Often even as a result of a rigid diet on problem areas of the figure, unnecessary centimeters, which must be removed by special exercises. Any woman seeks to have a flat and tagged belly, which, of course, will not appear by itself. To get the desired result, you can perform very effective exercises that will help create a magnificent press in 8 minutes of daily activities.
Press in 8 minutes - Exercise Description (Text)
Exercise number 1 - basic twisting
To perform it, you need to lie on the back and put your hands behind the head. In this position, it is important to raise the upper part of the torso, it is important that the lower part does not break off from the floor. Feet should be bent in the knees and well fixed. All exercises included in the complex perfect press in 8 minutes are performed within 45 seconds.
Exercise number 2 - side twisting elbow to the left knee
In the lying position, we try to touch the left knee right elbow, the hand is behind the head. You need to bend and blending the leg, and in no case do not lower it by the floor, because only in this case the exercise will be effective. The second hand lies with your head or on the stomach, it will make it possible to feel the work of the muscles. Try to the amplitude of your movements to be as much as possible.
Exercise number 3 - side twisting elbow to the right knee
Now I repeat the same actions, only on the contrary - the left hand stretches to the right knee. Rhythmicly lowering and raising the upper part of his body, it is important to rely exclusively on the lower back. Evidence that the complex press in 8 minutes is performed correctly, there will be a tangible stress in the abdomen.
Exercise №4 - Touch your feet
We try to reach with both hands to the ankle raised up legs or reach the socks. During this exercise, the legs can be straightened or to hold bent at an angle of 90 degrees. You should not make any unnecessary movements, only the upper part of your body should go down and descend.
Exercise №5 - Return coupling
Hands put along the body with palms down or on the belly, cross the legs and try to pull the knees to the chest. During this exercise, which is included in the complex, helping to pump up the press in 8 minutes, it is important not to tear off the lower part of the floor. Head and shoulders can raise for more voltage in the muscles of the press.
Exercise number 6 - twisting aside
Lower the knees in the left side of the body, put the right hand for the head. Now it is necessary to pull up the right side of the body to the knees lying on the floor. It is necessary to perform this exercise sufficiently gently, you should not make sharp and gusty movements.
Exercise number 7 - twisting in the other direction
We repeat the movement on the opposite direction, now the left side reaches to the right half of the body. It is very important to pull up not the neck, but torso, because in this case the muscles of the abdomen are trained. We do not forget that our goal is the perfect press in 8 minutes, and to achieve the desired result, all movements should be performed very correctly.
Exercise number 8 - push between legs
Cross your hands, bend your legs, leaving between the knees a distance of about 10 - 15 centimeters. Next, you need to make progressive movements with your hands, pushing them into the space between the legs. It is best to look up, while you should not press the chin to the chest or throw your head back, as it will only complicate your task.
Exercise number 9 - kicks
Put the palms under the buttocks, lift your legs and push them up. Please note that the upper body is fixed in this exercise, and everything else is working. The legs can be embedded, the most important thing is to raise them as high as possible, in this case the effect of pumping the press in 8 minutes will be expressed much brighter.
Exercise number 10 - alternated twisting
Hands lay behind the head and alternately try to reach the left elbow to the right knee and vice versa. Feet in turn should not be fixed - knee tighten to the corresponding elbow.
Exercise №11 - twisting with hands on the stomach
Looking like 1 exercise, but put the hands on the press. Put your feet on the ground, put your hands on the stomach and begin to bend the torso. Watch that when performing this movement, only your press is strained, and not a spin or neck.
To create a beautiful embossed belly and get a press in 8 minutes, daily lessons are needed. All exercises included in the complex are very well thought out, so even a few minutes of workout on a day in a couple of weeks will give a truly impressive result. Unsubscribe in comments your feedback, good luck!
