To get a flat and relief press , you need to work on individual parts of the rectus muscle. The complex should include exercises for the upper, as well as for the lower press and lateral muscles. As a result, with regular training you can achieve a good result.
Exercises for the upper press for women
Abdominal muscles stand out among all that they are very quickly restored, so you can train them even every day, and even several times. To get good results, each exercise is worth doing in several approaches, doing 15-20 times. It is important to regularly increase the load by increasing the amount, otherwise the progress will be stalled.
Exercises for the upper press for girls:
- Twisting with raised legs . Sit on your back, pressing your lower back to the floor. Hands, so as not to get in the way, cross over on your chest. Raise your legs up and cross them so that the hips are parallel to the floor. Exhaling, lift the upper part of the body, and on the inspiration, go down, returning to the FE. Keep your feet perpendicular to the floor.
- Twisting on an incline bench . This exercise on the upper part of the press is performed on a special bench, which is in the gyms . To increase the load, use an expander, which is worthwhile to pass under an inclined bench. Fix the legs under the roller, and bend your arms in the elbows. Exhaling, rise until the upper body becomes perpendicular to the floor. Fix the body and on inhalation return to the PI.
- Twisting on the top block . Get on your knees before the simulator, take the rope and lower it to the level until your hands are in front of your face. The body needs to lean slightly forward. Exhaling, perform twisting, directing the elbows to the middle of the thigh. On exhalation, return to the FE.
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