Beautiful girls press. How to swing the abdominal press? Food for the press

How to pump press at home? Three conditions for a flat stomach.

FromWhat does the quality of the press depend on?

We with envy look at beauties from magazines about fitness. They can boast not only a thin waist, but also relief cubes in the press area. But when we try to pump ourselves the same, then we face problems. Despite endless body rises, "bicycles" and foot-lifting, fat from the belly does not go anywhere.

This is biology. The state of our press depends on several factors, among which not only physical education:

• the correct exercises for a beautiful belly
• the corresponding diet
• genetics

Below about all this, it will be said more. But heredity should not be discounted. Someone can eat rolls at night, do a couple exercises a day and be in shape. In others, every extra spoon of soup-puree is deposited on the sides.

If you eat right, you have a normal regimen and you have not abandoned your sport, you will inevitably come in good physical shape. Another thing is that a beautiful figure, intended for you by nature, may differ slightly from that imposed on us by glossy magazines.

The right nutrition for the girls

press Genetics, we can not change. It remains to work with the two remaining items: food and sports. Perhaps you already have the cubes. They just hide a layer of fat.

It is worth noting that the thinner the person, the more reluctant the body part with few kilograms of fat. This we perceive him as overweight, and the body considers him for an invaluable supply of calories for an emergency.

There are many diets. It remains only to choose. But after experiencing two or three weeks of weight loss and returning to the normal diet, you gain weight again. Therefore, better try to smoothly improve your diet as a whole. Here are some rules.

1. Give up animal oils in favor of vegetable. Instead of frying morning fried eggs in butter, take olive. By the way, not all vegetable oils are equally useful. The most common sunflower we have is not the standard of quality
2. Replace meat and poultry with fish. This does not mean that you need to become a vegetarian. But often we underestimate the benefits of seafood. Eat fish as often as meat
3. Replace "fast" carbohydrates with "slow" carbohydrates. The first is sugar and sweets, the second is cereals and cereals. Every time the body whispers in our ear: "Let's eat this cake" - he just misses without morning porridge. You'll see, if you start eating in the morning porridge, then the sweet will want much less
4. Eat more fresh vegetables and fruits. They have few calories, but a lot of fiber. Thus, they will not add to us extra pounds, and, in addition, well "clean" the intestines
5. Give up harmful products. We all know that semi-finished products, sausage, margarine and chips are harmful. Yet it is difficult to cross them out of your diet. If you started the fight for a beautiful press, it's time to do it

How to pump up a beautiful press? How to properly press the girls?

The next step to a beautiful press is physical exercise. But do not rush to lift your legs from lying down. Loads should work for several tasks at once.

The beautiful appearance of our belly is not only a press, but also a posture. If we lead a sedentary lifestyle, our posture inevitably deteriorates. The shoulders fall, the chest rises, and the stomach protrudes outward. It is very difficult to see the cubes in this position. Therefore, the first thing we should do is exercise for beautiful posture.

It is also useful to keep your stomach tight not only during classes, but also in everyday life. In many ways a flat press is just a habit.

With the help of a simple exercise you need to strengthen the internal muscles of the abdomen. This is not a press, but they do not allow internal organs to hang out in the abdominal cavity, as in a bag. Exercise is taken from yoga, there it is called "uddiyana bandha".In European practice, it was called "vacuum in the stomach."The point is that you need to breathe out all the air from the lungs as much as possible, and then pull the stomach inward, as if under the ribs.

Exercises for the press of women in the gym

In advertising, you can always see simulators and devices that supposedly help us pump up the press effortlessly. This is a lie. Efforts are almost the only thing that will help us achieve a flat belly. In this simulators are not able to drastically change the situation. They can only slightly complicate the basic version of the exercise.

