How to swing the press to remove fat from the belly

Ideal flat belly - the dream of many not only girls, but also men. Dimensional lifestyle, lack of sports training and improper nutrition are capable of a very quickly awarded with flabby skin and protruding tummy.
Got torso desired relief and return to him former attractiveness will help the exercise complex. To achieve the desired effect, two basic rules should be followed: training should be regular, and exercises are effective. It is the last point that I want to pay special attention.

1

We carry out the exercises on the press correctly

• The surface on which the workout occurs should be rigid and smooth. But the floor can be seized a rubber rug or simply settled on the rug.
• Training room should have a flow of fresh air, good ventilation.
• The best time for classes - Morning, on an empty stomach. Never exercise after eating (1.5 hours before or after meals).
• Follow water for drinking without gas.
• To improve efficiency, perform the exercises slowly. It is in this case that the muscles "pumping" occurs, and not a little efficient inertia movement. It is possible to alternate a quick and calm pace.
• In the breath, the housing is raised, on the exhalation - return to the initial position.
• In the interruptions between classes, keep your belly drawn. This takes passive muscle training.
• Do not strive to perform as many kinds of exercise as possible. Remember that the main thing is systematic and correct execution.

2

How to swing the press to remove fat from the belly - exercises

So that a sudden concern for attractiveness is stressing for the body, start training with a small number of repetitions. The minimum number of workouts is 4 days a week, to begin with 5-10 times each exercise, but not less than 30 repeats in just a day. Over time, the number of approaches should decrease, but increase the number of repetitions.

Concept of housing

Lower the back and start your hands behind the head. The lower limbs are bent in the knees, the feet are completely pressed to the floor. Raise the housing before formation between it and the floor of the angle of 45 °. After - go on the surface. A small angle of lifting will provide the muscle training of the lower press.

Lifting feet canopy

This exercise is safe for the spine (because there is no stop in the lower back), which cannot be said about his "colleague" - the leg rise in the horizontal position. In a vertical position, lift the lower limbs to an angle of 90 ° with the body. Try not to bend them in the knee area (newcomers can be lifted to leg bent). Produce slow lowering of straight feet. Next - raise the limbs back up and omit again.

Pulling foot

Going to your back and raise two legs perpendicular to the body, bend your knees. Slowly pull down the lower limbs forward and up, and after - return to the initial pose. The muscles of the lower press are activated.

Concept of pelvis

Being in a horizontal position and with bent legs (in the knees), tear off the ass from the floor. The line of the thighs, abdomen and chest should become united. After - come back to the initial position. Watch your shoulders to stay on the floor. Works upper press.

Twist

• Classic.

Taking the position of lying, boot the upper limbs behind the head, and the bottom - bend in the knees. With a slightly opening the blades, send the left elbow to the right knee, and right - respectively, to the left knee. The knee is also moving towards the elbow.

• Straight.

In this case, the body is broken completely, up to the loin, which is tight pressed to the floor. The knees remain motionless. Throw to them with your hands (as long as it will take).
Twisting provides good pumping upper press.

Vacuum

Straighten your hands on the hips. Make a deep breath, as much as possible light air. In exhale, try as far as possible to draw the belly. Next, the next breath is and even more tighten the stomach. After exhaled and returned to the original posture. The duration of one repeat is 20-30 seconds.

Planck

Lower on the stomach. Next, it is raised in such a way that the blow to the body occurred on socks and elbows. The housing must represent a flat line, without deflection and convexities. Fix the body in this position. Starting time fixation - 30 seconds. Gradually, it can be increased to 5 minutes.

Side Planck

Lower on the side and have legs on the floor. The housing rests on the arm bent in the elbow. Raise the body vertically up so that the side line becomes straight, and hold it at least 15 seconds. In this case, all the side muscles are involved. Time gradually increases to 5 minutes.