Many men fantasize a beautiful flat stomach, but not everyone knows to pump up the press do not necessarily visit the gym. Your body can be done at home. Before proceeding to classes, you should prepare the necessary knowledge base, excluding injuries in the training process. The most frequent damage to the work with the press is the injury of the spine, the cervical, lumbar department. Each movement must be verified and accurate, the muscles are most tense as much as possible.
How to remove the belly man at home - twisting straight
For this exercise, special simulators are not needed, it is easy to perform at home on the kamp. The back lay on the floor, the legs are put on the bench in front of them, an angle of 90 ° is formed in the knee. From this position, the body is spinning not starting to move, which gives additional load for the press. The location of the fixed palms determines the complexity of the execution. The further hands from the pelvis, the hardest, and the closer the palms are located, the easier it will be to curl. At the very beginning, the hands are fixed in a comfortable position, the head is committed to groin. At the peak delay for 1-2 seconds. And partial lowering on the rug. The spin is mandatory rounded. Repeat 15 times 4 approaches. Ideally, the spine is always pressed to the floor, but if there is a gap at the bottom, it is better to put a small roller there, avoiding damage to the intervertebral discs. 
How to remove the belly of a man at home - Reverse twisting
Exercise on the press, where the lower part of the body is twisted towards the shoulders. An important point is not to raise the pelvis, namely twist due to the compression of the abdominal muscles. The initial posture lying on the back. Hands behind the head, the glance is directed into the ceiling. The legs are installed at an angle of 90 ° to the floor and twisted to the shoulders. You can pull out the palm along the body and start a little under the pelvic area, or straighten over your head and grab the crossbar, so first we simplify workouts for beginners. Scrupted strictly towards the shoulders, but not in the side. Incorrect execution is fraught with bruises. Make 4 approaches 15 times. 
How to remove the belly of a man at home - oblique twisting
The initial position on the floor, the head looks up, the left hand stretched perpendicular to the body. Right palm supports neck. The right foot is located a house, the heel of the left foot lies just below the knee. The main movements are twisting the opposite right hand to the left knee, the blades from the floor are cut off. Having reached the middle spine and affecting the elbow of the knee cup, return to the initial position. Approaches 4 to 15 times with an interval of 30 seconds for relaxing between exercises, alternation on one leg, then another. 
How to remove the belly of a man at home - scissors
The body is located on the Karemte and stretched with a string, the head looks at the socks. Palms are headings under the buttocks. The feet alternately move, as if scissors, up and down (or left-right to the overheet) without touching the heel of the floor. Thus, the press is under the voltage while the legs work. The housing does not black on the surface, limb straight and do not exceed the angle with a 45 ° horizon. The speed here is not important, it is better to work well and slowly to work out the muscles of the press, thereby strengthened the scorched belly. 
How to remove the belly man at home - classic plank
Performed on the elbows. Socks are close to each other, elbows on the width of shoulders, palm parallel to icers. Head is looking in front of him. Strain legs, back smooth, buttocks at one level with spine. Repeat 1-2 times to 1 min with a break of 30 seconds. 
How to remove the belly of a man at home - slap slack
This type of bar is made after they have learned to stand in the classic one. The main focus on the elbow and palm. The glance is directed forward, the non-working hand is raised to the ceiling or lies on the pelvic bones. The body retains the voltage, forms a straight line, the pelvis does not bend down. Exercise with alternating hands. Make 2 approaches for 1 min. 
Specially designed sports training for the press are able to bring male belly in order for several months of hard work. Also should not forget about balanced nutrition. From the diet, harmful food is excluded, for example, fried cutlets, ham, fast snacks, chips, smoked products. Meat can be prepared so that it will be very tasty in boiled and stew. The use of water in an amount of at least 2 liters per day, supplies the body with a sufficient amount of moisture and profile the kidneys.
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