Everyone wants to have a flat stomach. Even at school, we were told that for this you need to download the press. Many believe that the path to a dream lies through tedious exercises, when, putting your hands under the back of your head, you need to raise and lower your torso dozens of times. But the result of such exercises will appear very soon.

To become slimmer, we do not need to pump up muscles, which are also different in the press, but burn excess fat. Each muscle group has its own exercises. They can be performed at home, the main thing is to know the theory.

Main Rules
Downloading the press
Everyone wants to have a flat stomach. Even at school, we were told that for this you need to download the press. Many believe that the path to a dream lies through tedious exercises, when, putting your hands under the back of your head, you need to raise and lower your torso dozens of times. But the result of such exercises will appear very soon.

To become slimmer, we do not need to pump up muscles, which are also different in the press, but burn excess fat. Each muscle group has its own exercises. They can be performed at home, the main thing is to know the theory.

Main Rules

kak-nakachat-press

1. Watch your breath. When you load the muscles, gently inhale. Relax – exhale.

2. It is not recommended to download the press on the bed. The surface must be even. Better to do it on the floor. You can use a special mat.

3. It is best to practice in the morning, before meals. If you like to exercise in the evenings, at least two and a half hours should pass after eating.

4. Do not load yourself heavily in the first lesson, you can hurt your back. On the other hand, after exercise, the abdominal muscles should hurt. If you do not feel anything, then the load is too small, or you are doing the exercises incorrectly.

5. Try not to take long breaks in the lesson, because you will have to increase the pace and restore the form gradually.

Girls are not recommended to perform a large number of exercises at a time, preferably no more than 15 times. Overloading can cause severe pain and spasms. The press should be downloaded every other day.

Do not exercise during your period. Physical activity in the abdomen will only bring harm and pain.

Exercises for the abs
Easy-to-perform exercise “bike” can be performed by almost anyone. To do this, lie on your back and move your legs, imitating cycling.

The next exercise is also performed lying on a flat surface. Legs bent at the knees, lift the torso without straightening the knees. Repeat 10 times.

Take a lying position, bend your knees. On inhalation, the legs are raised and lowered to the right side, exhale. Then the exercise is repeated, lowering the legs to the left side.

The legs are raised at an angle of 90 degrees and tilted to the left. The trunk is lifted and tilted to the right. Then the exercise is performed on the other side.

Lie on your back, bend your legs. Inhale and stretch your arms forward so as to reach your knees. Exhale and take the starting position.