Original position. Lie back on the board with a slope of 30 degrees, fix feet under the crossbar. If the bar on the board is not, fit tight belt that does not stretch. Interlock your hands behind your head. Lift the torso up. Initially, enough to make the exercise 50 times. As natrenirovannosti muscle exercises are performed at least 200 times with the two approaches. Incline board increase to 45-50 degrees.
Relief of upper and lower press
Starting position - lying on its side. Put one hand along the body, the other - under the head. Lift the trunk, slowly return to starting position. Similarly, study your press, turned over to the other side. To get started, simply complete the exercise on each side 30-50 times. As training exercises increase the amount up to 200 times on each side, make them in two ways.
The relief of the lower part of the press
Starting position - lying on a slant board with an inclination angle of 30 degrees. Instead, lift the trunk legs, slowly lower, taking the starting position. Repeat the exercise 50 times. In the future, increase the load to 200 lifts in two parts.
Exercise №2. Starting position - hanging on the crossbar. Raise your legs parallel to the floor 50 times. The body should be in the same position. Initially, this exercise is difficult. So it is permissible to bend your knees. As natrenirovannosti muscles, you can easily do the lifting 200 times in the two approaches.
Relief top of the press
Starting position - lying on the floor. Raise both upper body and legs. To complicate can slightly rotate the torso to the left and right.
After the first lesson you will feel pain in the press, hips and back muscles. It's OK. With loads of muscle injured. The recovery period lasts at least 72 hours. After that, you can begin to re-occupations. Systematic training - it is a guarantee that the press will be a relief.