8 Steps to a perfect press!
Win your free GIFT Now!!
Step 1 :
We sit on the edge of the couch , hands rests on the sofa and straighten your legs in front of him (not touching the floor ) and begin to bend his legs to his back and straighten and so 20 reps !
Step 2 :
Lie on the floor ( on the back ), head up against the couch, his hands holding on to the edge of the couch and begin to lift your legs at 90 degrees to the floor ... repeat this exercise 20 times .
Step 3 :
Without changing the position , lift your feet off the floor and carry the well-known exercise bike ( feet on weight and as if pedaling ) ... also 20 raz.Sdelali ? And you can rest, but not for long 10-20 seconds.
Step 4 :
Lying in the same position continue . Legs bent at the knees, and try to get as knees to the chest .. performing swaying motion to the chest and back on the floor . 20 moves !
Step 5 :
Change the position. Feet on the sofa , themselves lying on the floor on spine.Ruki together and pull out his hands to his knees and back. 20 times ..
Step 6 :
Change the position. Return to the position of Step 2 , hold hands ... get up on the sofa , " candle " and legs perform flexion movement up and down as if his feet and catch the ball throws . 20. Rest 10-20 seconds.
Step 7 :
We lie to ( Step 5) on the back foot on the couch , hands behind head and alternately to the right and the left do twisting motion that would have left (right ) hand was as close as possible to the right (left) leg. 20.
Step 8 :
Then hands together in front of him , without changing the position of doing the same thing only now the plant is in the right hands it over the left leg .... 20 times .
Win your free GIFT Now!! By Invite your friends
That's all it takes to get the press of your dreams!
Step 1 :
We sit on the edge of the couch , hands rests on the sofa and straighten your legs in front of him (not touching the floor ) and begin to bend his legs to his back and straighten and so 20 reps !
Step 2 :
Lie on the floor ( on the back ), head up against the couch, his hands holding on to the edge of the couch and begin to lift your legs at 90 degrees to the floor ... repeat this exercise 20 times .
Step 3 :
Without changing the position , lift your feet off the floor and carry the well-known exercise bike ( feet on weight and as if pedaling ) ... also 20 raz.Sdelali ? And you can rest, but not for long 10-20 seconds.
Step 4 :
Lying in the same position continue . Legs bent at the knees, and try to get as knees to the chest .. performing swaying motion to the chest and back on the floor . 20 moves !
Step 5 :
Change the position. Feet on the sofa , themselves lying on the floor on spine.Ruki together and pull out his hands to his knees and back. 20 times ..
Step 6 :
Change the position. Return to the position of Step 2 , hold hands ... get up on the sofa , " candle " and legs perform flexion movement up and down as if his feet and catch the ball throws . 20. Rest 10-20 seconds.
Step 7 :
We lie to ( Step 5) on the back foot on the couch , hands behind head and alternately to the right and the left do twisting motion that would have left (right ) hand was as close as possible to the right (left) leg. 20.
Step 8 :
Then hands together in front of him , without changing the position of doing the same thing only now the plant is in the right hands it over the left leg .... 20 times .
Win your free GIFT Now!! By Invite your friends
That's all it takes to get the press of your dreams!
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