How to quickly pump up the press for 1 week. How to pump press per week. Is it possible to pump press per week

Magnify a beautiful and sports press for nothing to every person. This work is not for lazy. Training will have to devote many days and completely surrender to them. To achieve a positive result, you need to know exactly how to pump up the press at home.

It is difficult to talk about the specific deadlines for pumping the press, since each organism is individual. On average, for giving the muscles of a beautiful relief on the stomach, a month of regular training is necessary.

On the Internet there are guidelines, traded by methods that allegedly should help build a press in one week and effortlessly. This is a lie. There are no special means capable of speeding up the process.

"How to pump up the press at home for the week" - a popular request on the Internet. In 7 days, the cubes will be initially slim girls, since the percentage of subcutaneous fat and without workouts are small.

Cubes on the stomach are not visible just because of the subcutaneous fat - than it is less, the stronger the relief is visible. Therefore, it is much more difficult to cope with the task of full women.

The fat layer of the thickness of only 1 cm will tailor cubes, even if intensive classes are held. In this embodiment, it will be necessary to apply not only physical exercises, but also use the principles of proper nutrition to "dry" the body - bend overweight.

The effect depends on the regularity of workouts, self-discipline and proper nutrition. If you do a complete return regularly, the positive result will come after 1 month training. If the exercises are given only twice a week, the period for obtaining results will increase.

The result also depends on the obtained loads and their own desire. If you are in prison, the effect will be appropriate. Changes will come, but quick victory will not succeed.

The basic principles of rapid pumping press:

1. A great desire to fulfill the task.
2. Getting rid of laziness and regularity of training.
3. Performing proper equipment exercises.
4. Compliance with intensity and rhythm during classes.
5. Increased load at the right moment - when the exercise becomes easy.
6. Compliance with the principles of proper nutrition.

Professional athletes argue that if you give exercises on the stomach 20 minutes 2 times a day (not forgetting about the days of recovery), then the cubes can be seen after 2 weeks. But on the result, it is impossible to stop the result, the case will have to be brought to the end so that the result is fixed.

How to pump up the press at home, so that you can get relief cubes as quickly as possible, they want to know many girls. This question implies the search for efficient exercises. But we should not forget about food.

Wanting to pump up the press, people sometimes sit on dangerous and cruel diet. Fat and favorite dishes completely disappears from the diet, the amount of carbohydrates is minimized. With such a system, it is really possible to remove extra kilograms in a short time. The organism subcutaneous fat will begin to be processed into energy.

But this effect is short-term. After a sharp weight loss, the reverse process will come. The body will understand that at any moment it can be restarted again in calories. Therefore, it will turn out the name, accumulating calories into subcutaneous fat.

When a person exposes himself to a tough diet, his body tries to "survive" in adverse conditions, using the maximum amount of energy from fat cells - as a result, the athlete is losing weight.

But for the body, this process is undesirable, so it will attach all the forces to accumulate as much fat for the future, so that many energy reserves remain during the next starvation. As a result, the discharged weight will return again and even in a double volume.

Specialists-nutritionists conducted experiments and proved that after the end of strict diets, the weight in a short time is returned to the same importance.

Therefore, it is necessary to approach the diet correctly - without starvation and injury.

How to pump up the press at home, observing the diet:

When the diet is observed, the following products are allowed:

1. Non-fat varieties of fish.
2. Beans.
3. Whey proteins.
4. Milk and dairy products with low fat content.
5. Nuts.
6. Berries (preferably raspberry).
7. Non-fat meat, except for pork.
8. Olive oil.
9. Vegetables.
10. Cinnamon helps to lower the feeling of hunger.
11. Ginger accelerates metabolism.
12. Red pepper accelerates the metabolism, and fat burns faster.

The method of cooking is also required to pay special attention.

During the diet it is forbidden to use frying. Cooking products for a pair or grill - the optimal option for sports nutrition.

