exercises quite smoothly, there is no need for jerks. Made breath – rose (case is raised, the abdominal muscles are tense), did exhale – dropped (consequently, muscles relaxed). If you want real results, it is necessary to perform the exercise constantly, daily: 4-6 times a week. At what time of day is it better to pump the press? To achieve the best possible result, it is worth studying in the morning and evenings.
Read also about press exercises on our website.
Example of the right exercises for the press
Now let's get down to specifics. What exercises can be performed for the press to achieve complete relief from excess weight, in particular from fat deposits on the stomach?
- Any a physical class usually begins with a preliminary stage of stretching. You need to lie on your back (your hands should be behind your head), bend your legs and begin to slowly SIP the muscles. 2-3 minutes to lie down in such position.
- Standard twisting on press. Lie on your back, bend your legs, while the feet should be put together, hands behind your head. Raise the body to the knees, raising the back (shoulder blades) above the floor. The lower back should remain unchanged position.
- Reverse view of twists. Lie on your back, bend your knees, and then raise your hips so that they are perpendicular to the floor. The arms should be extended along the body. Straining the abdominal muscles, pull the knees towards the chest, lifting the pelvis from the floor surface.
- the Initial position of the body is the same as in the previous exercise. The only difference is that you need to slightly dissolve the knees. Next, you need to raise the body and elbows reach for the knees (alternate between one and the other knee).
- the Same body position, but bend your legs and put them on the width of the foot, while along the body to pull the hands. The essence of the exercise is as follows: lift the body completely, and try to pull the hands forward.
- Starting position: hands behind your head, lie on your back and bend your knees. At one point to raise and the upper area of the body and legs, but the "trick" is to once and hurt his knees elbows.
- Standard position with the exception of the outstretched hands along the body. To raise the pelvis, leaving the lower back. Back to normal. And then do the opposite: raise the lower back, leaving the pelvis in place.
- And the latest version how to download press girls: lie on your back, raise their arms, legs to lift the right angle. Inhale – tilt legs in the other direction, aiming for the floor, exhale – original position.
If suddenly during exercise for the press is having severe back pain – contact your doctor, because the pain in such cases is unacceptable.
By Following our recommendations, you are sure to win belly fat the main thing in this business – tenacity and a great desire! Do not forget about the diet. A big plus of training it is also that, removing fat, you make strong abdominal muscles, which leads to excellent posture and gait. Good luck!