Before moving on to employment, it is necessary to learn some of the rules and principles. Firstly, the training press requires a gradual increase in load every 4-5 days during this initial increase should be small - a half times. No need to immediately go on record, practice 2-3 months, and the result will not take long. Secondly, do not forget that you swing the press, and it was he, not the neck, to work during the rise of the body. And finally, before you start the course, select an optimal location, prepare sports equipment in the form of dumbbells, fitball, balls, etc., and also be sure to make 7-10 minute warm-up. It may be a little jogging, bending the body, squats and swings hands.
Now you can start to exercise.
Lie on your back, arms somknite and let down his head, elbows dissolve in hand and legs slightly bend at the knees. From the position of "lying" lift the upper torso. Exercise requires three sets of 10 reps (at the beginning it is possible to reduce the number).
Initially, the "supine" bend your elbows and spread to the sides. Right elbow try to reach out to his left knee, and then do the same thing but in reverse. Repeat this movement 10 times in three sets.
Starting position - the same thing, only to pull his hands along the body, and the legs straighten. Five - seven times in a row to lift your feet up, reaching angle of 90 degrees. Repeat this exercise (it is the most effective for the muscles of the lower press) three times.
Starting position - lying on his back, legs bent at the knees, arms extended in front of him. Slowly lift in an upright position, pulling his hands forward. When your chest touches the knees, and slowly return to starting position. Exercise should be repeated 10 times without a break.
Lying on your back (arms extended along the body), lift the leg to an acceptable height for you and turn them cross your. Doing this movement 10 times, lower legs and take rest for 1-2 minutes, then repeat.