How to rock a press girl?
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Of course, all the girls want to lookmost attractive. An important role in appearance is played by a good figure. Much attention is always paid to the waist and stomach. I would very much like to have a slender and slender waist and a belly tight and flat. How can this be achieved? Very simple. Naturally, you should follow a diet and eat properly and be sure to perform exercises to strengthen the press.
How correctly to rock the press girls
So, to properly pump the press, expertsand fitness trainers recommend doing it on an empty stomach. It is best to perform the exercises in the morning, but if you do not have this opportunity, swing at any other time of the day, but remember: after the last meal should take at least 2 hours. This will significantly improve the result of your training.
If you decide to pump the press at home -do not do it on the couch or bed. Thus, you can damage your lower back. The surface on which you perform the exercises must be flat and rigid.
It is not recommended to repeat exercises more than 15time. Otherwise, the muscles can over-strain, and this will have a bad effect on your body. You can become the owner of severe pain in the lower back and will have to see a doctor.
Also, do not press the press every day, in thisthere is no sense, and this will not add to the effectiveness. The best option: to perform exercises every other day. We must not forget about certain features of the female body. For example, many people ask whether it is possible to pump the press for girls during menstruation. Specialists categorically do not recommend rocking the press and performing any other heavy physical exercises during critical days, and also within 2 days after their completion.
To properly swing the press girls needgradually increase the load. It is not necessary to add more than five repetitions of exercises at a time. But do not be lazy, limited to a minimum. Remember, everything needs a golden mean.
How to rock a girl's press: Exercises
If you want to pump correctly and effectivelypress to the dice, remember: there are muscles of the lower, muscles of the upper press, as well as oblique muscles. Accordingly, they should be pumped through different exercises.
How to properly pump the upper press
The most popular option: lying on a smooth hard surface (optimally on the floor), bend your knees, lift the body up, and the loin should not come off the floor. Only the forearms and shoulder blades.
How to properly swing the bottom press
Muscles of the lower press swing bylifting legs. You can also do this by lying on the floor: bend your knees and slowly raise them, hold them in the air for a few seconds and also slowly lower them.
How to properly swing the oblique muscles
Properly to swing the oblique muscles, it is also necessarylying on the floor. It is necessary to raise the legs upward (as when swinging the muscles of the lower press), however, they need to be lowered in the right and left sides alternately, perpendicular to the floor.
You can see how the girl pumps the press onvideo. Also there can give their recommendations to experienced coaches: how to properly press the press, how to make exercises more effective, how to achieve results faster.
Also, you can download the muscles of the press withvarious adaptations, for example: a gymnastic ball, a gymnastics roller or a press bench. All this can be purchased in sports stores at affordable prices. The big plus is that all these devices take up little space and can be used for training at home. In addition, the merit of these simulators is that they allow you to perform not one but several sets of exercises for different muscle groups.
And for those who do not want or can not pump the press at home, the doors of various fitness centers are always open.