How to build a press at home?

Performing these simple exercises every day you will receive a perfect press !!!Tested by me !!!

This instruction is for those who want to build a nice press cubes at home With all 6-12 minutes a day !!!

Instruction

Difficulty level: Difficult

What you will need:

Sofa

Willpower and desire

6-12 minutes time

step 1

Sit on the edge of the sofa, hands operaen in the sofa and stretch his legs before him(not touching the floor) and begin to bend the legs to him and straighten back and so 20 reps !!!

2 step

Lie on the floor(on the back), head rest on the sofa, his hands holding onto the edge of the sofa and begin to raise your legs 90 degrees to the floor repeat this exercise 20 times.

3 step

Without changing his position, raised his feet from the floor and performed a well-known exercise bike(legs on weight and as if the pedal) is also 20 ransdell ? You can and rest, but not for a long time 10-20 seconds.

step 4

Lying in the same position continue. Legs bent at the knees, and try to get to the chest the knees..doing pokazivaushee movement, chest up and back on the floor. 20 movements !

5 step

Change the position. Feet up on the sofa, themselves lying on the floor on spinergy together and get my hands on the knees and back. 20 times..

6 step

Change the position. Return to the position from STEP 2, the hands holding the sofa up to the candle and feet performed flexion movement up and down as if his legs positivem and catch the ball. 20 times. Rest 10-20 seconds.

7 step

Go to position(STEP 5) on the back leg on the sofa, hands behind his head and turn to the left then to the right do the twisting motion that would be left(right) hand was as close as possible to the right(left) leg. 20 times.

8 step

Then hands together in front of him, without changing the position of doing the same thing only now making hand over the right for the left leg .20 time.

9 step

That's all what is required to obtain the press of your dreams !!!