How to make a press

How to make a press

If you want to make a press tightened, without excess flabby skin, be engaged in fitness, namely, an extension. Unlike a smooth streyching, active and even slightly aggressive kallanetik will help your press quicker. To you rather periodically to carry out a described below set for some time, and your press will be ideal.

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Instruction

1

The active set consists from:

Twisting – 20-50 times;
"Frog" pullings up on a bench – 20-50 times;
The return twisting – 20-50 times;
Twisting kallanetik – 1/100.

Remember that between exercises it is impossible to have a rest. Only after you execute twisting kallanetik, can have a rest minute.

2

Now it is detailed:

Twisting needs to be carried out, lying on a back. Feet have to be bent, feet need to be put on a floor. Stretch hands forward, having torn off shoulders from a floor. Watch breath: inhale in a prone position, in the top situation exhale. People often make a mistake when performing twisting, straining instead of press muscles cervical muscles. Have it in a look and do not wave the head backwards-forward.

3

Frog pullings up carry out on a bench or a bed. Sit down on edge of a bench or bed, lay down on a back, stuff up hands for the head. Now tighten to a foot stomach, bent in knees. Then straighten a trunk in a string and again tighten feet. Knees can be held together, and it is possible and to part. By means of this exercise muscles of an abdominal tension are fulfilled.

4

On turn return twisting. They are carried out lying on a back, having put hands along a trunk on a floor, having lifted and having bent feet. It is possible to complicate exercise if to raise feet up and to keep in such situation. Raise a basin as if you want to get up in a rack on shovels from a floor, but it is not really high. Hands have to lie on a floor, try not to lean on them. Not to a podmakhivayta feet to help to raise a basin. It needs to be lifted only at the expense of tension of muscles of an abdominal tension.

5

Twisting kallanetik. These are the same usual twisting. Only unlike usual, twisting kallanetik becomes in a statics. For example, designation 1/100 means that it is necessary to execute one reception, holding a body in the top point within 100 seconds.