• Twisting on an incline bench. To do this, lie on the bench with your head down. First tilting at 10 degrees would be enough. Smoothly tear off the upper part of the body from the surface: first head, floor - neck and shoulder blades. Hands stretch forward

• Exercise "prayer" on the block simulator. Kneel to the gym with your face. Grasp the rope. Elbows are pressed to the sides. To begin with, the weight of the block must be 10 kg. Fall down as if for a bow, tap the elbows with your hips. The pelvis is motionless, the back is rounded.

• Feet lifting in the vise. This technique is scientifically recognized as the best exercise for a press for a gym. Grasp the crossbar of the horizontal bar. Begin to raise your legs. Press will start to work only when the line of hips will be above the level of the horizontal. Moreover, the

pelvis should work simultaneously. Exercises for the press on the ball

Exercises on fitball are very popular with young mothers who want to return the figure after giving birth. On the ball you can do gymnastics for the baby, and after - do it yourself.

• Twisting. Lie down with your back on the fitball. It should be directly under the waist. We set our legs to the width of our shoulders and rest on the floor. At the inspiration we begin twisting. Amplitude is much more than just when twisting on the floor.

• Pulling the legs to the stomach. We accept the emphasis lying. We put our feet on the fitball. The ball should be placed under the shin. On exhalation we draw knees to the chest, trying not to round the back. Then we return to the starting position

• Ball lifts. Lie on your back. Hand your hands behind your head and take hold of some firm support. Between the ankles, tighten the fitball. Raise your legs with the ball pinned up to the right angle.

Exercises for the press lying

Scientific studies have revealed the most effective exercise on the press. It does not require any special equipment. It can be performed at home, independently.

This is the famous exercise "bicycle".To perform it, you need to lie on the floor on your back. We bend our legs in the elbows, place the feet around the heels. Hands behind the head. It is important to ensure that the loin is pressed against the floor all the time. It is necessary to reach the right elbow to the left knee. The right leg is straightened. Then repeat the mirror image.

Unfortunately, many famous exercises for the press only harm health, or, at least, do not give effect. To such "lying" exercises are the ascents of the trunk, under which you fix your legs. The same goes for the lifts of the feet. Weak musculature and sedentary lifestyle lead to the fact that in such occupations does not work the stomach, but the back. A sad result can be the displacement of the vertebrae.

Exercises on the

press board A press board is a projectile that can be used in many ways. If you tilt its surface, even the simplest exercises will become more complicated.

1. "Book".Lie down on the blackboard on your back. Bend your arms in elbows and lean on them. On exhalation, lift your legs up and feed the upper part of the body towards them.
2. Upper buttocks. Place the press board tilted. Lie down with your head down. Bend your legs in your lap. Place the feet next to the buttocks. Tear off the buttocks from the board and stay in this position for a few seconds. Then return to the starting position
3. Lifting the legs. Lay down on the back. Alternately, pull the knees bent at the knees to the chest. We make sure that the waist is pressed against the board. We keep the weight on the weight, do not lower the board to the board.

Static exercises for

If you are not a fan of waving your legs, you may prefer static exercises to the press. Many of these options are offered by yoga.

• Chaturanga danadasana, or the bar. Accept the position for push-ups. Then we bend our arms in the elbows. Hold the

• Navasan pose, or the pose of the boat. Lay down on the back. Raise your legs at an angle of 45 degrees to the floor. We tear off the upper body from the floor. Trying to keep the balance

• Ushtrasana, or camel pose. We kneel down. We bend our backs back, as if trying to lean our hands on the heels. Hold the pose

How to achieve a beautiful press: advice and feedback

• doing the exercises, do not chase after the number of repetitions. A good technique - that's really important
• many exercises can be done with the help of one or the other muscles. Take care that the
• press always works. The famous instructor of bodyfitness Marina Corpan gives such advice: "If you want to pump up your stomach - do exercises on your back".These are the same muscles that work in the opposite direction.

So, a beautiful press is a diet and exercise. If you want to bring your belly to flight in order, try to improve your lifestyle as a whole.

Exercises for the press at home, video