Press for 8 minutes 1 level
Press in 8 minutes 2 level
Press for 8 minutes 3 level
The efficiency of training "The perfect press in 8 minutes" is pretty high: in 2-3 months you can pump up the abdominal muscles and get a smooth belly. The main thing is to properly follow the method of performing the complex. It suggests regular classes several times a week and the transition to a more complex level after the development of the previous one.
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The complex suits people with any level of sports training. Paying exercises for the press of about 8-10 minutes a day, you can soon get the desired "cubes".
How to pump up press in 8 minutes?
The program "Perfect press in 8 minutes" was published by the authors of Passion4Profession and recently is considered one of the most effective for pumping the press. Most people this workout method attracts that 8 minutes seem to be a rather small period of time for which you can purchase an attractive body shape. This time does not scare even beginners to play sports. And seeing the first results and getting used to engage in regularly, a person is no longer against spending more strength and time for the beauty of his figure.
Results can be achieved only if it is highly and with the return to approach classes.
For whom this complex is suitable
The exercise complex is optimally suited to people who:
- 1. Do not have the opportunity to allocate a lot of time for training.
- 2. Cannot attend the gym for various reasons. You do not need to combine training in the hall and at home - in this case, the muscles will not have time to "relax." For full-fledged muscle recovery, you need from 48 to 72 hours.
- 3. Do not like to use sports equipment during sports activities.
Basic idea: in 8 minutes to have time to do all the proposed exercises with each other with short-term rest every two types. In this case, the training becomes quite intense. The complex includes 11 exercises. For each, 45 seconds of time is assigned. All of them are performed in a rapid pace, actively, but without jerks. Smoothness and speed are the main criteria for performing the complex.
Do not despair if at the first workouts will not work out all the exercises for the allotted time. The main thing is to put a task with each time to reduce the time, having time to fulfill the entire complex, slowly approaching eight minutes. Usually after 1.5-2 months it is possible even to ordinary people, previously rarely engaged in sports. The exercises are chosen in such a way that all the muscles of the abdominal press are pumped.
The perfect press in 8 minutes (8 min Abs Workout) is short-term classes, during which all the layers of muscle fibers on the stomach are most developed. To pump up the upper and lower press, you need to train all abdominal muscles:
- straightforward
- transverse;
- internal oblique;
- outdoor oblique.
Press with this workout becomes solid. In a short time, the long-awaited effect of "cubes" even among the girls appears on the stomach.
The complex "Press in 8 minutes" is divided into 3 options for complexity. To a higher level, it is necessary to move when, when performing the exercises of the 1st level in 8 minutes, no sense of strong fatigue and exhaustion appear. In this case, since the next week, subject to good well-being, they begin to do exercises in the new level technique.
The transition from one stage to another is performed smoothly. During the week, the complexes should be alternate. When performing recommendations on the dosage of workouts after 3 months, a person calmly begins to perform the exercises of the third level of complexity.
The table provides a training plan that you should follow:
Achieve super-flat and elastic belly, using only 8-minute workouts, quite difficult. It is necessary to combine loads with proper nutrition, healthy lifestyle and exercise complexes for the overall development of body muscles.
- 1. Engage regularly. There will be no result if you do exercises every day or for several weeks to skip the workout. You need to make a schedule for yourself and stick it to it.
- 2. Pay attention to the execution technique of each exercise. Need to follow the muscles of the neck - they should not strain, otherwise you can harm the body and subsequently get headaches.
- 3. Do not be afraid and not throw training if at first exercises to fulfill some exercises are quite difficult. It is allowed to make less approaches or simplify an exercise to an affordable form.
- 4. Do not start classes immediately after meals. The period between food and training should be at least 1 hour.
- 5. Do not hurry to go to a new level of difficulty if the first does not work with ease. Even if the plan is worth the transition to a new stage, you need to push it away by listening to your body.
- 6. Remember that the flat stomach is possible to gain everyone. But genetically arranged in such a way that men press to pump up easier and faster than a woman.
