Beautiful and belly press belly. How to create it?

To have a beautiful and tight belly press is a dreamevery person, and it does not matter whether it's a man or a woman. The desire to look fit and beautiful is in every person. So how to get your body in order for the shortest possible time? In this there is nothing complicated, the main thing is to systematically perform exercises for the press, to do cardio workouts that will help burn extra calories and keep the whole body toned, and also observe a small diet.

The most important thing for a belly relief press,of course, exercises that must be performed at least 4 times a week. In order to achieve results faster, you need to practice every day for about 40-50 minutes. The time to choose training is up to you.

The simplest and most effective exercise formiddle and upper parts of the press - twisting. Laying on the back, legs slightly wider than the pelvic bones, bent, arms behind the head. Start smooth lifting of the body, as much as possible lifting off the blades from the floor. You need to perform the exercise at least 30 times, if you, you can, do more, perfectly. Further, this exercise is complicated. When lifting the body, alternately draw both legs to the chest, so you engage the muscles of the lower press. Perform also at least 30 times. It is desirable to make at least 2 approaches.

The next exercise is called "scissors". The position lying on the floor, the loin tightly pressed to the floor, avoid sagging to prevent the spine from loading. Hands behind the head in the lock, legs raise by 90 degrees, while the legs should not be bent. Raise the upper part of the body and lower the legs one by one to parallel with the floor, but do not touch it. Exercise is quite complicated, it must be performed at least 20 times for 2-3 approaches at least.

On this pumping press does not end. The next exercise is for the oblique muscles of the press. This will involve the lower abdominal press. Lie on your back, legs slightly wider than the pelvic bones, bent at the knees, hands behind the head. Begin to tear off the scapula from the floor, pull your leg to the chest and with the opposite elbow, try to reach the bent leg. Exercise should be performed at least 30 times for 2-3 sets, depending on your well-being.

The abdominal press for men is just as important as for awomen. These exercises are suitable for everyone, the main thing when doing them is to observe the technique of execution, and then you will be able to brag of the inflated and relief torso. Also for the press, cardio workouts are useful, which will help burn unnecessary fat around the waist and abdomen. The most effective cardio is running, if you do not have the opportunity to run, visit the pool, ride a bike or roller, jump on the rope. All these exercises will help keep your body toned and remove extra pounds.

Before classes you need to do a little workout,To warm up the ligaments and not get damaged. The warm-up can include slopes to the side, side steps and other light exercises that do not require loads.

In addition to exercises on the abdominal press,observe at least a very strict diet. For starters, you can not eat 2 hours before the workout and after. Maximum you can drink a glass of 1% kefir. Also from the diet it is necessary to completely exclude flour products, sweets, too fatty foods, foods containing carbohydrates should be minimized and consumed preferably in the first half of the day. Without restrictions, you can eat green vegetables (cucumbers, greens, zucchini, cabbage, broccoli and other vegetables). From alcohol it is better to abstain and consume it in moderate doses, for example, 1-2 glasses of red or white wine will not bring you any harm, even on the contrary will help with the prevention of heart disease and cancer.