The daily diet for an athlete looks like this:

• 30% protein;
• 10% fat;
• 60% of complex carbohydrates.

To achieve the best results, we use protein cocktails in the intervals between meals. Dairy products, oatmeal, nuts, fruits and berries are added to the cocktails. Also, ready-made cocktails are sold in sports stores, but are produced in the form of a powder capable of saturating the body with useful substances for the whole day.

Daily calorie for girl:

• 1600-1700 calories in the first week of classes;
• 1200 - 2 weeks;
• Subsequent weeks - 1500 calories.

An increase in volume is explained by increasing energy consumption - over time, training will have to be carried out with additional weights.

How to pump up the press at home, following by ordinary tips:

Exercise technique for press

Effective exercises for the top press

Execution technique:

Top Exercises for the Lower Press

Magnify the press at home, as professional athletes are possible.

To do this, learn about the best exercise options:

1. Reverse twisting. The initial position is lying. Hands are located near the case. Feet are directed up and delay in perpendicular body position. The pelvis breaks away from the floor. The pelvis climbs up with the help of the muscle of the press - to additionally help is prohibited. At the top position, it is necessary to linger (3 seconds), and then carefully and smoothly go back to the original point. 3 sets of 20 lifts are made.
   
2. Raising legs. The initial position is lying. Hands are relaxed - lie along the body, the palms are directed the book. Legs rise up - nor must become perpendicular to the body, and after they drop back, but not touching the floor - there must be a distance of 15 cm. If this exercise was not done before, then it is allowed to bend a little knees, so the load will not go to the lower back of the back.
   
3. Bicycle. The initial position is lying, the hands are clicked into the castle behind the head. Right elbow must be pulled up to the left knee. An unused leg remains straight. After the movement, the mirror is performed - the other side. 3 rapid sets are made in 20 repetitions.
   
4. Scissors. From the lying position legs rise by 10 cm or a little higher. Makes wide maugh horizontally. From the side it looks like the scissors cut paper. The head should be well pressed to the floor, otherwise there is a risk of damaging the neck. 3 approaches "before failure".
   
5. Lifting legs in Wiste. To perform movement, the horizontal bar will need - domestic or street. The initial position is accepted, the legs with a powerful movement rise up. The knees must get almost to the chest. In the upper position it will be necessary to linger, and after smoothly fall at the starting point. It is enough to perform 3 energetic set before the appearance of a tension in the press.

The best exercises on the oblique muscles

Execution technique:

Effective exercise for abdominal muscles for a girl:

Complex of exercises on all groups of muscle press

Program of exercises for the press for the week

To pump up the press at home, like girls with covers for 7 days, difficult. Only girls who do not have excess fat can acquire an attractive relief.

They actually pump cubes in a short period of 7 days. For people who suffer over weight, such a training is suitable to gain a specific base for further training, therefore it is also useful.

Training Days: 1, 3, 5, 7. The remaining days should be used to relax and restore the muscular group. The occupation lasts 15-40 minutes.

Training program:

• To begin with, it will be necessary to make a small stretch and cardio training for 10 minutes. For this purpose, you can use a conventional rope or running on the spot;
• After that, 3 approaches of 30 housing lifts are performed. The passage must be minimal;
• After a small rest, there are 3 sets of 30 repetitions with foot rise in Wiste. Next - break and 3 sets of scissors' exercises. The complex is completed by three approaches of feet lifting in Wiste to the parties;
• The occupation ends with a long stretching.

If the first exercises are given too simple, it is desirable to use weights - they are sold with weight from 1 kg and higher.

Press Exercise Program

First you need to perform 10 minutes of workout and stretching. 20 minutes is paid to the outdoor jog at an average pace. After the body is prepared for training, you can move direct exercises. The monthly program is convenient because you do not need to choose a certain complex. Exercises are selected individually.

