The female body is more complicated male. Scheduling training for inflating the press, drawing up their schedules need to keep considering and your own menstrual cycle. It is not recommended to practice physical activity one day before menstruation, during and two days after.
As the girl to pump up the press
With regard to timing, on average, to make the abdominal muscles of the bump (to pump up the press “cubes”) is not less than a month of regular exercise. It is better to practice every day, spending exercises for half an hour. The assertion that there is a miracle-program, through which homes can achieve a perfect press for a week is just a myth.
The task becomes complicated, if a girl suffers from completeness. Layer fat layer on the abdomen, of a thickness exceeding 1 cm, will hide the cubes even under the most intense study. In this case the power classes are accompanied by exercises for weight loss (running, walking), a healthy diet and by drying the body.
How to Pump up the press girls
Now let’s talk about the basic rules of exercise. Even if you plan to do exclusively at home, then you do not need special sports equipment. It is possible to do on their own. It is best to download the press lying on the floor, since we need a rigid base. Be sure to use a special Mat for yoga or fitness classes.
Each class begins with a warm-up. No matter in what form, stretching, gymnastics, dancing. Well-warmed muscles is the key to more effectively carried out basic exercises. Proceed to the loads we need 2 hours after eating and no later than 2 hours before bedtime.
Exercises for girls at home
First describe the structure of the abdominal muscles. Press is a complex of muscles that includes three areas:
- upper abdominal muscles;
- lower abdominal muscles;
- lateral or oblique abdominal muscles.
Next, describe the most effective exercises for girls at each of these muscle groups. In most cases, you need to swing a press in a prone position.
Core Workouts – top press
Classic curl – the position of lying on the floor, legs bent at the knees, hands behind your head. Upper torso lift up to 20-30 centimeters from the floor, in this position, freeze for 3 seconds. Do 2 sets of 15 movements. For larger loads you can use the ball.
Camber – lying on your stomach, legs extended, arms linked behind his back. Raise your upper body, taking her higher and higher from the floor, fixate, do 5 slow breaths. 2 sets of 10 movements.
leg raises in the prone position – the exercise of force on the pump press is performed lying on your back with your legs extended straight. Legs slowly rise up, becoming perpendicular to the floor surface. 1 sets of 10 movements.
Workout for abs – lower press
raising the legs and pelvis from the prone position – lying on the floor, legs bent at the knees. The force of the abdominal muscles raise the pelvis, straighten legs over his head. 1 approach 25 movements.
Training for press – Side press (oblique muscles)
Straighten toe the exercise is performed supine and in a semi-sitting position, legs in the air, bent at the knees so that your calves are parallel to the floor surface. Alternately pulling one leg and hold in this position for a few seconds. 2 sets of 15 movements.
Big misconception a lot of girls that they think that exercising on a lateral (oblique) abdominal muscles visually make the waist more narrow compared to the hips. On the contrary, developed lateral muscles, make the waist wider and the shape more direct.
How Pump up the press at home yourself
As practice shows, to download the press every day, not just useless, but harmful. Stomach muscles, like other muscles, needs to recover, which will require at least 48 hours. Therefore, we consider a training program for girls, designed for 2-3 sessions a week with alternating workouts.
First set of exercises for Pump up the press:
- raising the legs in the supine position – 3 sets of 15-20 reps;
- “the harmonica” – 3 sets of 15-20 reps;
- side twist – 3 sets of 15-20 reps.
Second set of exercises for Pump up the press:
- steps for weight – 3 sets of 15-20 reps;
- raising the legs and pelvis from a prone position – 3 sets of 15-20 reps;
- scissors – 3 sets of 15-20 reps.
Third set of exercises for Pump up the press:
- the bends – 3 sets of 15-20 reps;
- classic curl – 3 sets of 15-20 reps;
- straighten the legs – 3 sets of 15-20 reps.
Video: Check out how to pump up the press