- 7. Do not forget that this program allows you to strengthen and pump up the abdominal muscles of the press, but from the grease layer will have to get rid of other methods.
The best exercises on the bench for the press - how to quickly pump cubes?
Description of exercise
The set of exercises for the press in 8 minutes is suitable for all somatically healthy people. The following exercises are included in it:
Basic twisting. To start an exercise, it is necessary to take the position lying on the back. Hands bend in the elbows and put under the head. Legs slightly bend in the knees to an angle of 90 degrees and fix in that position. From this situation, it is necessary to lift and lower the upper part of the body, while ensuring that the lower part of the body remains fixed.
Side closures elbow to the left knee.The body in the position lying, the hands are bent and lie behind the head. You need to reach one's elbow to the opposite knee. The legs in this exercise should be bent in the knees, while one leg stands on the floor, and the other to which the elbow stretches, remains on weight and in no case concerns the floor. The amplitude of movements must be maximum: this will allow you to experience the work of the muscles and makes the result more efficient.
Side twisting elbow to the right knee. It is performed in the same way as the previous exercise, only the hand and foot change to the opposite. When connecting the elbow and the knee, you need to rely on the lower back. If the exercise is done technically correctly, the stress will be felt in the abdomen.
Touching legs.From the position of lying at the same time raise both legs up and leave them in such a position. Then raise the upper part of the body, pull the hands up and try to touch the tips of the fingers of the ankle. If the exercise is difficult with straight legs, you can slightly bend them in the knees and keep in this position during the exercise.
Reverse twisting.Foot folded the cross and try to pull the knees as close as possible to the chin. Head and shoulders can be slightly raised. The bottom of the back is fixed - so the tension of the muscles of the press will be maximal.
Twisting in the direction. Lying on the back, you need to bend your legs in the knees and lower them to the right. To bend the left hand and lock the palm on the back of the head, put the second hand on the stomach. Next, you need to try to pull the leftmost elbow to the knees lying on the floor. This exercise is performed smoothly, without jerks.
Twisting to the other side.The movements are performed in the other side, respectively, the position of the legs and hands is changing to the opposite. It is important to engage in the work of the abdominal muscles, because the goal is to traine them. Neck muscles need to try to keep relaxed.
Shone between legs. In the lying position to bend legs and put them on the floor on the width of the shoulders. Cross palms and start raising the upper part of the body with jerks, directing the hands between the legs. It is necessary to control the chin not pressed against the chest, and the head did not throw back.
Shone kicks. Hands stretch along the body with palms down or lay them under the buttocks. Slightly bent legs need to raise and push them up. You can fold the legs of the cross, the main thing is to raise them as high as possible, so the effect will be more apparent. In this exercise, the upper part of the body must be fixed.
Alternate twisting. To lie on the back and fold your hands behind the head so that the palms lay on the back of the head. The legs bend in the knees so that the stops stand at a distance of 30-40 cm from the buttocks. You need to smoothly raise the top of the body and the right elbow touch the left knee. To put the leg at this moment to meet the elbow. Return to its original position, then connect the left elbow and right knee.
Twisting with hands on the stomach or chest. The exercise is performed from the position lying. Hands need to put a cross on her chest or belly. Bend feet in the knees. You need to lift the torso to the legs. The lower limbs must remain motionless. It is necessary to control the muscles of the neck and backs are not tense, only the press should work.
All exercises used in the complex are thought out that even the minimum amount spent per day, in two or three weeks gives a tangible and visible result.
Levels are characterized by the number of repetitions and interruption time:
The whole range of exercises at any level must be performed in 8 minutes. Thus, in the second and third stage, it is necessary to significantly increase the speed.
And a little about secrets ...
