Rock the press to win the hearts of men.

Summer. It's time to get out on the beach and demonstrate your beautiful body to others. Thoughts about vacation and the gym do not leave us since the winter. It is with the arrival of the long-awaited heat that the gyms stop empty and the girls and women, who are hungry for sport, begin to bring themselves into shape. Often it happens that because of lacks of a figure, namely because of the lack of a press, it is difficult for girls to make body tattoos or piercings, which is why it is very important in the summer to rock the press to be proud of their appearance on the beach.

"In a healthy body, a healthy spirit," so says a long Latin aphorism. Currently, it is as relevant as the propagation of a healthy lifestyle captures not only all the university and school walls, but also persecutes us in everyday life. Fitness centers answer the questions of many clients for caring for their own body, and more often they ask how it is possible to pump the press quickly. Before beginning to explain all the necessary exercises that will help you acquire good forms, you need to learn a bit of theory, because any practice should have a theoretical basis.

So, if you look in the mirror and strain the abdominal muscles, you will notice that the anterior abdominal part of the body has three types of muscles - the muscles of the upper, lower press and oblique muscles. The biggest problem every girl faces is how to swing the bottom of the press. Therefore, you must first of all remember that in all exercises intended for training the press, two groups of muscles are involved - the upper and lower ones. But, nevertheless, specific exercises allow you to distribute the load of your muscles and concentrate it on the right part. Downloading the press is always difficult at first.

Let's go directly to practice. First, we will describe the exercises for the lower muscles of the press. The initial position you take is lying, hands are parallel to your body, the heels should touch. Next, on inhalation, you raise both legs 90 degrees and lower them, not reaching the heels of the floor. To make the effect better, hold the heels 5 cm from the floor and hold for a few seconds. Then again, continue the exercises, lifting and lowering your legs, not touching the heels of the floor.

If you feel that this exercise is still difficult for you, try the following: the original position remains the same, only lifting your legs, you bend them in the knees, and then, unbending the knees, go back to the starting position without touching the heels of the floor. As for the upper press, it is always easier and faster to pump it, since our daily load goes exactly to the upper and not the lower press. So, take the starting position, lying, legs, again, should be bent at the knees, and the stops are fixed (you can hook the feet behind the couch, armchair ...), hands still should be parallel to your body (if you feel that you So easy to do the exercise, you can keep your hands behind your head). On inspiration, you raise your body with your hands and try to reach your knees with your body. After that, you should slowly unbend and take the starting position, without touching the hands of the floor. When there is a need to rock the press, do not forget that it is also important to train the oblique muscles of the press. For this there is such an exercise: you lie on your back, your legs should be bent at the knees, hands behind your head or, if you are uncomfortable, plant them on the sides. On inspiration, you should raise your legs with your hands 90 degrees, and then lower them on the right side. In doing so, you must always touch the knee of the floor. Such an exercise you must perform 12 times, in two approaches.

In the end, you can do a light massage of your abdomen, making the slopes to the side. Anyone who already has experience in this exercise can double-slope 30 times in two approaches. This will be an effective exercise for you, and you will be able to admire your body within a month, with everyday exercise. If you want to pump the press only at home, then you need to fulfill the following requirements: to start, the load should be directed to the bottom of the press, then you train the oblique muscles, and in the end you need to do exercises for the upper press. Remember these rules: the intensity should be increased only gradually and you need to be prepared for the fact that the results will not be immediate. But do not leave the exercise aside, as doing sports requires endurance, will power and perseverance.