But it is necessary to include the following types of exercises in the classes:

• twisting;
• lifting legs, torso;
• slopes.

The exercise complex is done every other day. Performed twice a day - in the morning and in the evening for 8 minutes.

Simulators for pumping press at home

For training at home, the following types of simulators sold in sports stores are used:

1. Bench (Adjustable or simple under the installed tilt angle). You can enjoy both experienced athletes and beginners.
   
2. ABS Swing. This projectile with a swivel seat and handles located from 2 sides - for the convenience of use. Develops top and bottom press.
3. "Captain's chair" - Aggregate with vertical back and soft armrests for ease of use.
4. Roller. The athlete is taken for a video from two sides (there are handles on the sides) and rolls forward, well stretching the body, and then returns to the initial position.
   
5. Horizontal bar - Multifunctional projectile. It is used both for the development of abdominal muscles and for all tops.
6. Gymnastic ball or phytball. This product allows you to make movements and flexions in different directions, being energized by maintaining equilibrium. Also, with the help of an inflatable ball, the posture is improved.
   

Feeling good exercises and observing the principles of healthy nutrition, you can achieve your goal - to pump cubes. The task is not easy, but in the presence of willpower - feasible. It is enough to explore the material on how to pump up the press at home.

Article clearance: Svetlana Ovsynikov

Video on the topic: how to pump up the press at home

How to pump up a press girl at home:

If you have not specifically prepared for the summer season, then not all is lost. Create a good figure can also be in the shortest possible time. There is nothing impossible in life. Pump up the press for 1 week is real.

One week is a very small period, but even for it you can achieve good results. Naturally, the cubes will not appear in seven days, but a little excess fat and muscle contours will become more delineated. To secure and improve the result of the press, you need to study another month.

Exercises

You need to train at least three times a week to 40 minutes. Before training, you need to warm up the muscles. All this is necessary in order for the body to start using fat like fuel for energy and power. Therefore, before classes, 10 minutes warm-up. It can be jogging, jumping on the rope. In addition, be sure to make rotational movements in the joints.

Now you can proceed to exercises. Start best from the bottom press:

• The initial position is lying on the floor. Do not bother in the lower back and raise absolutely straight legs at an angle of 45 degrees. Standard approach includes 10 times. Total 3 approaches. When you lower the straight legs down, try not to immediately lower them on the floor, but to hold them quite low 10 bills on the weight.
• Stay lying on the floor, bend the legs in your knees and from this position try to sit down, straining the belly, without moving your legs and without helping yourself with your hands. Complex option - hands behind head, easier - hands stretched forward along the case. You need to do at least 10 times. Approach only 3.
• The position of the body is the same, that's just now the hands should be put as a head. Ray the case in a straight line towards the legs. Completely climbing optionally, but the blades should break away from the floor. Do not give me very hands on your head so as not to injure the neck. The number of approaches is the same, the main thing is to perform the movement quickly and without stopping. Make 30 times in a row.
• Having worked out the upper and lower press, proceed to the oblique muscles of the abdomen. Without changing your position, make diagonal twisting. Perform the lifts of the body, trying to reach the right side to the left knee, and left to right. Movements should be fast so that the feeling of tension in the stomach is missing. To be taken into account that you need to reach the knee, but not vice versa. It is better to make less movements, but more approaches, and over time to increase their number.
• At the end of the set of exercises, you can stand at the side plank (per minute for each side). Turn on the side, shoghes your hand in the elbow and put it exactly under the shoulder. Foot feet put one to another. Lift the pelvis and hiding on a bent hand. The housing must be one straight line.

Do not forget about stretching at the end. To do this, stand on your knees and start deflecting the straightened body back and slowly return to its original position. You can make a bridge from the knees, it will be more efficient.

Comments Victor Nikolaev, Sky Club coach:

Beautiful press is not just his "pumping". This is a complex that includes, first of all, proper nutrition, good sleep, no nervous voltage, drinking mode from clean water, competent workouts aimed at developing a general physical condition. Be sure to remove short carbohydrates from the diet, it is allowed to leave only long (for example, buckwheat) for meals in the first half of the day.

