«Mens sana in corpore sano» - this phrase all of uswe know from childhood, although in a more conventional interpretation of the Latin "mens sana in corpore sano!" It should be noted that in recent years more and more young people trying to pay attention to their health in particular, and a healthy lifestyle in general. It is no longer even fashionable to smoke, sorry, what exactly this fashion should not be the majority of ... Of course, not everyone has the time or the opportunity to go to gyms or fitness centers. But nothing prevents to do the exercises at home: at least swing the press, make elementary exercises or jogging in the morning - it would wish! And now let's talk about exactly how to swing a press as it is fairly simple exercise effectively to keep in shape at any age.
Many people think they know how to pump uppress home. And they are far from the truth, but it is important to know some things. Since the wrong exercises can not only not bring the desired effect, but also cause discomfort and sometimes pain in the back.
To begin, it is important to know the theory of how to swingpress. In the front abdominal muscles distinguish upper abs and lower abs. In all the exercises for the abs engaged both sides, and back muscles. However, certain techniques and methods allow accented distribute most of the load on the upper or lower part. Thus, the lower press for training exercises include lifting the legs and the upper press training exercises using lifting elements of the upper housing. In addition, the exercises, it is important to properly allocate breathing - inspiratory do exercise and rasslablinem muscles on the exhale.
So, now we get down to concrete practical exercises:
Lower press. Starting position: lying on his back, arms parallel to the body, legs bent at the knees. On the inhale lift, without straightening, legs, after a short pause, return to the starting position on the exhale. Perform 10-12 times on three approaches.
The oblique muscles. Starting position: lying on his back, legs bent at the knees, hands behind your head or are apart. On the inhale lift, without straightening, legs at an angle of 90 degrees and omit them on the floor on the right side, touching the floor with his knee. On the exhale again raise the foot at a right angle and back to the starting position. The same is repeated for the left side of the body. We carry out "a couple" of 10-12 times for three sets.
Upper press. Starting position: lying on his back, legs bent at the knees, arms parallel to the body. Inhaling raise the hands along with the body and are drawn up without taking in this case the lower back off the floor. On the exhale, return to the starting position. Perform 10-12 times on three approaches.
Complete the exercise cycle can be a series of slopes, thereby achieving some "massage" stomach.