How correctly to swing the belly slimming press? Advice for men and women

Currently, many methods and technologies are used to combat excess kilograms, especially in the abdomen, hips. This and a variety of diets and tablets. And we'll talk about how to rock the belly slimming press . How best to deal with, how to lose weight was effective?

How to properly press the press

If you saw yourself in the mirror, you saw that everything is not okay with the figure, and this was confirmed by a centimeter tape (the waist circumference in women should not exceed 90 cm, and in men - 100 cm), then you need not only to moderate your appetites At the dinner table, but also physically. Remove fat from the abdomen, swinging the press - One of the ways to solve the problem.

Here, as in other matters, the correct approach is very important. This means that the classes should be planned in such a way that they do not cause harm to health. Therefore it is considered natural if at the beginning of the course, performing each exercise, you will repeat it 5-7 times. As the muscle gain, the number of such repetitions must be increased. In this case, it is recommended to do 3 approaches to each exercise.

Shaking the press, you need to learn to hear the tension that arises in the muscles of the abdomen, because it depends on how qualitatively you carry out the movement, and how soon you will achieve the desired result.

Swing press for slimming belly at home

Since coping with excess inches on the waist is not easy, pills and diets will not give a 100% result, it becomes necessary to swing a press for slimming belly. Thanks to this, you can quickly and accurately work out the muscles of the abdominal cavity and come to an ideal physical shape.

If you have the opportunity to study in the fitness center, it's very good, but you can get a beautiful and elastic tummy at home. If you patiently train, persistently perform the tasks assigned to you, the result will certainly be pleased.

Exercises to work with the press need to start after the body is already warmed up. It becomes more plastic, and lessons will not lead to injuries.

Therefore, first you need to do a good workout. It is necessary to stretch the muscles with the help of deep slopes, corners of the body, swings of the legs and hands. After the body warms up, you can start the main exercises.

A very important point in their implementation is smoothness, as well as proper breathing. When the body is stressed, it is necessary to inhale, while relaxing - exhale.

Doing daily, you can very secure the expected success.

How to prepare for classes correctly: tips for beginners

If you decide to take up your health and beauty, then immediately familiarize yourself with the recommendations given by fitness instructors so that the classes will benefit and you had excellent results.

It is better to swing the stomach slimming press on an empty stomach, so it is recommended that at least 2 hours pass between taking food and starting the exercise.

Training before bed can lead to its violation, so it is better to do this press in the morning or from 18 to 19 hours.

It would be ideal to pump the press in the fresh air, but a well-ventilated room is also suitable.

An important role in the results of classes has a psychological attitude. Cheerful, rhythmic music during training will increase activity, block the desire to regret itself and thereby increase the effectiveness.

Effective exercises for an elastic abdomen

Among the many complexes developed to date to combat excess centimeters at the waist can be identified very effective exercises in the lying position. Breathe in and out. Before the beginning of each approach, hands folded on the chest with palms to each other, raise the head and legs by 10-15 centimeters.

1. We perform 6 deep breaths.
2. We swing the straight muscles of the abdomen. Next, we work with the right foot. On inhalation, we lift it vertically, on exhalation - we lower it to the left leg. We perform six times.
3. We swing the oblique muscles. Hands reach for the right leg. We inhale it by inhaling it, on exhalation we attach it to the left leg. Repeat six times. Then the same with the left foot.
4. We repeat the previous exercise, but the hands are directed to the left leg.
5. Hands to the right leg. On inhalation, raise both legs vertically. On exhalation we lower them to the initial position.
6. Hands to the left leg. We repeat the exercise described above.

Between the approaches, you need to take a break for a few seconds.

6 exercises for all abdominal muscles

There are many techniques for strengthening the muscles, each of them is effective in its own way. We offer you to read one more way how easy it is to swing the press to remove the stomach. This requires the study of the upper, lower and lateral muscles. On each of these groups it is enough to perform two exercises a day, and the result you will see very soon.
1. Working out the upper part of the abdominal muscles:
- Feet - on the width of the shoulders, hands - on the waist line. We engage the upper part of the trunk, performing circular motions 10 times. First in one direction, then in another. Tilts back are performed as far as possible, to avoid damage to the back.

"We lay on our backs." Hands stretched up, legs bent at the knees. With a deep breath, we raise our hands and pull the upper part of the trunk upward, without lifting the loins from the floor, on exhalation - the starting position. We repeat the exercise 10 times.

