Perfect to press any age: why and how?

Some dream of a perfect -cut pack abs , one finds that all of this - and the fate of the unfortunate fad , exhausting themselves in sports centerfold . The truth is the same as always in the middle.
Thus , to prove himself to the " cubic state " is not required: for this you need not only to eat and drink , but also constantly engaged, and this time there is not for everyone. But that support the abdominal muscles in good shape - and especially pay attention to the inner muscle that supports our skeleton - should anyone who wants to stay healthy and live to old age without pain . After the fortress waist, back and abdomen, oddly enough, is critical of many of the internal organs , joints and even the spine.


With regard to the working methods of the lumbar area, they vary by age: 60 will not (and should not ) produce those pirouettes that are capable of 20-year and 30 need not feel sorry for myself and taught to complete. So when and how to strengthen your abdominal muscles and lower back and, more importantly , why?
From 20 to 30 : that all men " come across "
Why. Show off at the beach with a flat stomach and thin waist want at any age. The sooner you start to deal with this area - the better , but to far , of course, is not necessary. The most appropriate time for the first experiments occurs after about 20 when hormonal girl finally set and the figure becomes more or less permanent features.
How . The choice of exercises for the press is extensive and usually much time they take . Try to carve out 15-20 minutes to class in the morning : you'll see , it's all-day charge you courage and at the same time speed up the metabolism , which helps to control weight.
If you want a flat tummy, try to choose exercises that are performed lying on your back and give stress on their feet. For example scissors , simple moves down, the bike. After a swim , make 10-20 "shuttle" ( lie on your stomach , raise your arms and legs and swing on the abdomen ), and complete set of possible side mahami to help get beautiful waist ( go to the right , stand on the right elbow, left hand lean on the floor in front of him , his right leg bent at the knee, left to perform moves first upwards , then parallel to the floor , make 30 swings and change pace ).
And do not forget that after school it is necessary to eat protein with carbohydrates in small portions . So your muscles recover faster after exercise and also get enough material to strengthen , otherwise you risk just tired . The perfect breakfast after charging is scrambled or boiled eggs with whole wheat bread , or serving of low-fat cheese with honey or jam , or oatmeal with milk and nuts.
From 30 to 40: your back does not hurt , and waist - not tovstila
Why. After 30 to a variety of reasons do not appear press only purely aesthetic, but also medical.
If a student has somehow we are moving , running out of the audience and the audience - what are honest - prohulyuyuchy particularly boring lecture after the beginning of "adult " life of the vast majority goes to " sedentary " mode . The abdominal muscles and back do not work nearly as spine meanwhile faint under the weight of your own shell that falls on them, when you sit down. Summary : weak muscles - support the spine nothing , pain , feeling of tightness , and later even herniation and strangulation .
What about my morning exercise? - You ask. The fact that they are designed for processing external muscles - which is visible to the naked eye and therefore is subject to the bulk of fitness classes. But keep your spine muscles have inside , and they we just almost never train .
How . Best strengthen internal muscles yoga and Pilates . This exercise system is not based on rhythmic repetition of power movements (eg , aerobics ) and dependent posture in which the strain is just the most subtle, but important for our muscles. Group classes Pilates is in almost every fitness club , however , you can save money and buy the video lessons on DVD or even watch short videos online ( good, easy to find them ).
Or buy a fitball . This is a large soft ball of thick rubber , which can just sit down while you are watching TV, and try not to lose your balance . You'd be surprised , but this balancing hour burns about 400 calories (! ) Because exercise will involve a lot of small muscles of the shell.
Why. In addition to sedentary work back pain can cause ... of pregnancy. 50 to 70% of women complain of back ache during pregnancy and after the baby, and the cause is again weak "local" muscles.
How . Being " in position " to conduct an active fitness is extremely difficult. Therefore, the power- shipment of the abdominal muscles should be replaced stretching or yoga. Try, for example , pose ' cow and cat " : Stand on all fours , take a deep breath and simultaneously pull the neck forward and down (while bending back down) . On the exhale, slowly prohynayte waist up - like a cat - but watch out for the fact that the front abdominal muscles are not strained ! The basin should be provided from the rear inner muscles to ensure proper training and not hurt your baby.
Why. Another widespread problem with the stomach - is all kinds of intestinal disorders . Of course, from time to time problems with the gastrointestinal tract catching everyone, but if you have diarrhea, replacing locks, constantly symptoms of bloating or any of these misfortunes lasts more than 3 consecutive months , it may already be a chronic disease - called syndrome Irritable bowel ( IBS). Statistically, it occurs in women is 2 times more often than men , and especially acutely evident in 30-35 years, which may be related to the level of sex hormones in the body.
How . Fitness and here you mate. First, the exercise of deep and superficial muscles of the press to help alleviate and even cope with constipation, and secondly , the attacks of IBS may be caused by stress , which is also well treated in sports.
Just do not get carried away . To improve mood you enough for 2-3 hour and a half walks per week and classes are too tight , however, may increase the problems of the digestive tract . Easy charging time 2-3 days - this is all you need now.
Why. And finally, do not forget about beauty. After 30 our metabolic rate decreases and the daily need for calories decreases by about 100 calories. So , staying on the old diet, you will gradually gain weight , including in and around the abdomen.
How . First , you will, of course, to cut their calorie food. But it's not as scary as it sounds. Enough to give up butter sandwich in the morning or replace a side dish of steamed grains on or fresh vegetables.
Plus , add the menu, those products that , according to recent research, prevent the formation of fatty deposits it on the waist and abdomen. This cheese and milk, fresh fruit and baked goods with whole grains.
From 40 to 50: fight with hidden fat
Why. On average over 40 woman putting on weight about a pound during the year , and , after approaching menopause and changes in hormonal levels , fat " moved " from hips to stomach. However, this is only the tip of the iceberg: the fat tissue that surrounds our organs and is normally designed to protect them , and also grow gradually become a serious threat. High levels of "internal" fat doctors associated with the risk of cardiovascular disease, diabetes and even cancer.
How . There are no magic recipes , unfortunately , no: you just need to eat right and exercise more . With the advent of 5th dozen daily calories falls back by about a hundred, but scientists insist that one restriction diet is not enough. To overcome dangerous hidden fats have to deal with for an hour a day without interruption.
Why. Have you ever heard of incontinence ? I definitely think that this is a problem child . Not at all : just adult about it no one told. Meanwhile , the misfortune overtakes so many women over 50 and is related to the weakening of the pelvic muscles .
How . Fortunately, this can pump muscles . Strain and relaxing the muscles as if you want to delay urination , these simple and it is no appreciable exercise should be done 3 times a day , 10 times in the approach.
After 50 : no hernia and stroke !
Why. Before that you have not had to deal with the consequences of a sedentary lifestyle , be prepared before they catch you in 50. Our bone density and muscle strength in this age begins to decrease naturally , so they need more support. Otherwise - strangulation , hernia , wild pain. And very ugly slouch and even hump.
How . Go back to the good old bike and scissors, but doing the exercises slowly , lying on a very soft surface (such as on the bed ). In the morning, do 20 slow tilts forward and some stretching exercises (eg, place your feet shoulder-width apart , arms to lift the chest, elbows apart , and slowly return your body to the left and right ). And sitting in your favorite chair and rozhaduyuchy crossword , alternately slowly lift your left and right foot - and it will strengthen your back and abdominal muscles .
By the way , as recommended by the American Heart , light physical activity is an excellent prevention of heart attacks and strokes and can improve quality of life for seniors. It promotes blood oxygen saturation , prevents thrombosis and works as a natural antidepressant.