Beautiful body and gorgeous press
Not only the representatives of the stronger sex, but also the girls dream of a beautiful press with “cubes”. And of course, desire alone is not enough. Someone goes to the gym and fulfills his dream, for others it is not an option. But if it is not possible to attend workouts and classes, then you can, without giving up plans, pump up the press at home. How can this be done correctly and get the expected result?
Catching up at home can really make the abdominal muscles taut and pumped up. However, there are a number of nuances that should be taken into account in order to achieve cubes and not to make mistakes by increasing muscle mass to fat.
The inflated press with cubes will begin to appear after 3-4 weeks of active, regular training.In addition, under any load should be considered a number of rules.
For example, before a workout, you should follow these recommendations:
- The best time to practice is morning. During this period, you can maximally strengthen the abdominal muscles - the stomach is empty and nothing interferes with the work of muscle tissue.
- To help the digestive system to get involved in work, it is recommended to drink a glass of water before school (room temperature). Such an action will also improve bowel emptying processes if there are difficulties.
- Inflating the abdominal muscles is possible at home, as this does not require any special simulators.
- To get the result, you need to do it regularly. The muscles of the press need to get the load at least 3-4 times a week. If you train more often - your muscles will not get the necessary rest, less often - you can not even dream about the press, you cannot achieve the desired effect.
- Another golden rule - it is important to choose the desired rhythm. If you want a press with cubes - the exercises are performed in a slow, quiet pace, it is also recommended to be held in certain positions for a few seconds, thus increasing muscle tension.Girls, on the other hand, tend to get an elastic flat belly. Then the exercises should be done quickly, intensively, but without using weighting or dumbbells.
- The effectiveness of the exercises will increase if they are performed by preheating the muscles. Warming up is very important, but not very difficult - it is enough to jump for 2-3 minutes on a jump rope or dance if you wish.
- It may seem unnecessary to a man, but girls will understand that when the muscles are warmed up after a workout, you should not miss the opportunity to increase their elasticity. To do this, you can do one easy exercise: stand on your knees and take the body back.
- To normalize the metabolism, it is recommended to drink plenty of water - about 2 liters per day. This will quickly get rid of fatty tissues.
- Another point - proper nutrition, is very important for pumping up an elastic, embossed press. The most common mistake beginners - a complete rejection of sweets, but the muscle and brain tissue need glucose. Baking, fried foods and fatty will have to be abandoned. The menu should include more fruits, vegetables, lean meat and dairy products.
How to pump up the press at home girl or boyfriend and do it in a short time?
As noted, in 7-10 days you can improve the state of the abdominal muscles, tighten them and add elasticity.
For these purposes, the following complex will be suitable, including the most effective exercises:
Hang on the crossbar.
Many people have horizontal bars at home, but not all use them for training, but in vain. Hanging on it is several times more effective than classic twisting. The legs should be raised above the pelvis (at the initial stage it is better to bend them at the knees, later it will be possible to straighten them). To strengthen the lateral muscles, you can raise the legs (bend at the knees) and turn them, alternately, in each direction.
Another option that is more effective is twisting. It is made in the prone position, alternately tightening the knee of one leg to the elbow of the opposite arm. After that, they do the same, changing the knee and elbow. They perform the movement energetically, trying to straighten perfectly the extremities perfectly, and the legs should be suspended, approximately 10 cm from the floor.
Lifting the lower limbs.
Such an exercise is ideal for those who wish to pump the lower press.Performed lying on the floor, you must raise the legs at 40-45 degrees from the floor and lower. It is carried out 9 times, and on the 10th one should hold the limbs for a few seconds.
Upper body lift.
The exercise is again performed, as in the previous case, from the position lying on the back. It is necessary to raise the body and lower it back.
Twisting on the diagonal.
For an ideal press, it is important to work out all groups of peritoneal muscles, including obliques. Therefore, it is required to lie on your back, having bent your legs at the knees, to take your hands behind your head. It is necessary to lift the torso quickly and often, trying to reach the knee of the opposite leg with the elbow at the same time.
This is a great option to quickly pump up the press at home. Charging will have to perform every other day, starting with a minimum load, gradually increasing the pace and number of approaches. The main thing is not to overstrain, so as not to damage the muscles, but to do everything as much as possible.
If muscle strengthening is not enough, you should go to another question - how to pump the press into cubes at home. In this case, a longer and more intensive course of exercises will be required.It is better to choose one that is designed for a month and can give the expected result during this time.
In the monthly complex for an ideal press, the following movements are included in cubes:
Pulling the knees to the chest.
It should be convenient to sit on the floor, legs should be bent at the knees, feet should be on the floor. Palms need to be rested on the floor, legs stretch forward and not straighten them completely. The abdominal muscles need to maximally strain and tighten the knees to the chest. Then pull the legs forward. The approach includes 25 times.
An exercise for all time, which is included in a variety of complexes. In the air, imaginary pedals should be “twisted” for 25-30 seconds, first to do it forward and then the same back. If you do it correctly, then during the execution of the muscles will feel good.
Twisting - the basis of the swing press, and the updated exercises provide amazing results. It is required to sit down and put the legs on the floor, then they must be raised and pulled up to the chest. And hands should not be wrapped around them. Then the limbs are pulled forward, the abdominal muscles tense, and the arms are spread around the sides. Again - perform 25 times.
Lying on the floor and joining the legs, place your hands on the sides of the torso. Straining the abdominal muscles, raise one lower limb up, it should be done slowly and at the same pace lower. Then repeat with the other leg. When the foot approaches the floor, hold it at the lowest point for a couple of seconds.
It is recommended to start with one approach for each movement, then do already two. Thus, pumping the press for a month at home will be within the reach of even those who do not have much training. The main thing - the regularity and compliance with certain rules. Then your press will be proud and will envy others.