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4 best exercises for the relief press
Embossed press - a pipe dream for many. This part of the body is especially difficult to exercise. Endless twisting, unfortunately, does not bring the result: without well-prepared diet virtually any excess energy will only transfer. The exception is here these four methods to achieve the promised relief: each of the exercises presented below was checked by experts from the laboratory of biomechanics University of San Diego.
Raising the legs in
vise This exercise circulates the most rebellious, the lower part of the press. You probably noticed that even regular exercise make out a pair of upper blocks - all well to form a beautiful and harmoniously developed stomach will have to try more. Starting position - hanging on the bar, put his hands slightly wider than shoulder level. Lift straight legs to a complete parallel with the floor, not in a hurry. At endpoint, make second pause, exhale and lower legs, still concentrated, resisting inertia.
Twisting on the floor with your legs
Raised and knees bent legs stimulate the static tension of all the abdominals. Add a twist - and is the perfect exercise. So, lie down on the floor, lift your legs bent at the knees so that they were parallel to the floor. Raise the torso as you exhale, trying to bring the head to the knees. Keep the lower back to remain pressed to the floor at all stages.
Roller press
Exercise clip can be purchased at any sporting goods store for very little money - they believe will pay off handsomely. Get on your knees, in front of the roller. Slowly lower yourself down, trying to avoid unnecessary strain on the lower back. Now just go back to the starting position. Watch for breathing and do not rush.
Bike
Oddly enough, but that is familiar to many from his childhood exercise was the most efficient way to pump the press. "Bicycle" simultaneously loads both direct and oblique abdominal muscles. Starting position: lying down, legs raised to a height of 25-35 cm from the floor and bent at the knees. Hands behind your head. Fused movement tighten one leg to the body, and drag it to the opposite hand.
Raising the legs in
vise This exercise circulates the most rebellious, the lower part of the press. You probably noticed that even regular exercise make out a pair of upper blocks - all well to form a beautiful and harmoniously developed stomach will have to try more. Starting position - hanging on the bar, put his hands slightly wider than shoulder level. Lift straight legs to a complete parallel with the floor, not in a hurry. At endpoint, make second pause, exhale and lower legs, still concentrated, resisting inertia.
Twisting on the floor with your legs
Raised and knees bent legs stimulate the static tension of all the abdominals. Add a twist - and is the perfect exercise. So, lie down on the floor, lift your legs bent at the knees so that they were parallel to the floor. Raise the torso as you exhale, trying to bring the head to the knees. Keep the lower back to remain pressed to the floor at all stages.
Roller press
Exercise clip can be purchased at any sporting goods store for very little money - they believe will pay off handsomely. Get on your knees, in front of the roller. Slowly lower yourself down, trying to avoid unnecessary strain on the lower back. Now just go back to the starting position. Watch for breathing and do not rush.
Bike
Oddly enough, but that is familiar to many from his childhood exercise was the most efficient way to pump the press. "Bicycle" simultaneously loads both direct and oblique abdominal muscles. Starting position: lying down, legs raised to a height of 25-35 cm from the floor and bent at the knees. Hands behind your head. Fused movement tighten one leg to the body, and drag it to the opposite hand.
