Female news: requirements for elaboration

How to build girls press

Women because of the nature of the organism often can not be achieved with the help of fitness a certain level of development of the muscles of the body by means of conventional methods. Therefore, they have to resort to some specific training methods. It is known that the female press - one of the difficult areas that are difficult to most difficult to change during the course. On this basis, in their training, the girls must use only those exercises that are most effectively working on this muscle group. In addition, they are required to comply with the special mode of life, which include proper nutrition and proper rest, and so on. D.

Training

The best exercises for the press to women contribute to the speedy results obtained. These include the rise of the legs on the crossbar in a vise or with emphasis on the elbows, forward and backward twisting, body rise in the Roman chair, the body turns and so on. In order to effectively work through women's press, it is necessary to gradually increase the load on the classes according to the level of individual development. For example, those of the fair sex, who first came to the gym to be content with just one exercise, the easiest. It may be lying on the floor curling or leg raises on a Roman chair, and so on. N.

training mode

In order to create a general women's press, that is to strengthen and increase to normal muscle tissue of this area of ​​the body, you have to train in accordance with the specific requirements of power classes. First, the load can be effective in this case, only when it is limited in time - about 30-45 seconds. for the approach. Secondly, the number of repetitions must be set equal to 8 to 12-15. Thirdly, it is necessary to use the principle of gradually increasing intensity. In other words, the abdominal exercises for women should be carried out with additional weights. For example, you can work out the abdominal muscles with a small drive away from the bar, pressed against the back of the head in a twisting.

Training Frequency

Women's press, as well as any other part of the muscle, must be loaded in accordance with the general rules of power load and the purpose of training. In this case - once or twice a week. At the beginning of classes you can work out those muscles up to three times during this period. However, as the results it is necessary to move to a rare training, unless, of course, the main goal is to pump the press. If other tasks elaboration frequency can either be even smaller, or larger than this. For example, if endurance training, this area of ​​the body can be loaded up to once a day for an entire week! To maintain these muscles in an active state, that is, without the purpose of increasing the performance can work through it only once in 7-10 days, but it should be remembered that during the transition to a more frequent schedule will need to undergo a period of adaptation, that is a gradual increase in load .