How to build a BEAUTIFUL PRESS Bashny.Net

STEP 1.
We sit on the edge of the sofa, arm rests on the sofa and straighten the legs in front of you (not touching the floor) and begin to bend to his feet and straighten the back, and so 20 reps.

STEP 2.
Lie on the floor (at the back), head up against the couch, his hands holding the edge of the sofa and begin to lift your legs to 90 degrees to the floor ... repeat this exercise 20 times.

STEP 3.
Without changing position, lift your legs off the floor and perform all known exercise bike (feet on weight and seemed to pedal) ... also 20 times. Do? It is possible and rest, but not for long: minute.

STEP 4.
Lying in the same situation continues. Legs bent at the knees, and try to reach as breast knees performing swaying motion to the chest and back on the floor, 20 movements!

STEP 5.
Change position. Feet on the sofa, themselves lying on the floor on your back. Hands together and pulls her hands up to the knees and back. 20 times.

STEP 6.
We lay down in position (step 5) on the back foot on the couch, hands behind his head and turns to the left to the right and do the twisting motion to the left (right) hand was as close to the right (left) leg. 20 times.

STEP 7.
After that, his hands together in front of him, without changing the position of doing the same thing only now we start it by the right hand, then his left leg 20 times.

STEP 8.
That's all it takes to get the press of his dreams.

EPILOGUE.
Initially, 20 times on each exercise is not for everyone will optimally, that is too much, you need to start small. On the first day do 5-8 in the second - 10, in the third - 15, and then schedules the basis of their state of health, as beginners, will likely hurt the press, rest day. Then again ahead of your individual schedule! Be sure to alternate the exercise and rest, that was a balance.