IRON PRESS

Beautiful flat stomach - the dream of anyone who watches her figure . So how to build a press so that on the beach girls stare at you ? What is the secret of the iron press?

One of the biggest misconceptions in the field of fitness , transmitted in various publications is press washboard press or iron , which can be achieved without making any public effort.

To make the perfect abs, you need to get rid of body fat, so yes, to open eyes of your abdominal muscles . Although it sounds very simple , it is certainly not the case.

How to build IDEAL PRESS

Ideal press can only be achieved with a good balance between diet and exercise . This means that you should not kill yourself hundreds of exercise a day to exhaustion or sit on a diet and starve yourself. Moderation is the key to the iron press.

DIET

You need to focus on healthy , natural foods such as bananas , eggs ( with yolk ) , almonds, beans, chicken, fruit , and fish.

These are the kinds of foods that should occupy a large part of your diet .

In fact, you need a lot of protein in the diet , since it is abdominal muscle , and believe it or not, protein is the building blocks of muscles.

BLEEDING THE PRESS

Another truth pumping press is that hundreds of housing upgrades that you make on the floor - a waste of time . Moreover, it can wreak havoc on your back and neck.

Since the press is a big muscle swing it need not one but several exercise . Some exercises are needed to pump the top of the press, and some for the bottom of the press.

PROGRAM

Lifting torso : 20 repetitions .
Rest for 15 seconds.
Lifting leg raises : 20 repetitions .
Rest for 15 seconds.
Roman chair : 20 repetitions .
Rest 2-3 minutes and do everything the first paragraph . And so you have to get out 3 sets , ie These three exercises are considered as one approach.

* Number of repetitions can be increased

Press need to pump 3 times a week , as the press is the fastest muscle recovery . Do not forget about the diet , and the result will not be long in coming . In 2 weeks you will see positive changes in my body. Good luck in all your endeavors !

With this program you pumped entire press : lifting body - for all press or for the center , lifts leg raises - Vent lower press , Roman chair - for pumping the upper press.