How To Download The Press | Sports And Fitness



Sports And Fitness

How to download the press

Most people who want to achieve a perfect figure, most of training devote exercises for a flat stomach. Swing the press and can be at home. The main thing - to choose the right exercise.

How to download the press

Instruction how to swing the press

Step 1:

Prepare for training and a little stretch muscles. To do this, lie on your back, bend your legs at the knees, put the foot on the floor smoothly, rewound his hands behind his head. Within a few minutes, please calm breaths.

Step 2:

Staying in the same position, start ups body. Slowly lift your upper body up and forward, keeping your lower back on the floor. Elbows at this point the knees. I stayed in this position for a few moments, descend slowly. Do not try to do exercise jerk - so you can hurt your back.

Step 3:

Spread the legs a little wider and start the second exercise. Lift the body, as in the first task, but at the same point the elbows alternately to the right, then to the left knee. During the exercise breathe calmly. Exhale while lifting the body, inhale - sinking.

Step 4:

Lying on your back, feet dilute the width of the feet, hands extend along the body. Raising the body, pull the hands forward. Complicate this exercise, reaching out with his right hand to his left knee, left - to the right.

Step 5:

Spread the arms to the side and place the palms on the floor. Legs are brought together and leave at half-bent position. Lift your legs up at a right angle and tilt them to the side, trying to get to the floor, but without taking his hands. This exercise helps to train the obliques.

Step 6:

Put your hands along the body, legs slightly bend at the knees. Keeping his back, lift your pelvis up, then - lower. After that, without lifting off the floor of the blade and buttocks, arch your lower back.

Step 7:

Join hands behind head, legs bent at the knees leave. Raise both legs and upper torso, trying to touch the elbows knees.

Step 8:

Begin abdominal exercises with only a few repetitions and gradually bring their number to 15-20. If you get the first time to perform a greater number of repetitions, then you are doing the exercise correctly.