The complexity for which the program is designed forpress, the number and frequency of approaches depend on your ultimate goal. Embossed cubes of the press of a professional athlete require tremendous work, while it is possible to give tone to the muscles and significantly improve the figure in a fairly short period of time.
Whatever the program for the press, it should include exercises for all groups of abdominal muscles. There are several groups:
As you can see, this is a large system consisting ofpowerful muscles that you can not overwork. On the contrary, being in shape, they become an excellent protection for internal organs, prevent their lowering, support the spine and reduce the load on it, form a correct posture. In general, they act as a natural corset.
We all know the concepts of "upper" and "lower"press. In fact, it is a single straight muscle. Each part of it can be reduced individually, so it is pumped through various exercises. This muscle is located from the sternum to the pelvic bones, and the appearance of relief and cubes depends on the work on it.
The straight muscle responds by transverse bending of the body. Therefore, the main exercises are twisting in the lumbar region. Raising the upper or lower part of the body, you pump various parts of the muscle.
Narrow waist and lack of fatty growths onthe sides are the limit of the dreams of all women, which means that the program for the press should include exercises for the external oblique muscle. It is responsible for the rotation of the body to the sides, the transfer of weights and the maintenance of the body in an upright position. Tilts from side to side, especially with dumbbells, work very well here.
The transverse muscle girdles and squeezes the waist. Being located deeper than the others, it performs the function of the corset, reducing the waist as it is worked out. Strengthens and its supporting function, which means, pain in the lower back will make itself felt less. This strong muscle is located vertically and is worked through when performing all exercises on the press.
The program for the press should include a comprehensive training for all muscle groups, but do not forget about healthy eating.
The program for rocking the press includes only four basic exercises:
The program for pumping the press is designed for long-term work. But in a month the results will be visible.
One more thing: do not need to run the program daily. The muscles will not be able to recover, which means that the load will be redistributed between the others. The ideal option is classes every other day.
Pay special attention to the thoroughness of each exercise. Movements should be smooth, without jerks, observe the rhythm of breathing.
This program of the press for girls is just as relevant as for men. It may be difficult for a beginner to perform it right away, then start with a lesser load.
If your goal is the relief muscles and beautiful cubes on your stomach, then this load will be small.
A beautiful press is not a distant dream, but an accessible reality, but it is necessary to tear yourself away from the couch and start working. Results will not keep you waiting. In a month your silhouette will change a lot.
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