drill press for girls


  • How to build the press?
  • Strengthening the abdominal muscles at home
  • Bleeding of the lower and lateral press
  • Recommendations for active girls

Men and women are completely different perception of the concept of "beautiful news". If the representatives of the stronger sex sees perfect abdominal muscles in the form of three rows of cubes, the beautiful half of humanity believes that attractive and sexy makes them elastic stomach and thin waist. To achieve this goal in the field of training exercises to help your own body to press for girls.

How to build the press?

As you know, SARS relief - more pumped and abdominal muscles, which get a beautiful shape after regular work on them. Men getting relief press, can afford a few extra centimeters in the waist, we are talking about muscle mass, not fat. In the case of girls, the appearance of the extra two centimeters of waist muscle as a result of inflation - is "a tragedy of universal scale." But these troubles can be avoided by observing the following guidelines.

Most of the girls are trying to download the press at home. Doing such exercises more appropriate on an empty stomach. As a result, you can get rid of fat in the abdominal area. Because during sleep the body burns the rest of the evening energy during exercise before eating food is an automatic fat burning. Morning waist has a smaller volume and thus the load on the abdominal muscles in a state substantially reduces the risk of acquiring unnecessary centimeters.

After doing the exercises for the press, be sure to eat breakfast. This does not mean you have to eat to satiety. Breakfast should be light and easy to include carbohydrates (oatmeal) or protein (cheese, eggs, chicken). And most importantly: do not abuse cakes, chocolate and other heavy food. Benefits it will bring.

Engage in regular need. But highly zealous not worth it, because the daily classes will give you a relief, though, but still voluminous belly. To save the waist enough to engage in three times a week. Training should last about 10-20 minutes.

During training should not be done alone exercise for the area of ​​the abdominal muscles. Pre-do stretching, dance exercises, jumping rope. They are burning excess fat, prepare you for the stress.

Strengthening the abdominal muscles at home

  1. Curl - exercise for the muscles of the upper press. Lie on your back, take the starting position. Bend your knees and elbows dissolve in hand, hands behind the neck lock. Tightly clutching the lower back to the floor, slowly lift the upper body, and then slowly return to the starting position. Repeat this exercise for three sets of 50 times.
  2. Twisting diagonally to pump oblique muscles. Take a provision similar to the original in the above exercise. Lean forward so that your right elbow left knee touched the cup, and vice versa. Perform such exercise with alternating slopes on each side of the three sets of 30 times each.
  3. Reverse tilt for leveling the bottom of the press. Lie down on your back, take the starting position and the stretching arms along the body. Straining abdominal muscles, lift both legs, as high as possible and clear of the floor pelvis. Using a strain of abdomen muscles, at a slow pace back to its original position. This exercise is performed 3 sets of 12 times each.
  4. Double twisting for leveling the upper and lower press. Lie down on your back, take the starting position. Bend your knees at a 45 degree angle, and let down his hands behind his head. At the same time, slowly lift your head and legs, bringing them closer to each other. In the same slow pace back to its original position. This exercise is performed in three sets of 25 times.
  5. Bleeding of the lower press. Lie down on your back, take the starting position. Straighten both legs and his arms stretch along the body. Lift straight legs, forming a torso angle of 90 degrees. The exercise is performed 10 times right leg, followed by holding it raised at the expense of 1-10. Perform the same procedure with the left foot. The same exercise can be done from a position lying on its side. The effect of such training - reduction of waist.
  6. "Abdominal vacuum." Starting position: Stand on all fours, back straight. Take a full breath with relaxation and abdominal muscles, followed by the maximum retraction of the abdomen. Breathe through your nose, without delay and continue to pull muscles. Freeze with contracted chest for about 20 seconds and relax your abdominal muscles. Repeat about 12 times, gradually with each subsequent workout by increasing their number to 25.
  7. Bike ride. Lie on your back, taking the starting position, hands behind his head rewound. Bend your legs at a 45 degree angle. Follow the motion, simulating cycling. The head press to the floor.
  8. Close the book and reveal. Lie on your back, taking the original position, pull the hands behind the head, straighten your legs and bring together. Pick one and the same time the legs and torso so that his forehead touched his knees. Then slowly take the starting position. This exercise is performed in three sets of 10 times in order to develop the muscles of the upper and lower press.
  9. There is a more sophisticated version of this exercise. When you return to the starting position trunk and legs are not completely fall (about 15 centimeters above the floor), and after a brief pause, enter the phase of recovery. These home exercises for the press is not the most difficult, but on their correct and consistent implementation will depend on the result.

 abdominal exercises for women

Bleeding of the lower and lateral press

To exercise the lower part of the press lie down on the floor and put his head under a small pillow. The legs bend at an angle of 30 degrees, with the back straight. Hold this position and putting his hands on the edge motion across his stomach massage. The pressure should not be too strong, the amplitude and the rate of movement is chosen arbitrarily. The main objective of this exercise - the heating of fat and muscle in the area of ​​massage. For tangible result of his need to perform at least 15-20 seconds.

Exercise training for lateral press is performed from a standing position with straight legs that are installed on the width of the shoulders and the arms should be bent at the elbows and head for a head. Pull the stomach, and connect to a cup of twisting his right knee with the left elbow. Fix the position and return to starting position. The same exercise should be done with the left knee and right elbow.

  1. Downloading the lateral abdominal muscles. Lie down on your back, taking the starting position, straighten your legs. Hands bend your elbows and place your palms down on the floor. Bend the knee right foot, turning the hips, to transfer the left knee touch the floor. Return to the starting position. The same exercise perform, bent at the knee left leg. Move it to the left side, thus strongly rotate the hip and knee touch the floor. When performing compound exercises to train the muscles of the lower and lateral press, repeat them every morning for 15-20 times.
  2. The slopes on the triple bill. Lie down on your back as this is usually done for the swing press. Begin to count and lift the shoulders above the floor, then climb another few tens of centimeters and finish the slope on the count of three. Then immerse the body in the opposite direction, but do not lie down on the floor and Freeze over it at a distance of about 5 centimeters. Repeat this exercise 25 more times, relax and take a couple of approaches, and the press will be in constant tension.

 home exercises for the press

Recommendations for active girls

If you finally decided to do home exercises for the press, take your note some very useful tips. So, do not swing the abdominal muscles more frequently than required by the rules. Otherwise, you risk quickly ruin the effect and beauty of your own belly.

Do not forget about proper breathing during a selected set of exercises. Remember that a full exhalation should be accompanied by the time the strongest muscle tension. At the same time, deep draw in the front wall of the abdomen and relax the ribs. At the same time they have to descend. On the inhale, try not to relax the abdominal muscles. The abdomen will swell substantially to the side and upwards.

Typically, the day after a full workout most girls suffer from severe pain in the muscles, which succumbed to the load. This is not a cause for termination of a complex of exercises for the press. It should be just right before the main exercise to do a good workout, and you'll notice the pain recedes and eventually completely leaves the body. Reject the training and transfer it to another convenient day is allowed only if the muscle pain unbearable.

When performing exercises for the press try to refrain from overloading the abdominal muscles. It is at best a risk that you will not fit in their favorite form-fitting dress. To correct this situation will have a rapid and multiple repetitions of inflating the press that will drive away the excess fat from the sides and belly.

To increase the effectiveness of exercise for the press use the fitness ball, roller or wheel and follow the proper technique for performing all the necessary movements. And, of course, do not forget about your own mood - it should be a positive attitude to the fight against overweight and flabby muscles.

 Drill press for girls. Choose the right!