The training program at the press at home Practice shows that daily rock press is not just useless, but harmful. Abdominal muscles, like other muscles, you need to recover, which will take at least 48 hours. Therefore, we consider the training program for girls, calculated 2-3 sessions per week with alternating set of exercises. The first set of exercises: lifting the legs in the supine position – 3 sets of 15-20 repetitions; “Accordion” – 3 sets of 15-20 repetitions; lateral torsion – 3 sets of 15-20 repetitions. The second set of exercises, “steps to weight” – 3 sets of 15-20 repetitions; the rise of the legs and pelvis in the prone position – 3 sets of 15-20 repetitions; “Scissors” – 3 sets of 15-20 repetitions. The third set of exercises: deflections – 3 sets of 15-20 repetitions; classical curl – 3 sets of 15-20 repetitions; straightening the legs – 3 sets of 15-20 repetitions. To you it was more convenient, we have prepared a special table, how to pump up the press for 30 days. File table can be downloaded for free at this link – https://yadi.sk/d/21FeKEhhmGvsk. Exercise “vacuum” The above exercise will not help you lose weight, make a flat stomach and reduce the waistline. With their help you pridash him bump (become visible cubes) and only under the condition that you will not lose weight. But there is one exercise in which it is involved internal abdominal muscles responsible for the retraction of the abdominal wall. In carrying out its daily, you: reduce the percentage of body fat; get rid of the stretched stomach; visually make the waist thinner; get a flat stomach without risk pumped press. Technique exercises “vacuum” Arise accept directly or lying position; slowly take a deep breath in through your nose; get rid of a powerful exhalation of air as much as possible pulling the stomach; Stay in this position for 10-15 seconds. exhale. Repeat the exercise 10 times. If you do not tend to get cubes, and you want only to tighten the stomach and make it flatter, then this exercise is just for you. Executes it every morning before breakfast and at night before bedtime. The pump blocks 90% of success comes to diet. Therefore, if you are overweight, reconsider your diet. And remember, shaking news, you do not do stomach thinner, but only pridash bump him and then, provided that the percentage of body fat is minimal.
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