Having a beautiful and toned belly press is the dream of every person, and it does not matter whether it is a man or a woman. The desire to look fit and beautiful is in every person. So how to put your body in order in the shortest possible time? This is not difficult, the main thing is to systematically perform exercises for the press, do cardio workouts that will help burn extra calories and keep the whole body in good shape, as well as follow a small diet.
The most important thing for the abdominal press is, of course, the exercises that must be performed at least 4 times a week. In order to achieve results faster, you need to do every day for about 40-50 minutes. The time for choosing workouts is up to you.
The simplest and most effective exercise for the middle and upper sections of the press is twisting. The supine position, legs slightly wider than the pelvic bones, bent, arms behind the head. Start the smooth rise of the body, maximally lifting the blades from the floor. It is necessary to perform the exercise at least 30 times, if you, it turns out, do more, excellent. Further we complicate this exercise. When lifting the body, alternately pull both legs to the chest, so you use the muscles of the lower press. Perform also at least 30 times. It is advisable to do at least 2 approaches.
The next exercise is called “scissors”. The position is lying on the floor, the lower back is firmly pressed to the floor, avoid bending, so as not to put a load on the spine. Hands behind your head in the lock, legs raise 90 degrees, while the legs should not be bent. Raise the upper part of the body and lower your legs alternately to parallel with the floor, but not touching it. The exercise is quite complicated, it must be performed at least 20 times for 2-3 approaches at least.
The press does not end there. The next exercise is for the oblique abs. In this case, the lower abdominal press will also be involved. Lie down on your back, legs slightly wider than the pelvic bones, bent at the knees, hands behind the head. Start tearing your shoulder blades off the floor, pull your leg to your chest, and try to reach your bent leg with your opposite elbow. Exercise should be performed at least 30 times for 2-3 approaches, depending on your well-being.
Stomach press for men is just as important as for women. These exercises are suitable for absolutely everyone, the main thing when doing them is to follow the technique, and then you can boast of an inflated and sculpted torso. Cardio training is also useful for the press, which will help burn unnecessary fat in the waist and abdomen. The most effective cardio training is jogging, if you don’t have the opportunity to run, visit the pool, ride a bike or roller skate, jump rope. All these exercises will help keep your body in good shape and remove extra pounds.
Before classes, you need to do a little workout to warm up the ligaments and not get damaged. A warm-up may include side inclinations, side steps and other light exercises that do not require stress.
In addition to exercises on the abdominal press, it is necessary to observe at least a not very strict diet. For starters, you can’t eat 2 hours before and after training. Maximum you can drink a glass of 1% kefir. Also, flour products, sweets, too fatty foods, products that contain carbohydrates should be completely eliminated from the diet, it is necessary to minimize and eat them preferably in the morning. Without restrictions, you can eat green vegetables (cucumbers, herbs, zucchini, cabbage, broccoli and other vegetables). It is better to abstain from alcohol and consume it in moderate doses, for example, 1-2 glasses of red or white wine will not do you any harm, on the contrary, they will help with the prevention of heart disease and cancer.