How to properly press the girls?

A tight, muscular tummy is the dream of any girl. As soon as summer comes and the beach season begins, everyone wants to boast of an impeccable figure and a good press. Due to female physiology, it is much more difficult for girls to achieve a flat stomach, since the fat layer is high enough, and this fat, as a rule, accumulates in the abdominal area. Nevertheless, pull up your press under the power of each. The Internet is full of photos and video lessons, how to properly press the girls. Today we will tell you how to properly and efficiently pump the press girls, girls and women to save health and acquire a luxurious figure.

Do I need to download the press to the girls?

Anyone who wants to be healthy and stay in good shape should just pay attention to training his muscles. This also applies to the women's press. The main rule - do not need to train fanatically in the pursuit of "cubes", as they will not appear in a healthy female body. The fact is that in order to see the "cubes" of the press, the female stomach should contain no more than 10% of fat, while the norm is 18%. Moreover, the skin on the abdomen should be very thin, which is achieved by the strictest, perfectly balanced diet and partial dehydration of the body. Professional athletes lead their bodies into this state only for the period of the competition - they suffer the so-called "costs of the profession". A healthy woman who pumps a press, can tighten the abdominal muscles, but not achieve "cubes".

How to properly press the girls: the main recommendations

To achieve a flat tummy, you need to follow several simple rules:

1. The best periodicity of training is in a day. During this time, the muscles have time to "build up" and are ready for further training.
2. It is impossible to achieve a good result by shaking the press a week or a month, and then throwing. The abdominal muscles are lazy and quickly lose elasticity when training stops. Since the most difficult thing in training a girl's press is to get herself to swing, do the exercises systematically through "I can not".
3. Exercises for the press must be accompanied by a reasonable diet, since an excessive fat layer can hide the pumped muscles.
4. The press quickly gets used to the exercises and after a while stops working on them. Therefore, somewhere in a month, it is necessary to improve the training program - to change the position of the body, the angle of inclination, add burdens.
5. Do not hurry. It is better to perform the exercise qualitatively than quickly.
6. Try not to strain your neck. Imagine that between your chin and chest lies a large apple. With experience it will be easy for you.
7. The minimum number for each exercise is 3 sets of 15 times.

How correctly to swing the upper abdominal press?

We offer to your attention several exercises for the upper abdominal press:

1. Lie on the floor on your back. Bend your knees, and cross your arms into the lock behind your head. Raise your elbows. Raise the shoulder blades, trying to feel the compression in the abdominal muscles. Gently drop to the floor.
2. The starting position is the same. Leaving one leg bent, straighten the other. Climb up, squeezing the press and lifting the blades. Go down to the floor. Repeat with the other leg.
3. Lie on the floor on your back. Raise both legs so that the hips are at an angle of 90 °. Maximum straighten your knees. Raise the scapula to the sensation of contraction in the abdomen. Go down to the floor.

How correctly to pump the lower abdominal press?

To have a beautiful figure, you also need to train the muscles of the lower abdominal press:

1. Lie on the floor on your back. Raise your legs at right angles to the floor. With the muscles of the press, raise your legs and buttocks.
2. The starting position as in the previous exercise. Lower your right foot to the floor, but do not lower it to the end. Lift and repeat with your left foot.
3. Repeat the previous exercise by keeping your feet together.