How to build the press
Beauty Saloon / / August 12, 2017
How to build a press Q & A
Nowadays, women's fashion has become a ruthless.Short topic and jeans on the hips, the skirt with low waist - it is clear that the focus inevitably turns the stomach.Since you can hide, and stout hips, and not too slim legs but stomach this number, alas, will not pass through a variety of design tweaks.No Exit: rock press have !
How to build a press - our responses to difficult questions . How can better and more quickly pump up the press?
Unfortunately, fitness is not invented a magic method that would guarantee did your press envy.waist recipe has remained the same as half a century ago, in the era of the first tenders kulturistok: sweatshops exercise plus diet.Another thing is that in the case of pumping the press, we have learned some important secrets.Here is the first: the best exercise - is the rise of direct legs (knees) in the vise on the crossbar.Heavy exercise, to be sure!However, it is faster than others will lead you to the desired goal.Facilitate the movement will help you special ulnar loops.You hang them in the manner of a skydiver and is not afraid that the brush will not sustain body weight and unclench early.Second, in the exercise press insane number of repetitions - not a panacea.More does not mean better.The fact that the press operates on a pair of muscles - hip flexors.But the press itself, according to sports physicians, able to overcome only 12 - 20 repetitions.When you do more than 15 - 20 reps per set, there is a risk that all the remaining repetitions will be performed by force of muscles - flexors.And it is not necessary, and it is dangerous.
muscles - flexors, routes running through the depth of the female pelvis, become rigid, shorten the length and cause traumatic misalignment whole biomechanics of the hip joints.A thoughtless "bombing" a couple of years the press fitnesistku begin to pursue excruciating pain.If in - the drill press you can easily do 30 repetitions, you should look for another, more difficult, exercise or take up additional burdening.In order not to risk nothing, experts advise to keep pumping the press 8 - 15 repetitions, no more.Third, always crouch or bend the legs in the simulator Leg Press on the exhale.If you, on the contrary, inhale, then at the bottom of the squat or leg press intra-abdominal pressure and increase the risk of you will stretch the muscle wall of the abdomen.By itself, the press will be strong, but the stretched abdominal muscles will bulge forward, if you do not, no fitnesistka.And fourth: the intestines - a storehouse of reserve fluid in the body.For this stock meet the specific hormones.It may happen that just with these hormones have the disorder - too many of them.Excess liquid bursting waist and exercise here, alas, powerless.Help can only endocrinologist.If in the morning under the eyes swollen bags, be sure to go to the doctor.
| My husband and I want a child, but I was very worried about the waist loss after childbirth.Is there any way - the safe side in this respect? |
Experts advise if not just the next day after delivery to return to fitness - center.There is no dispute, exercise will benefit.Yet the most important thing - this is something with which you have greeted press pregnancy.If you have strong abdominal muscles trained, have all chances to return to your old waist.If the press has been weak, the abdominal wall may be stretched, and then the prospect of a thin waist would be a big question.
Many fitness - clubs are now promoting Core Training methodology.Will it help to tighten the stomach?
essence of the program is that you are doing exercises on unstable support.Few people know, but we are helping to keep balance just your abs.In this sense, training on an unstable support is required to make the press more.However, if your press very rastrenirovan, this load will not be enough.
I decided to engage in Pilates and yoga.Will the these activities build muscle press?
Yes.Both of these techniques are extremely useful.And Pilates and yoga are equally forced to work all muscle groups of the press.And in the most efficient natural physiological mode.It is also important that yoga and Pilates form a straight posture.This has a positive effect on the condition of the abdominal muscles.Stoop and fallen abdomen usually go through life hand in hand.Direct spin and weak press - incompatible things.
How often it is necessary to train the press?And how many repetitions should be done?
abdominal muscles recover quickly, which means that they can often swing - up to 5 times a week, or even every day.If your goal - to make a flat stomach, further burdening required.In order to "tighten" the abdominal muscles, enough body weight.But repetition is necessary to do a lot - up to 15-20-minute.But, in fact, the main thing - not much, but how.Many of the exercises at a rapid pace - if that's better.This is bullshit!Do repetitions at a moderate pace and technically accurate.
said that twist on the Swiss ball crunches effectively on the floor.It's true?
truth.The fact that an unstable ball willy-nilly have to balance, straining the whole complex of the abdominal muscles, including the external obliques.Well, one rectus working on the floor.Moreover, scientists are confident that such a selective effect on the muscle is ineffective.They say that in life it does not happen - any body position change is accompanied by the work of all the muscles of the waist, down to the lower back muscles.The ball copies natural work environment press, and therefore more rezultativen.To keep your balance, you will have to strain the abdominal muscles even in the pause between repetitions.In this case the floor?
I managed good "draw the" top "boxes", but the lower part of the press is completely inflated.What to do?
lower region rectus poorly innervated.Simply put, there are fewer nerves, and therefore this part of the press worse responds to the load.By the way, for the same reason sighting exercises for the abdomen seem more difficult.This is an inverse twisting when you bring your knees to your head, and not vice versa.Help you and lifts the body on obratnonaklonnoy bench when your feet are secured on top.Another thing is that a system for the press need to reshape and do these exercises at the beginning of the workout.
the fitness effect is a simple rule: first pumped "weak" section.However, exercise is not omnipotent.Underbelly - a place of stagnation of blood circulation in sedentary work, but because the fat is stored here most willingly.For the same reason with him here very difficult to fight.No, it is not necessary to throw the exercises, however special measures against the stagnation of blood should be taken.Every 30-45 minutes, get up from the table and start a short walk.At lunchtime sure to stroll down the street, whatever the weather.Even when sitting as often as possible statically strain the press.This will help circulation.
often see on TV advertising electrical stimulator, which helps get rid of fat deposits in the abdominal area.Does this device work?
That unit, which advertising has attracted your attention, is used by physiotherapists to "revive" dormant, weakened muscle disease.The electric pulse passed through the muscle, causing its involuntary contraction.Such an incentive is not enough to pump up the press.
But if you do not turn off the pacemaker every 24 hours?Let your abdominal muscles are reduced, even in a dream!Alas, there is not the number of passes in quality.Even the millions of electrical impulses can not "burn" fat, much less draw the "squares".The fact that fat "melts" only under the influence of exercise stress.Physical stress triggers the secretion of specific hormones, which "burned through" fat.Hormonal same mechanism underlies muscle growth.Weak muscles contraction similar action on hormones has not.By the way, in some American states recently passed an injunction on advertising of so-called domestic pacemakers.In order not to mislead consumers!