How to pump a press girl at home? Everything is very simple...

How to pump a press girl at home? Representatives of the weaker sex always dream of having a flat stomach and are constantly looking for ways to translate their dream into reality. Someone likes to practice at the gym, someone enjoys the fitness. Most girls perform muscle exercises (pump press) at home. But there are some who prefer Movement in the fresh air.

There are many techniques and exercises that explain how to pump a press girl at home quickly and productively. In the exercises special simulators and weighting agents can be used, the loads for duration can be long and intensive. Each girl makes a program for herself and performs it regularly, choosing a convenient time for classes. To achieve the goal and maintain an excellent form, it is necessary to make training become a habit.

How to pump a press girl at home? There is a set of simple exercises. To perform these exercises will need (in addition to willpower and desire) only a sofa. Adaptation can only be done in a couple of weeks, then the training will take 6-10 minutes of free time. All exercises are performed 20 times at an accelerated pace with short intervals for a break. But before you press the girl at home, you need to perform a five-minute warm-up on the muscles of the abdominal area (torso rotation, tilting and twisting in different directions).

1. Sit on the edge of the couch, put your hands on his edge, raise and straighten your legs. Bend the legs to the chest and back.
2. Lie on your back (on the floor), head to rest on the sofa, and hands grab his edge. It is necessary to raise your legs upwards at an angle of 90 degrees.
3. In the same position, perform the exercise "bike". Break 16-20 seconds.
4. Staying in the same position (point 2), you need to bend the knees in your knees to the chest and bring it back (legs do not fall to the floor), while doing shaking by the body.
5. To change the position of the trunk - to throw the legs on the sofa, the back remains on the floor. Hands folded together and stretch to their knees (and back).
6. Changing the position of the body - the starting position, as in paragraph 2. You need to raise your legs and stand in the "candle" pose. Performing bending movements with their feet up and down as if they had to catch the ball. Break 16-20 seconds.
7. The starting position, as in paragraph 5. Put your hands behind your head and alternately perform twisting left and right, trying to pull your left elbow to the right knee (and vice versa). At the same time, the lower back should not come off the floor.
8. Then stretch your arms forward and perform the same exercise (paragraph 7), only the hands must be wound alternately either by the right leg or by the left leg.
9. Change of position - lie on the sofa, buttocks to rest against its vertical part, legs to be thrown back, hands firmly hold on the inner edge. The bent left leg lays down on the right knee, and pulling movements of the legs to the chest are performed. Then you should change your legs in places.

These exercises are related to the average level of complexity, but, having mastered this technique, you can pump muscles for a month.