Exercise "bike". How to do it? recommendations

Rock press as employed grateful. Judge for yourself - a slender figure, and it can be enjoyed the most, and give other people to do it. Also swing pres just good for your health, if it is done in moderation. Generally, in all should comply with the measure. As for the swing press - all the more so.

In this article we will discuss in more detail how to properly swing a press using the "Bicycle" exercises that you must do in order to maximize its effectiveness. You should also pay attention to the use of the swing press (rectus abdominis and obliques) by itself, without taking into account such an effective exercise as "Bicycle".

The use of the swing press for figures

rock press - it is a very useful exercise for the figure. Slender shape and tight stomach want to have as the representatives of the male and female. Naturally, women body cubes will not look as good as men, so it is important to observe moderation. If this is not done, it is possible two options. In the first case, the maximum efficiency will be reduced. If the rock press too, it is possible or pumped body (especially if it used any drugs), or muscle injury, are responsible for torso forward and sideways.

However, not only for the slopes it is pres, obviously. Another important function is to protect against negative external influences. So, the dog will simply die if hit her in the stomach, because it does not have this muscle. If a person with a strong punch press, nothing will happen to him. When this figure is excellent.

for singers swing Benefits press

Press swing singers well as strong abdominal muscles is very largely involve the diaphragm - a special muscle, which is designed to control the breath. When the press is swinging, the diaphragm also trains, which provides a smoother exhale. And it is very necessary for the singers, as the main reason why most people can not sing, just is too strong breath.

And all this is happening just because of a weak diaphragm. So if you want to sing opera arias, there is also recommended to strengthen the abdominal muscles. They also help you to more economical use of air and breathe so that the health effect occurred. So in that aspect, rocking the press can be useful not only singers but also to all people who want to learn how to breathe correctly.

The benefit for the spine strong press

Right now try to draw the stomach. You have leveled immediately, but the posture was just a gorgeous, is not it? And the reason for this lies in the fact that your abs are taking part in the formation of posture.

Naturally, this process involves not only the abdominal muscles, but also located in the lumbar spine muscles on the back side of the body. But at the same time training press it is a way to improve the functioning of the muscles and as specific exercises designed to achieve this effect, no. It turns out that if you download the press, that at the same time strengthens another dorsi. This is another advantage.

Exercise "Bicycle"

If you do not have much time on it to swing the press, it is possible with their lower limbs to simulate cycling. It is also useful to do exercises for the leg muscles, so the "Bicycle" is really good exercise that can provide the most uniform and qualitative impact on our "meat". Also, many people would like to lose weight in the abdomen and remove the fat from the side part. It is not necessary to carry out exercises for slimming the abdomen and flanks. It turns a complex effect on various muscles of the body with this simple action.

The time savings provided in this exercise?

Sometimes a person has to waste time in finding normal exercises for the leg muscles and some other muscle described above. In addition, you need to find them, because apart from anything you want to do them. And not everyone has the opportunity, when you want to sit at work or engage with young children. Still, even the short duration training sometimes takes 15 minutes. But of seconds consist hours.

A one minute - this is quite a long stretch of time. During this period, such as the universe expands for a few thousand kilometers. Do not underestimate the small time intervals. Therefore, it is desirable to perform complex exercises for slimming the abdomen and flanks, the construction of the beautiful press, development of muscles in the legs. And saves time to perform all of these tasks is provided just this exercise.

How do the exercise "bike"

It is easy to perform. Just observe the sequence of actions, and you will be happy. So exercise "Bicycle" for the press and the leg (manual).

you from the very beginning should lie on your back and bend your knees.
After that you need to throw your hands behind your head. In this case, you need to ensure that your fingers do not touch the head.
move the left knee to right elbow. Do the same with the right knee. It turns out that the movement needed to perform mirror - right to left.
Straight leg does not touch the floor, even hanging in the air. Thus, the stomach muscles are also activated.

Exercise "Bicycle" need to perform three sets of 15 times. Then this figure can be increased. Moreover, if you from the beginning heavily so much to do, it is possible to reduce this figure. In no case do not overreach. Benefits will not be affected but your body may well.

Yes, and not necessary to perform it every day. Exercise "Bicycle" can be done 2-3 times a week. Moreover, more and more it is not necessary, since the formation of muscle mass need their rest. The same applies to all other organs in our body.

So, the brain also stores information not in the moment, when we are trying to do, but much later. Everything should be in a natural way. If you perform this exercise every day, you can either find it boring, the sense will not be any. But take the time valuable.