By most accounts, the last option at the initial stage of training most appropriate. The specialist will help you choose the best exercises for the abdominal muscles.
Most importantly for those who want to purchase beautiful belly, to lose weight? This can be achieved by observing the principles of healthy eating and taking special exercises for weight loss (aerobic exercises in the water, etc.) or doing to the gym in the hall. With the help of such actions is removed excess fat from the sides and belly.
Women are much harder to succeed in to pump up the press, especially its lower part. This is due to the physiological structure of the muscles of the body. Women in the lower part of the stomach is delayed much more fat for gestation during pregnancy, the so-called cubes not stick to my belly constantly. Usually athletes achieve this through diet and high stress for a few weeks before the competition, as well as performing individual, the best set of exercises for the press.
Those who play sports professionally enough to make the stomach flat and ideal due to the tightening of the muscles. During exercise the important thing is not to feel sorry for yourself, but at the same time not to overwork. You need to choose an individual exercise for good press, which will suit only you.
It is very important not to eat before class. The last meal should be no later than 2 hours before gymnastics, but to do fasting is also impossible. If the person is tight to eat before training, during classes because a full stomach will it is impossible to efficiently perform the exercises, the impact will be weak.
30 minutes before the class you can drink a special energy drink (sports) or a mug of strong tea, preferably green. To gain muscle mass eat a protein bar.
After training is permitted no sooner than 2 hours, the water should also be limited (you can only rinse your mouth).
Definitely need to warm up. The muscles should be maximally warmed up. If in the first place is weight loss, then before you do the exercise for good press, you need aerobics. You can twist a bike, walk on the track or just do an easy run.
When performing exercises on a press it is important not to hold his hands together at the back of the castle. You just need to get his hands behind his head and fingers touch the earlobes. At the time of the rise of the case should feel tension across your back. Also impossible to reduce the elbows. They must be diluted in hand. If you do not follow these rules, the load during exercise is much reduced.
The classes are usually 3 approach. You can do more, but not less, as it is proven that the exercise for good press with fewer approaches does not bring results, as well as fulfilling a long approach (because of fatigue).
The number of repetitions of an exercise should be at least 10-25 times. Experienced athletes recommend exercise for good press until until it becomes clear that the latest iteration can only be done through willpower.
Training can be carried out every day, but for best results it is important to alternate days with intense training days, when is 1-2 exercises during the main corrective (morning) exercises. Due to such alternate is gentle load on the abdominal muscles, which at the same time does not allow them to relax, always keeping in good shape, but not overloading.
To achieve good results and do not hurt the body, it is important to follow the breath. During weight training – muscle compression -to do a short sharp exhale through the mouth, and the muscle relaxation breathe slowly and deeply with your nose.
The best exercises for lower abs are a direct lifting of the feet from a prone position and diverting them to the sides. Repeat these exercises you need to 3 sets, at least 12 repetitions in each direction.
The best exercise for the press - "Bicycle". Its implementation starting with 1 minute, gradually increasing the time up to 10-15.
This exercise is also best for weight loss. In this case, it is performed in 2 approaches. Start with 2-3 minutes per day and gradually bring the time up to half an hour. To do it you need at different speeds. First slowly, then gradually pick up the pace, leading to a very fast rotation, then again slow motion, trying at the end to spin "pedal," the highest slow for several minutes.
For the greatest effect, you can gradually introduce exercise certain difficulties. It can be exercising with weights, increasing the number of reps or sets, decrease time to rest between sets (every week and then every 2 days to clean for 5 seconds) and a slow reverse movement.
The slow reverse movement is one of the most effective methods. Need to do an exercise at normal speed, then return to the starting position in a slow tempo. The reset starts with 3-4 seconds and gradually reaches 10. This exercise is quite challenging, so instructors advise them not to abuse it.
Failure to comply with rules techniques gymnastics can tear or pull muscles. This condition is very painful and requires a recovery time that delays the time of exercise.