How to download press


The big tummy is nice to look at, only if it is in a pink-cheeked baby or a pregnant woman. In all other cases, this "decoration" is unlikely to add attractiveness to its owner. It is time to think: how to swing the press to remove the stomach?

Shaking the press - remove stress

With the arrival of the warm season, many of us after exhausting holidays and long feasts extremely displeased with our own figure. Leaving everything as it is or trying to bring myself into shape is a purely individual matter. However, scientists have proven that people without complexes in relation to their appearance are less prone to stress, moral fatigue and live much longer.

For those who have set themselves the goal of having an ideal figure, it is important not only to secure the abdominal muscles, but also to lose those extra pounds before training. How many times will you press the press to remove the stomach, and even the accuracy of the exercises does not make sense if the thickness of the fat layer exceeds 2 cm.

How to download press

Ways to lose weight can be different:

  • balanced diet;
  • aerobic exercise;
  • jogging in the morning or evening;
  • swimming

Thus, you are preparing a platform for drawing a relief press, otherwise it simply will not be visible under a layer of fat. Calculate the necessary body index is quite simple. For this you need body weight in kilograms divided by height in meters. The sides and unsightly folds from the abdomen go away if the result is within the following limits:

  • for men - up to 27;
  • for women - 18-25.

Everything else is surplus, and they need to be removed with the help of an integrated approach to the sport.

Calculate in order - to become charging

How much you need to swing the press to remove the stomach, depends largely on the results that you want to achieve. So, to build muscle and athletic body shape, you need to perform 15 approaches to each exercise. For normal recovery or maintenance of muscle tone will be quite enough, and 10 approaches.

In addition, the important point is not only the number of repetitions, but also the speed and intensity of the exercise. In order for the press to actually swing, and the unsightly folds of fat melt before our eyes, all movements must be quick and create tension in the muscles. Do you do the exercises correctly, should prompt the body: if the muscles ache and ache, then you are on the right path to a beautiful figure.

We offer you a set of exercises for the press on the first week of training.

Feet at an angle of 90 degrees

This exercise works with the upper abdominal muscles and helps the body warm up before training. Run it is quite simple, so proceed.

How to do the exercise:

  1. Lay face up and bend the legs at a 90 degree angle.
  2. Stretch your arms so that your palms touch the surface of the thigh.
  3. We collect a full chest of air, and on the exhale we begin with the pressure to resist the legs. Caution: make sure that your legs remain motionless.
  4. Hold this position for a few seconds and release the pressure.
  5. Make at once 3 sets of 10 repetitions each.

Create resistance

The essence of this exercise is to make the lower abdominal muscles work. The gymnastic principle was borrowed from the now popular sport "Pilates", so that women will be delighted with the exercise.

How to do the exercise:

  1. Take a recumbent position, bend your legs and press your knees to your chest.
  2. Place your hands on the upper thigh of your right leg with your palms, and straighten your left.
  3. Slowly on the exhale, tear off your head and shoulders from the floor so that your gaze is fixed on your feet.
  4. At the same time, try tightening your right leg to your chest, resisting with your palms.
  5. Repeat the steps for the other leg.
  6. Make 3 sets of 10 repetitions.

Raise ourselves

As an exercise option, to remove the stomach of a man and rock a press, you can use simple push-ups as a basis, but improve them a little. In a complicated form, the muscles of not only the press, but also of the arms, as well as the triceps and the thorax will be involved in the work.

How to do the exercise:

  1. Sit on a gymnastic mat, rest your palms on the floor at hip level, and straighten your legs.
  2. Tighten the press and lift the basin from the ground, relying only on his hands. It is important that while the heels come into contact with the ground.
  3. Hold the body in that position for 1 second, then bend your knees and gently return to the starting position.


In doing this exercise, you will visually feel how each muscle in the body works, including the arms and shoulders. Do not worry, because the technique is very simple.

How to do the exercise:

  1. Get ready to do push-ups, except that the arms should be bent at the elbows.
  2. Step forward with your right foot toward the arms, and then repeat the same with the second foot.
  3. As a result, your hips should be much higher than the main body. Hold the position for 2 seconds.
  4. Then in the same way smoothly lower the hips down and do another 5 repetitions.

The correct approach to training, without a doubt, will help to remove sagging folds on the sides and a light fat on the abdomen. However, in addition to exercise, you must maintain a proper diet. If you really want to get a beautiful embossed body, you should abandon the flour, fat and all carbohydrate products.