2. We study the bottom of the press:
"We lay on our backs." The legs are stretched out, the arms are folded on the abdomen. Exercise repeat for two minutes. We inhale, inflating the stomach as much as possible, pulling it out with all our strength.

- Lie down on your back, inhale, lift straight legs, hold for 10 - 15 seconds. On exhalation slowly lower.

3. Strengthen the lateral muscles:
- Lie down on his back, hands folded under his head. Breathe - raise your legs to 90 ⁰ , lower them to the right side, trying to reach the floor with your knee. Exhale - legs up. Then we repeat the other way. It is recommended to do 3 approaches 10 times.

- Standing on your feet, put them wider. When inhaling, bend to the right, on exhalation - the starting position, then to the other side. We continue the exercise from 1.5 to 2 minutes.

The result should be expected in 4-6 weeks. Regular classes are a prerequisite for a beautiful press.

Why is it useful to press a press standing

A flat stomach and a good press for a girl is not only fashionable and beautiful, but also very useful. Prostrated abdominal muscles will be very useful when carrying a child, and also during childbirth. Well-designed, they will contribute to a rapid recovery and in the post-natal period. Therefore, you need to start pumping the stomach slimming press back in your youth and continue this process throughout your life.

Sometimes it is very useful to change the exercises for the press. This can be explained by the fact that the muscles get used to the monotonous training, which can again lead to the formation of fat on the stomach. In this case, we change the complex, which will resume weight loss for the abdomen - swing the press standing.

There are various sets of exercises, but when you perform any of them, a large number of muscles are being worked on. They help to improve the balance, form a correct posture.

6 exercises for inflating the press standing

One of the newest methods, which is worked out daily for 10 minutes, a press standing for weight loss of the abdomen (exercises are very simple and affordable), is a set of six movements. When they are done, they will require weighting. This can be a dumbbell, a ball or just a bottle of water.
1. Feet together, arms raised above the head. We lift 20 times the right leg, without bending, hands stretch to the toes. Then left.

2. We hold the weighting hand, the right leg is raised by 90 ⁰ and bent at the knee. The weighting agent is moved diagonally from left to right. We repeat to the other leg. Movement is done 15 times.

3. The arms are bent at the elbows parallel to the floor at the chest level, the legs together. We perform jumps for 2-3 minutes, turning the stops as far as possible to the right and left, alternately. Hands in place.

4. Legs shoulder width apart, arms at waist. We do unhurried circular movements of the upper body for 2 minutes.

5. Put your legs wider, your arms in the lock are raised above your head. We lift the right leg 15 times, bending it in the knee, to the left shoulder, arms meet. We repeat to the other side.

6. Legs shoulder width apart, left arm at the waist, right arm bent at the elbow to the right of the trunk. Raise the right leg and stretch the knee to the elbow. We repeat 15 times. We pass to the left side.

The result of these very effective exercises will not take long.

Tips on how to pump up a press for the lazy

There is one more technique, how correctly to rock the stomach slimming press, developed by Japanese scientists. This lesson is very productive. At first glance, it is simple, but ... Burning fat on the abdomen and strengthening the press is due to a static effect on the muscles of the abdominal cavity.

To practice, you need a roller. You can use a bath towel by twisting it. A roller cushion with a diameter of about 10-12 cm is very suitable.

Before the beginning of the exercise, we sit on a firm surface, the roller is put back to the back. And now we lay our back on him. Legs push apart as much as possible, but so that the socks touch. Hands stretch behind the head in such a way that the palms of the hands lay to the floor, and the little fingers touch each other. The pose is very uncomfortable. You can start from 1 minute with a gradual increase in time to 5 minutes.

In a month of daily such five-minute lying you can not admire your flat elastic tummy.

How to pump up a man press

Very many men suffer from excess weight, they have beer and driving belts. But if you want to look impressive, have 6 cubes instead of one ball, then you have to work a little above yourself.

You can download a slimming press for a man in a variety of ways. There are many techniques, complexes of exercises. But one of the best is a program consisting of:
- Straps: the back, buttocks, stomach, shoulders strengthen;
- exercises "climber": the muscles of the press, heart, buttocks are strengthened;
- exercises with a roller, when scrolling from the position on the knees very well worked out the press;
- Vis, when the trunk and legs create a right angle;
- "bicycle", familiar to everyone from childhood.

While doing these simple, but very effective exercises three times a week, within a month you can greatly improve the press and even boast of the cubes.