How to download the press girls?
Fit muscular midsection - the dream of every girl. Once summer comes, and the beach season begins, everyone wants to boast perfect figure and good press. By female physiology girls much more difficult to achieve a flat stomach because fat rate is high enough, and the fat usually is accumulated in the abdominal area. Nevertheless, pull your press under the force of each. Internet is full of photos and video lessons, how to swing a press girls. Today we tell you how to properly and effectively download news girls, girls and women to maintain health and to purchase luxury figure.
Do I have to download the press girls?
Anyone who wants to be healthy and stay in good shape, just needs to focus on training their muscles. This also applies to the women's press. The main rule - do not need to train in the fanatical pursuit of "cubes", as in a healthy woman's body, and they will not appear. The fact that in order to be visible "cubes" press female stomach should not contain more than 10% fat, while the rate is 18%. Moreover, the skin on the stomach should be very thin, which is achieved by strict, perfectly balanced diet and a partial dehydration. Professional athletes bring your body into a state only for the period of the competition - who suffer the so-called "cost of trade". Healthy woman who shakes the press, can tighten abdominal muscles, but not to achieve "cubes".
How to download the press girls: the main recommendations
To achieve a flat stomach, you need to follow a few simple rules:
- The best frequency of training - in a day. During this time, the muscles have time to "grow" and become ready for further training.
- It is not possible to achieve a good result, shake of the press a week or a month, and then leaving. Abdominal muscles are lazy and quickly lose their elasticity at the termination of exercise. Since the most difficult in training media for the girl - is to force yourself to swing it, do the exercises regularly through the "can not".
- Exercises for the press should be accompanied by a reasonable diet, as excessive body fat can hide pumped up muscles.
- Press quickly gets used to the exercises and after some time cease to work for them. So about once a month is necessary to improve the training program - to change body position, angle, add weights.
- Do not hurry. It is better to do the exercise quality than fast.
- Try not to strain your neck. Imagine between your chin and chest is large apple. With experience, it will give you is easy.
- The minimum amount for each exercise - 3 sets of 15 times.
How to swing the upper abs?
Here are some exercises for the upper abdominals:
- Lie on the floor on his back. Bend your knees and cross your hands behind the head to the castle. Spread the elbows. Lift the shoulder blades, trying to feel the contraction of abdominal muscles. Gently lower to the floor.
- The starting position is the same. Leaving one leg bent, straighten the other. Climb up, squeezing the press and picking up the blade. Drop down to the floor. Repeat with the other leg.
- Lie on the floor on his back. Raise both legs so your thighs are at an angle 90. Maximum straighten your knees. Raise the blade to the feeling of compression in the abdomen. Drop down to the floor.
How to swing the lower abs?
To have a beautiful figure, you need to train the muscles and also the lower abdominals:
- Lie on the floor on his back. Lift your legs perpendicular to the floor. Abdominal muscles to lift the legs and buttocks.
- The starting position in the previous exercise. Lower the right foot to the floor as much as possible, but do not lower until the end. Lift and repeat with the left leg.
- Repeat the previous exercise, keeping your feet together.