I adhere to the opinion that you should not train the press of 5 approaches daily. This will lead to the exhaustion of the body. It is necessary to give the press the possibility of recovery, to score glycogen stocks. After a week of training, pain will appear, which will signal the beginning of the adaptation of the body. When the shock state passes, then with regular classes, pain will begin to disappear gradually.

For drawing the press, what we call "cubes", you need to connect to the kit cardion package. It is cardio that will help burn a fat layer that hides the desired "cubes". Training should pass in the generally accepted pulse zone of fat burning, from 125 to 140 shots. The ideal duration is 50 minutes, since after 20 minutes the body only runs to work, and additional time is required to consolidate and extend the result.

Do not be mistaken if the set of exercises in the press for 1 week will not give the results you want. Better do it right and think about the health of your organisms. Good news is that a beautiful press can be indeed everyone!

Swing the press correct

Sports figurine, "Cubes" on the stomach and pumping biceps - is it not a dream of every guy? And most often this dream makes itself felt before the onset of the bathing season: you need to show yourself in all its glory on the beach! And it is at this time that the question appears on how to pump up the press quickly and most effectively. A few days do not meet here. And in a week you can!

The first thing to be done is to hold an impartial analysis of your body. Probably, somewhere on his "expanses", greases accumulated, which interfere with the manifestation of sports relief.

INTERESTING! Press cubes are also thin, and in thick. Just the first these cubes are not hiding under the layer of subcutaneous fat.

Our goal is not so much to pump (this week is unrealistic), how much is to give to manifest to the hidden cubes. And this can be done by 2 known ways:

• Diet,
• Cardiography.

What should a diet be in order to pump up the press at home?

Diet is a certain power supply, which contributes to the normalization of digestion, metabolism and cleavage of unnecessary fats. What should be food? Saturated proteins, vitamined, alternate with the use of special preparations (amino acids, creatine, etc.).

Refuse will have to:

• Saturated with extra carbohydrates food (sweet, buns, pies, cakes, snacks in the shape of sandwiches),
• Saturated trans-fats (fast food and most modern semi-finished products).

We will have to use the following products (they are not very tasty, but nutritious and capable of saturate the body):

• buckwheat,
• oatmeal (can be prepared both on water and on milk),
• bran porridges,
• nuts (almonds, cashew, hazelnut, pistachios - it does not matter),
• vegetables (not frozen in bundles, and natural!).

Emphasis in the diet will have to give natural proteins (70-80% should have to be proteins: eggs, milk, meat, marine fish, protein cocktails and cottage cheese).

Standard Diet for Conventional Press

How to eat food? To achieve the greatest effect, the following approximate power plan is proposed:

08:30. Climb. Breakfast

• Fried eggs from 4 - 5 egg whites and 1 yolk (for greater nutrition, cheese and bacon are added),
• Fish fat,
• Dietary bread
• Multivitamin complex,

• 200 -250 g. Vegetable salad (without olive oil and mayonnaise!)
• Fish fat,
• Multivitamin complex.

15:00. Second lunch

• 100 - 150 g. Any cereal (from bran, oatmeal or buckwheat - anyone suitable),
• 150 -200 g. Vegetable salad (without olive oil and mayonnaise!).

• Whey Protein
• 150 - 200 g. Meat (not fried, and cooked for a couple or failed),
• 150 -200 (without olive oil and mayonnaise!),
• Multivitamin complex,
• Fish fat.

21:00. Late dinner

Many allow one mistake: the whole day is trying to sit "on a diet", and at night run to the refrigerator in search of something edible. So you can not do! But if the hunger "got it", you can eat 200 g. Cottage cheese and "snack" for the night of fruit.

