Beautiful female press - a pledge of correct posture

Who from self-respecting women did not dream of a beautiful pumped up tummy. In addition to aesthetic appearance, thanks to the press, you can get a beautiful posture and improve the work of internal organs. However, the female press will not be visible if there are fat deposits in the abdominal area. Therefore, in addition to physical exercises, it is necessary to correct your diet.

The female press assumes the general preparation of an organism for pumping up muscles. Therefore, in the first place, you need to start with cardio training (walking, running, dancing, cycling and swimming). In addition to general training of muscle mass, blood circulation will also improve, harmful substances will begin to be excreted from the body and body tissues will begin to be saturated with oxygen. Thus, in addition to preparing the body for the creation of beautiful abdominal muscles, a woman can raise her tone, improve her mood and get cheerful.

Exercises for the press for women should be started carefully and consciously. So, to trainings it is necessary to start only on an empty stomach. The first exercises should be warm-up exercises with stretching muscles. Breaks and rest between approaches must be necessary to avoid additional stress on the heart. Increasing the load should be done gradually using dumbbells and other goods. The best variant of training is their implementation under the supervision of a specialist. If the woman decides to engage in all the same herself and at home, then the female press is best to swing in front of the mirror to monitor the correctness of the location of the body and not give unnecessary strain on the back.

Exercises for the press for girls are no different from the exercises for older women . The only difference can only be in the number of approaches and intensity of classes.

Usually the whole complex of exercises is built on the direction of the individual abdominal muscles, which are divided into oblique and direct, called "upper" and "lower" press. The most difficult thing is with the lower press, as these muscles are the least involved in the life of a woman.

A beautiful female press can be obtained by performing static and dynamic exercises. Dynamic exercises are aimed at the implementation of a large number of approaches, and conducting classes in the static mode provides for the retention of muscle contraction with a small number of approaches.

The main condition for training on inflating the press is the regularity of classes. The most optimal load for any woman is employment from two to four times a week with two or four approaches.

The number of exercises for strengthening the muscles of the press is enormous. A classic dynamic exercise is to lift the body in a prone position to the bent knees. This exercise is called "twisting" . When performing this exercise, the main load is placed on the rectus abdominis muscles, and also the lumbar muscle department works. It is very important that the loin during the exercise of this exercise is pressed against the floor. It is recommended to perform it in 1-3 sets of 20-50 times.

The next effective exercise for the oblique muscles of the press is "diagonal twisting" , which involves twisting in such a way as to get the right leg with the left elbow, and the right elbow - the left one. This exercise can also be performed up to 3 times 20 times.

To strengthen the upper and lower press, you need to perform the exercise "slow double twisting" . The starting position - lying on the floor, legs bend at an angle of 45 degrees, hands are either on the shoulders, or behind the head. Slowly raise arms and legs at the same time towards each other, then slowly return to the starting position. You need to do, like the previous exercises, up to 3 approaches at least 25 times.

To reduce the waist and form the lower press is an effective exercise "raising your legs . " Performing it is easy enough: lying on his back and holding his hands along the trunk, raise his legs up to 90 degrees, then slowly lower to the starting position. This exercise can be performed with each leg separately (10-20 repetitions), and then lift both feet together.

To strengthen the oblique muscles of the abdomen, the exercise "bicycle" is used , which simulates a bicycle ride lying on the back and holding hands behind the head. Do it better in 3 sets of 40 times each.

Do not forget that with any exercise you need to monitor your breathing. Exhalation should always be done with muscle contraction.