Everyone knows that the press is upper and lower. A flat tummy attracts attention and causes admiration in others. This result can be achieved by the beginning of the beach season with the help of exercises for the upper press for girls.
The press consists of several parts, and for the improvement of each part a certain set of exercises is required. The upper press is not an individual muscle or muscle group, but simply the upper part of the rectus abdominis muscle.
In this article we will tell you how to tighten muscles in a short time with exercises for the upper part of the press and will present to your attention the best exercises for the upper press.
Exercises for the upper part of the press strengthen the muscles of the body, improve posture and favorably affect the overall health, but the main exercises for the upper press make the abdomen flat, and the waist is thin.
It should be understood that a thin waist and a flat stomach can be obtained only by approaching the solution of the p
How to properly press the
press It is recommended to perform exercises for the upper part of the press in the morning before eating. At this time, muscles are strengthened most effectively. The body burns calories from the evening and uses the energy of fats.
Before starting workout, perform a small workout, warm up the muscles of your body. You can jump on the rope, make slopes, stretching. Warm-up burns excess fat and helps prepare muscles for physical activity.
Exercises for the muscles of the upper press should be performed on the floor. Use a special gymnastic rug for training. Do not do anything on the couch or on the bed.
Do the exercises for the press, do not strain your back. Work with abdominal muscles.
After completing the exercises for the top press for girls, a light breakfast is necessary. Use for breakfast proteins( eggs, cottage cheese, chicken) or carbohydrates( porridges).Give up sweet and baking.
For flat stomach exercises for the muscles of the upper press should be performed at a fast pace.
Only regular exercises will help you get the desired flat stomach. Bear in mind that daily activities lead to a relief stomach, but add centimeters in volume. To purchase a thin waist, it is enough to perform exercises for the upper press three times a week, spending 15-20 minutes for training the press.
Remember that the main thing is not the quantity, but the quality of the exercises for the press.
Next, we give some of the most effective exercises for the top press for girls. Choose for yourself a few exercises and begin to train. Be sure to follow our tips for doing exercises.
Exercises for the upper press for girls
Bicycle. The starting position - lying on the back, hands behind the head, legs stretched. Maximize the tension of the abdominal muscles, feel them. Raise the shoulder blades and head over the floor. On exhalation, the right leg, bent at the knee, pull to the chest, turning the body, with the left elbow touch the right knee. Accept the starting position. Repeat the exercise on your left foot. Watch for the waist to be pressed to the floor, and your hands do not push your head. Repeat the exercise until you feel that the muscles of the upper press are sufficiently developed. There should be a slight burning sensation. According to fitness experts, this exercise for the muscles of the upper press is one of the most effective. Exercise develops not only the upper press, but also other abdominal muscles.
Lifting the legs. The starting position is lying on the back, arms are stretched along the body, legs are raised upwards perpendicular to the floor. On exhalation, lift the body of the body, tearing off the shoulder blades from the floor, hands pull to the toes of the feet. Hold in the upper position for a few seconds. Slowly return to the starting position. Exercise perfectly coaches the upper press and other muscles of the body, as well as the vestibular apparatus.
Captain's chair. To perform the exercise will require a stable chair. Starting position - sit on the edge of the chair, put your feet on the floor. On exhalation, bend the legs in the lap and pull to the chest. Hold in this position for a few seconds, on exhalation return to the starting position. When performing exercises for the muscles of the upper press keep your back straight, do not bend. Repeat lifting of the legs 15 times.
Twisting. The exercise requires a chair or bench. The starting position is lying on the back, the hands are linked behind the head, the legs are bent at the right angle in the knees, the heels are on the chair. On an exhalation slowly lift a trunk, tearing off blades from a floor. Try to reach the opposite knee with your elbow. Hold at the top for a few seconds, then just as slowly drop to the floor. Exercises on twisting are considered the most effective for strengthening the abdominal muscles. Execute the exercise 10 times.
Deflections. The starting position is lying on the stomach, the straight legs are stretched out, the toes have to rest on the floor. Pull your arms out behind your back to the castle. Inhale, lift the body of the body up. Make sure that your feet are firmly pressed to the floor. Hold in this position and perform 10 slow breaths and exhalations. Go down to the floor. Complete 2 sets of 10 repetitions.
Stand on elbows. The initial position - lying on your stomach, lean on the arms bent at the elbows, located parallel to the body line. The toes rest against the floor, legs are straight. On exhalation, lift the body of the body up, leaning on the elbows and toes. The trunk should be located on one line. Hold in the upper position for a few seconds. Take care that the back remains flat. Perform 20 repetitions in 2 sets. Exercise for the upper press simultaneously helps to work the hands, back and shoulders.
Frog. The starting position is lying on the back, hands behind the head. The legs are bent at the knees, the feet rest against each other. On exhalation, lift the body of the body up, on the inspiration, drop to the floor. Try to keep your head straight, do not strain your neck. Do 2 approaches 15 times each.