press

You can several times a day, shaking the press and all in vain, or vice versa, all your attempts to pump up the press at home stopped back pain and discomfort. It turns out that many make mistakes, and pump the press wrong.



Why can hurt back. Pumping the press was activated not only the abdominal muscles, but also for example, back. It is possible that the back muscles and appeared perenapryaglis microtrauma. Swing press at home. Elastic belly - the dream of any woman, and make it a reality is not so difficult, it is important to correctly implement the recommendations and regularly carry out exercises.



Being engaged in pressure, follow the following pattern: doing the exercises - inhale, return to the starting position - exhale. Build its program this way: exercises for the lower press, then for oblique muscles, and in the finals for the muscles of the upper press.

Let's start with the simplest exercises: Starting position: lying on his back, legs bent at the knees, hands behind head, raising his body up, inhale and exhale, lower your body. It is important that the elbows have been divorced in hand, and not parallel to each other. Do not strain your neck muscles.



You can take the exercises at the press of a system "six" Vader



A below monstyle.ru provide simple abdominal exercises for people who do not feel that the difficulties in the exercise. If you suffer from obesity, then you understand how difficult it sometimes perform certain exercises.



Selected exercises to complete



Starting position: lying on his back, legs bent at the knees, hands pull along the body.

Breathe in and lift the bent leg, Hold on exhalation lower legs on the floor.

Repeat 8-10 times, on three approaches.

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Starting position: lying on his back, hands behind head, legs bent at the knees.

Inhaling, lift your legs, without straightening their knees at a right angle, then lower them on the floor on the left.



Exhale, raise the right angle and put on the floor. Repeat for the other side of the body.

Repeat 8-10 times, on three approaches.



Exercise for the muscles of the upper press.



Starting position: lying on his back, his hands lying on the floor, legs bent at the knees. Inspiration - raise the body with hands and tyanites up, exhale - return to the original

position.

Repeat 8-10 times, on three approaches.



Exercise "massage of the abdomen.



This exercise can be performed at any time: Compress-unclench to force the abdominal muscles. Start with 20 reps again, then gradually increase the amount. Effective exercises are the slopes, throw the cards on the floor and collect one.

Another would like to talk about the program Oksisayz - a unique program, reminiscent Bodifleks about her Monstyle published video Oksisayz Marina Korpan, where the instructor talks about the system. Marina advises engage oksisayzom those who have problems "with fat" on the belly and who wants to remove his stomach after giving birth. Moreover, Marina recorded a CD with the program Oksisayz, where she recounts, and shows exercises. Hopefully, soon the disc will be released in circulation and now, everyone will be able to get video tutorials of Oksisayz!