Now we turn to specific actions and training that will finally give an answer to the question of how to pump up the press for the week.

Cardiotrans: Let's make the body beautiful!

Cardiotreering is a general concept behind which many high-intensity exercises are hidden. Their execution will make it possible to achieve the effect at once in several directions:

• Burning fat
• Increasing endurance
• Strengthening cardiovascular muscles.

How can I pump a press?

Run, run and run again!

Running and running exercises are one of the most important major fighters with fat. Right training will help to achieve "Cubes" in a week! (with proper nutrition, of course).

Man and woman with cubes

How to exercise? For running, it is not always necessary for a treadmill (and not everyone has it). So early in the morning we dress a sports suit, we take a player with headphones - and go to the nearest park (embankment, stadium). You need to run at a moderate pace for half an hour. The frequency of half-hour occupations is 3-4 p. in Week.

ATTENTION! We run on an empty stomach!

What if every morning there is no opportunity to do yourself?

The answer is simple: you can study at any other time. If you wish, you can replace riding a cycling: and for a trip to study well, and healthy is useful.

Do not forget about the exercises!

They are aimed at making press strunked and decorated with cubes. Yes, so that everything on the beach will be visible!

Exercises for the press can be divided into 2 large groups:

• for top (twisting),
• for the lower press (lifting legs).

Exercises are conducted in parallel with running and observance of the diet.

ATTENTION! You need to start working with exercises for the upper press, only then you can go to the bottom.

How to pump up the press to cubes? Twist

We take a rug, lay on it, legs bend in the knees at right angles (perpendicular to the floor). When twisting the elbow we try to hurt the opposite foot: the elbow of the left hand is touching the right knee and vice versa. The upper press is becoming more and more beautiful! For training should be installed its rhythm. At the beginning of no more than 7 exercises "for each knee," we gradually increase over time.

Running exercises contribute to burning fat

High rise

Simple "Exercise for Lazy". Performed on the floor (but better to do on the bench). We rely elbows to the floor and raise your feet, trying to avoid inertia ("journey"). With the exercise, the muscles of the upper press are actively working, but if they strain the belly, you can get the muscles of the lower press. The duration of the exercise is 3-5 seconds. The same 3-5 seconds legs are lowered.

Penknife

Exercise, which is known since the time of kindergarten. To lie on the rug / on the floor, straighten the "string". At the same time, raise your arms and legs so that your knees get breasts (the attention of coordination and coordination of movements!). The principle of this exercise is to imitate the action of a perico knife: to quickly work out and as quickly quickly decomposed. Exercise is good because the muscles of the upper and lower press work at the same time.

Turns of foot

Universal exercise that allows you to pump up the muscles of the upper and lower press. Take a horizontal position on the rug. Legs lift perpendicular to the floor (the more "smooth" and the corner will be, the greater the efficiency of the exercise).

First, the legs are lowered straight, then on the sides ("oblique"). The difficulty is that the legs need to keep the exercise at the level of 10-20 centimeters from the floor.

Before and after pressing

But a special set of exercises that can be performed at home. For their execution, you need:

1) a little time (literally half an hour),

2) Will strength,

Exercise number 1.

Sit on the edge of the sofa. Hands need to be resting into the sofa. And now slowly raise your feet in front of you, trying to straighten. Paul do not touch! 20 times.

Exercise number 2.

To lie on the floor on your back, leans your head into the sofa (the main thing is to be soft). Holding hands for the edges of the furniture, trying to lift the legs perpendicular to the floor. 20 times.

Exercise number 3.

We remain in the same position. Making a bike. 20 times. Resting.

Exercise number 4.

In the same position. The legs need to bend in the knees, we get to the chest. 20 times.

Exercise number 5.

To lie on the floor, put legs on the sofa. Raise and lower the body. 20 times.

Exercise number 6.

Twisting movements: legs on the sofa, torso on the floor. 20 times.

