Challenge yourself: press dreams in 30 days

Regular exercise, proper nutrition, sleep, relaxation and good music — all this will help you get the desired dice (any number)abs pump is very simple, I guarantee you, will not pass also month as you want to wear short tops and show off the stone torso. The body is a tool, like a sculptor working. Everyone is able to create every day a better version of yourself. Tune in to at least 5-15 minutes of daily training, and may they become fixed, rigid rule in your daily routine. Top 7 tips for a perfect press:

• Don't be afraid of exercise with a dumbbell, 2-3 pounds increase the load, but will not make you pitching
• Drink at least 1.5 liters of water a day
• Do not exercise on a full stomach
• Eat often in small portions
• Don't overuse flour, milk and products that contribute to bloating (broccoli, cabbage, cherries, grapes)
• Do not train the abdominal muscles every day, they too, like you, love to relax a bit
• Do not make big breaks during AB workout (30 seconds max)

Good luck and start my favorite exercise. I hope you enjoy them, too. The bottom is placed a calendar that you can print out and explanation of the implementation of each activity from the list. If the load seems insufficient, do another approach.

Equipment: yoga Mat, 2 dumbbells of 2 kg and a medicine ball



 

• Retraction of the abdomen (works the rectus abdominis), 1 minute

The exercise built on the basis of Uddiyana Bandha, it is recommended to do in the morning, on an empty stomach or after drinking a glass of clean water. Massaging through the breathing internal organs, stimulates digestion and purification.
Lean forward, slight bend in the knees, uprites hands on his knees, exhale all the air from his lungs and inhale pull your stomach, hold this position for 5 seconds, then "rinse" belly, vigorously pulling in the abdominal and
exhaling

• Sit-UPS (rectus muscle)

This classic exercise can be improved in several ways:
-add 2-3 pound dumbbells and raise the body, holding dumbbells in hands in front of chest
-rock press with their legs, not bent legs
-fold legs in half Lotus and make sit-UPS

• Lifts knee to elbow (obliques)

Put your elbows behind your head and make Scrivania, alternately bringing one knee to the elbow.

• "Russian" twisting (obliques)

Sit on a yoga Mat, extend your legs forward, slightly podohnite knee socks and cut off from the earth. Take both hands 2-3 pound dumbbell and do of the body rotation with a dumbbell from side to side while holding the canopy socks

• V-shaped lifts (straight and lower muscle)

Lie on a Mat face up, pull out and tighten your legs and arms. At the same time raise the limb, thus forming the letter V.
 

• Inclinations in the parties with a dumbbell (front obliques)

Take in one hand a dumbbell. Slightly leaning back, perform tilts from side to side. The barbell slides along the thigh, the palm looks inside. If by nature you have a wide waist, then the exercises I do without weights
 

• Partial sit-UPS

Are based on the principle of conventional lifts, body only rises to 45 degrees. This exercise can be performed with additional weights, and without it depending on the level of training. When lifting exhale, pulling the stomach. Linger in a shortened position for two seconds. If you need to work with heavier weight, can hold it on your chest.

• Climbs straight legs (the rectus abdominis)

Lay your head against the wall, arms fold behind his head. Pull socks. Lift the straight leg 90 degrees. Linger in a shortened position for two seconds. During the exhale lift, inhale when lowering. Perform eight repetitions.

• Exercise the "accordion"

Sit on the Mat, cross your legs and lift them off the floor. In the hands in front of chest hold a 2-3 pound dumbbell. At the same time, twisting, connect the knees bent and chest.

• Tackles with the ball

Adopt a support position on the floor to straight arms, like pushups. Shin lay on a large medicine ball. The body was completely straighten. Isolated press force drove the ball to his closer. Making a static pause, roll the ball back as far as possible.

• Rise straight leg

Take lying down. Lay your head on bent arm. Other hand abut at the floor in front of you to stabilize to original position. Legs straighten. Raise your straight leg up as high as possible. In the top of the lift make a clear static pause. Complete all repetitions with one leg, then switch legs

• Lifts both legs straight

All the same, as in the previous paragraph, only raise both legs together.

• Strap

Socks rest your feet and elbows into the floor, join hands. The body is parallel to the floor, knees straight, arms and shoulders strong, the gluteus muscles are tense. Hold this position for 30 seconds. Exercise strengthens all the abdominal muscles, makes arms and shoulders strong, improves balance and concentration. Great workout! Don't forget that if your future press hides a small layer of fat, then before you swing, you should do at least 15 minutes of cardio (running, jumping jumping jacks)

Source: wholesomeway.blogspot.de/2013/06/30.html