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Women’s fitness: how to build a press at home

5 min read


fitness, lifestyle

Women’s fitness: how to build a press at home

The contents

  • Basic rules of muscle-building exercises
  • Effective exercise press abdominal
  • Tight abs at home: nutrition and cardio

Weak press, looking like an unattractive, fat folds, found even quite slender girls. To handle the deposits on the stomach and abs and possibly at home. In this paper we propose a training program that allows you to burn up to 450 calories in one session and acquire a beautiful relief stomach in the shortest possible time. Those who have already tried these exercises for the abs, say reducing the waist by about 5 inches after the first month of classes. It is noteworthy that the complex is accessible to women of all ages and different physical fitness.

Basic rules of muscle-building exercises

Before you begin classes, you should familiarize yourself with the rules of elaboration of the abdominal area:

  • To define a goal.

Motivation is an important component of any success. Before working with pressure, you should record your current and desired parameters. And remember that regardless of how big was the difference between these indicators — everything is possible!

  • Choose a place of employment.

Effectively you can do both in the gym and at home. If possible, you should go for a workout in the fresh air — the Park, the beach or just in the yard. A large quantity of oxygen can accelerate the burning of excess fat, and will make the lesson more enjoyable and easy.

  • To prepare the inventory.

For elaboration of the press at home and need to stock up on dumbbells weighing 1.5-2 kg. in their absence you can use plastic bottles filled with water or sand.

  • Start a training diary.

In a notebook, in addition to the schedule, you should add your current weight and body measurements. This will allow you to track the progress of sports training and, if necessary, to adjust the load.

  • Not to postpone classes for later.

Many girls know how hard it is to decide on the first training session. Always can find all new excuses to delay the start of the training, and body fat at this time do not cease to accumulate on the belly. So do not put off lessons — it is better to begin exercises immediately!

Effective exercise press abdominal

These lower body exercises are performed 4 times a week. Free training days to give your body the cardio with a duration of 30-60 minutes.

It is worth remembering that any exercise start with a warm up and end with a hitch. Workout allows you to warm up muscles and avoid sprains and injuries of the joints. A hitch needed to normalize heart rhythm and the relaxation of muscles after intense exercise.

Complex on the press at home consists of 5 effective exercises.

  • “Accordion” for the top of the press.

Starting position — sitting on the floor (Mat), back straight, legs relaxed and slightly bent at the knees stretch the hands in front of him and took the case back about 35-45 degrees to feel the muscles of the abdomen. Pull the bent lower extremity, and the housing to each other, and then occupy the starting position. Movement you need to perform rhythmically, legs to keep on weight. To do 20-25 reps 2-3 sets.

  • Lift the chest to the top of the press.

The initial position stored from the previous exercise, start hands behind his head. Raise the body from the surface approximately at a 30 degree angle, tense the muscles of the area of the peritoneum, then again occupy the starting position. Hands myself not to help, keep them at a distance of 5 cm from the head. Do 15-25 reps 2-3 sets.

  • Scissors for the lower abs.

Adopt the horizontal position, the arms pull along the body. It is necessary to lift the leg 15 cm and in turn to perform their moves without touching the extremities of the floor. To complicate element to lift the body: then the whole pump press (bottom, top and Central part). Do 10-20 reps 2-3 sets.

  • The rise of the pelvis to the bottom of the press.

The element is known as “gluteal bridge”. From the previous initial position of the hands bred in hand, legs in a little on weight. Gently raise the pelvis off the floor and, keeping the legs straight, stretch up in the form of candles. You need to work in a fast yet rhythmic pace. You need to do 15-20 repetitions for 2-3 sets.

  • Side crunches for oblique abs.

Keeping the horizontal position, start hands behind your head, legs bent, raise the body above the floor. The lower limbs should work in exercise “Bicycle”, alternately touching opposite elbow to the knee. To do 24-30 reps 2-3 sets.

Tight abs at home: nutrition and cardio

Complete and balanced nutrition is the key to intake a proper amount of calories, vitamins and minerals, and hence — good health and energy. It is not necessary to completely abandon confectionery, cakes or sweet fruits. Once a week you can indulge in your favorite treats, trying to use them in the first half of the day.

Basic rules of healthy eating:

  • It is impossible to starve. You need to eat small portions 5-6 times a day at approximately the same time.
  • It is unacceptable to skip Breakfast. It is useful to begin the morning with a glass of warm water add lemon juice after 15 to 20 minutes to eat milk oatmeal or buckwheat porridge with a spoon of honey and a small guest dried fruit.
  • As a snack you can eat any fruit, lean protein or vegetable salad.
  • Lunch needs to invest in 350-400 grams. It may include soups, stews, salads, boiled meat or fish, wholegrain cereals and rye bread.
  • You must drink at least 2 litres of clean water per day. For starters, you desire, you can add a slice of lemon.
  • Food to wash down is not recommended. Water to drink 20-30 minutes after eating.
  • Dinner should be no later than 3 hours before bedtime. It can be fish, vegetables or low-fat dairy products. Before bedtime you can drink water with honey and lemon.
  • Despite the high effectiveness of the training, one only stomach crunches will not be enough. The main fat burner are cardio workouts, which allow you to spend two times more fat than other types of sports activities. If you ignore cardio, ripped pack abs will be difficult to see under a layer of fat on the abdomen and waist.

    As aerobic cardio can be workout on the treadmill, ellipsoid or stationary bike. Also well established swimming, skiing or Cycling over rough terrain. It is important to withstand the pulse is not above 120-130 beats per minute and train an average of 30 to 60 minutes.

    Inflate the press at home and a nice trim figure is absolutely realistic. Most importantly, start to train regularly and not to deviate from the intended target. The proposed exercises combined with proper nutrition will delight the first tangible results already after two weeks of intense training.

    Uses photographs Shutterstock

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