These exercises should be done in the morning (preferably after running) to achieve a better result. If you have not been involved in sports before, you will have to limit yourself in the number of exercises (otherwise, tomorrow from the bed will not be installed: everything will whine and root). To begin with, it is recommended not more than 5-8 times for each exercise (by well-being). After 4 days, you can perform 10 and further increase. Several times a week you can take a break.

Video

Many people want to get flat, tightened and embossed belly are interested in the question of how to quickly pump up the press and achieve the desired effect. Stubborn workouts without skipping, your desire and the power of will, compliance with the proper nutrition, drinking mode, will help achieve quick fruits.

Today we will tell you how to perform the exercises for performance, photos and video reviews pro, which have achieved long-awaited cubes.

First of all, the tightened and slim body is health, a strong spine and then a beautiful press. You can conduct training program both in the gym and at home. To do this, you need a minimum of space and some renunal inventory.

Clean the exercises on the muscles of the abdomen up to 4 times a week, rest and do not forget about proper nutrition. If there is a layer on your stomach more than 1.0-1.5 cm, we can disappoint you that in a short time without cardionaries and diet will not be able to achieve the desired results.

Training should last at least 60 minutes, where 15-20 of them are given to the muscles of the press. Talking intensively 7 days, you can achieve the tone of muscles and the tightened belly, in 2 weeks it will acquire ideal outlines and bulges, and in a month of training - long-awaited cubes.

Exercise on an empty stomach, scientists have proven that fat is incinerated intensively, and the muscles acquire the necessary form. In the first half of the day, protein products, in the second - fiber and useful carbohydrates.

How to quickly pump up

Punked belly with gorgeous cubes die for everyone, only not everyone knows how to make it quickly and efficiently. To effectively perform at home you will need:

1. Will strength, desire, optimistic attitude to the result and motivation;
2. Support for relatives;
3. Free time: no more than 1 hour, including 15-20 minutes per hand / 3-4 times a week;
4. Stool 2 pcs. (strong, for equipment in Wiste) / floor / rug.

At first, it is not necessary to use weightlifiers, but when you still want to improve efficiency, you can use dumbbells (1.5-2 kg), if not, then bottles with water or tool for hands and legs performed independently.

It is not necessary to produce a lot of repetitions in the first workout to make everything and could not continue everything in a day.

In the initial stages of 3-4 approaches, increasing them with each workout. For people who have experience in physical exertion, you can do more approaches at the initial stages (7-8).

Classes should bring pleasure and pleasant sensations. Heavy - tolerate, then you are on the way to a beautiful body. For long-awaited cubes, you pay attention to each body of the abdominal cavity - upper, lower, oblique muscle fibers.

Determine for yourself 4 exercises that will have both static and dynamic approaches. Do not forget about the cardion loads, if you need to remove fat deposits.

Heat the muscles in front of the exercises and stretching will help reduce the likelihood of injury and improve the elasticity of muscles.

Basic rules for successful training:

• Hungry stomach;
• Cardiotrans (30-40 minutes);
• Press (15-20 min.);
• Follow their breath;
• Warming up before classes;
• Stretching after them;
• Good music and mood.

As you can improve your torso and a list of the most efficient ways of pumping muscles, we will tell below.

To Cubians

Before you start improving your body, you need to adjust the power and water consumption per day, must be at least 2 liters. The protein or low carbohydrate diet will contribute to the rapid effect.

For muscle growth, useful carbohydrates eat after classes. To the question of how to pump up the press to the cubes in 7 days we can answer that it is possible if I worked hard over this minimum of 3 weeks.

Many sources write that you need to train the abdomen's muscles daily, but professional coaches say, muscles need a full-fledged vacation. Therefore, it is not necessary to harm the organism in pursuit.

How to pump up the press in a short time:

• Novice minimum approaches and power load;
• Do not put the goal to pump cubes for the week;
• A good mood is guaranteed with a high-quality approach to the lesson;
• Perform the first exercises not more than 4-5 times;
• Train all the muscles of the peritoneum.

Bodybuilders Tips:

1. Successful classes are a pleasant fatigue in muscles and martial spirit;
2. You can and need to drink water during training;
3. Not fundamentally where you will play sports, most importantly, great desire;
4. Pump all kinds of muscles;
5. Fully rest;
6. Exercise in the morning before eating;
7. Mind, so prepare muscles for intensive loads without injury;
8. Do not skip classes;
9. For high-quality studies of all muscles, increase the approaches as it is endurance and forces;
10. Complete with each week a complex of exercises by adding transverse muscles.

Training for Cubians

• All types of curls: reverse, with straight legs, oblique;
• "Bicycle";
• "Book";
• Vis on the Swedish wall;
• Tightening on a simulator (stool) (20 sec. * 3 approaches);
• Plank straight / side / with raising legs (20 sec. * 3 times).

At the beginning, these exercises can be performed no more than 5 stages of 10-15 times, increasing with each workout.

Newbies do not need to immediately strain their muscles immediately, everything should be gradually and pleasure. You can watch the video tutorial how to perform correct exercises.

How to pump up press for 7 days

The workout program for the week contains a complex aimed at a quick result, it will depend on the qualitative implementation and following PP.

"VIS on a simulator / stool / crossbar." Highly efficient exercise that is ahead of the grooves above twisting, but it is difficult to make a newcomer without prior physical training.

Here you need to correctly focus on lifting legs and withstand the angle if there is an experience, it can be complicated with even limbs. Pick bent or straight, slowly lifting and lowering them. So, do as much forces, 2-3 approaches * 5-10 times at the initial stage are quite suitable.

"Bicycle". This exercise is familiar to many since school times, it is possible to complicate it if you add oblique movements. Make 3-4 approaches * 10-15 times.

"Twisting with straight legs." In the position of the lying, raise the limbs, without throwing them high. Make 3-4 repeat * 10-15 times.

"Twisting torso". All types of turns are well worked out both the lower and the top press. From the position of Lözh sit down, then go again. Make 3-4 approaches * 15 times.

"Book". This highly amplitude exercise, in which the upper and lower part of the body quickly folds, will help to eliminate the fat layer from the waist and lead to the muscle tone. Collect, pick up your fast rhythm for 3 approaches * 10-15 times.

"Twisting diagonal". The side muscles are well studied. Exercise is made lying with bent feet. Get your hands behind the neck, racing the torso, turn alternately, first on the left side 10 times, then right 10 times. Make 3-4 approaches for beginner. Exercise as quickly as possible.

Schwarznegger Vacuum. Tighten the stomach in exhale to the limit of its capabilities so that he is "adhering" to the vertef. In this case, do not forget to breathe. Make 1-2 times, time, withstanding as much as possible, ideally 20 seconds.

Magnify the press for the week is quite possible, tighten the soft muscles, improving the torso and muscles of the abdomen. Motivating itself on the result, you can achieve a beautiful relief, success with the opposite sex and high self-esteem.

Olya Likchev

Beauty - like a gem: what it is easier, the more precious :)

Content

After the strengthened workout in the gym, the athlete feels tingling pain in the muscles of the press. This means that the work was carried out qualitatively. However, any newcomer can achieve results. The main thing is to choose an effective complex technician who will help to quickly pump up the press at home and lose weight.

How can you pump up press per week

Hundreds of years ago, the fat stomach on the stomach served as a source of energy when the body was experiencing long periods of starvation. However, the constant accumulation of visceral fat around the waist contributes to the kilogram set, increases the risk of heart disease, diabetes, and even cancer. Intensive pumping presses for the week will help prevent consequences.

Get the perfect figure in a short time possible. However, it is not necessary to immediately expect the appearance of cubes: for 7 days, the muscles will come to the tone, but they will not be quick enough to create a relief press. The fight against fatty deposits on the waist is one of the most difficult tasks. Every day you have to do, observing certain training rules. As competently organize the process to pump up the press for the week:

• take a warm-up: these are gymnastics, dancing, other complexes;
• perform exercises to the end;
• follow your own tempo;
• do not drink water during the load and immediately after;
• trade regularly.

How to pump press for a week girl

To make a tummy elastic, it will take at least a month of enhanced classes. Pour the press for the week for girls is difficult, taking into account the features of the female organism. All wines estrogens who stimulate the body to accumulate protective fat in the abdomen, hips, buttocks for pregnancy preparation. For this reason, women are heavier to remove the fat layer on the waist. However, with proper perseverance, the goal will be achieved.

You can start to engage in home without special sports equipment. The girl will need only a comfortable shape and rug, because swing the press is best on the floor. You need to give the load after 2 hours after meals and no later than a couple of hours before sleep. It will help to lose weight and at the same time strengthen health. How to pump up the press for 7 days? We need to pay attention to 3 abdominal areas:

• top muscles;
• musculature of the lower part of the abdominal cavity;
• side, or oblique muscles.

How to pump the press for the week guy

What kind of man does not dream of developing a straight muscle of the abdomen (to achieve cherished cubes)? Diagonal twisting are perfect for this. They do not contribute to burning fat, but allow you to acquire an attractive reflection in the mirror and normalize the function of the internal organs. To pump up the press to a man and strengthen the torso with the help of a whole complex of technician, including the press lying. Weight raising stimulates muscles to absorb more carbohydrates, makes burning glycogen.

Exercises for the abs

Regular classes contribute to weight loss and heart strengthening. You need to train every day, making three approaches. The following exercises in the press will help raise the muscular tone and prevent the appearance of fat on the stomach:

1. You need to become in the postpox pose (hands on the width of the shoulders). Then slowly raise the right knee to the sternum. Repeat with the other foot. Perform 10 times.
2. You should lie on the left side, drawing on the elbow. Feet together. It is necessary to raise the right leg and hold it at an altitude of 10-13 seconds. Turn and raise another leg. Quantity: 8 repetitions.
3. Become in the bar (elbows on the floor), pull the right hand in front of yourself, and the left foot is back. Lower. Do on the other side.

Exercises for the Lower Press

It is impossible to achieve an ideal abdomen without a diet. Combining proper nutrition and reinforced training, you can pump up the press for the week at home. The main requirement is not to miss a single classes. The following exercises on the lower press will help increase muscle tone:

1. Reverse twisting. Performed on the back, hands on the sides. Raise both legs to the ceiling, 90 degrees, crossed the right leg over the left. Raise the pelvis using only the abdominal press so that the voltage appears. Make 8-16 times.
2. Bicycle. Lie down, hands behind your head, bent in the elbows. Pull the right knee to the left elbow. Repeat the mirror. Duration: 20 times.
3. Raising legs in Wiste. Suitable for those who have a horizontal bar. It is necessary to stay hands for the crossbar and pull the knees to the stomach, holding a few seconds. Repeat 10-13 times.

Exercises for the top press

Classes dedicated to the top of the abdomen will help strengthen the torso, raise the chest and achieve perfect cubes. Effective exercises on the upper press:

1. Classic twisting. To lie on the floor, bend the knees, arrange hands behind your head. The torso rises by 20-25 cm from the surface, after which it is necessary to dug for 3 seconds. Preferably a couple of approaches of 16 movements. You can use the ball to enhance the effect.
2. String. To lie on the stomach, stretch your feet, join your hands behind your back. It is necessary to take off the top of the body and feet from the floor, fix, make 5 frequent breaths, omit. Making 2 approaches of 10 movements.
3. Raise legs up from the lying position. Legs slowly remove from the floor, perpendicular to the surface, then lowered. Repeat 12 times.