The story of one of our readers Alina R.:
Especially degrees me my weight. I greatly scored, after pregnancy weighed as 3 seconds together, namely, 92kg with growth in 165. I thought the belly will come down after childbirth, but no, on the contrary, it began to gain weight. How to cope with the restructuring of hormonal background and obesity? But nothing umbrellas or mans a man like his figure. In his 20 years, I first learned that the full girls call the "woman", and that "such sizes are not sewn." Further at 29 years old divorce with husband and depression ...
But what to do to lose weight? Operation Laser Liposuction? Learn - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, Mostimulation? A little more accessible - the course costs from 80 thousand rubles with a consultant nutritionist. Of course, you can try to run on the treadmill, before the breathtaking.
And when to find all this time? Yes, and still very expensive. Especially now. Therefore, for myself I chose another way ...
Strong and beautiful muscles of the press - the dream of most people. Many believe that it is impossible to achieve such an effect from the muscles of the press in a short time. Also, some are mistaken, believing that the time to achieve the tightened press need a lot or that efforts to achieve effect will be in vain. However, these opinions are dubious. People helps to pump up the press in 8 minutes 1 level, but this does not indicate that it should be stopped, although in some cases it is quite enough.
There is a lot of information and video about how to pump up the press in 8 minutes in Russian or translated. Some of this information causes any kind of emotional reactions. However, it is not necessary to neglect it, in these courses it is narrating detailed information on how using the training program is carried out by separation of the complex at 3 levels of complexity.
Information preparation for training program
Before proceeding to the implementation of the dream in the form of a slim and beautiful press, it is worth considering several important points. First, it is necessary to morally prepare themselves to maintain the physical condition of the press will have to preserve it with the desire. Secondly, the myth that it is possible to achieve body tightness in only a few years or by permanent training, it will spread in the IMG, provided that the training complexes are properly implemented.
Muscular mass of the press is easy to restore, subject to insignificant status running. This is a distinctive feature from the rest of the muscle group. You can pump up mini press due to high-quality execution techniques. If the condition of the abdominal muscles is completely bad - you need to train the body no more than 3 times a week.
But how to pump up the press in 8 minutes a day, so that the cubes are visible? To begin with, it is worth considering one physiological feature: the cubes will not be visible until they closes the fat stupor. After all, the press in 10 minutes a day, and even for a shorter period, you can pump up, forming cubes.
So that a strong press is visible, it suffices to follow 3 simple rules:
- stop consuming in large quantities fatty, strongly salty, sweet and containing food products in large quotories;
- related to your diet: if necessary, reduce portions, but consuming them more often;
- to perform aerobic workouts with a frequency at least 2 times a week and generally try to sweat yourself, with fats and toxins, and moderate physical exertion not only make it possible to maintain a physical condition in good tone, but also improve the health and quality of life.
How best to pump press, following the training program
The dream of the acquisition of a beautiful body is feasible by the execution of training techniques consisting of 3 levels of complexity. Whatever the preparation of a person, in any case, you need to start from level 1, hereinafter - to the rest. If the preparations were previously not carried out, it is necessary at the initial level to carry out at least 3 workouts, and then go to the second.
The normal response of the body is the appearance of the day after the workout of the pain syndrome. After 3-4 training, it is eliminated completely, and the body adapts. The main technique for performing the first level consists of loads on the tops of the press.
The first level includes the following set of exercises:
- In the layout position, fold the legs in the knees, raise the toast and make movements to the body left-right.
- Frame, folded the legs in the knees, put the hands behind the head, make the housing the rotary movements so that the elbow right hand concerned the left raised knee, then on the contrary, the elbow of the left hand touch the right knee.
- In the position of the lying feet bend in the knees. Raise the housing, closed in the castle of the hand stretch forward.
- To lie on the back, put your hands under the head. Raise one leg, then the second, two seconds and omit also alternately.
- Next, again go on the back, folding his legs in the knees, put his hands on your feet. Exercise with the help of raising the case in such a way that the hands "slip" towards the knees from the thighs.
- It will be necessary to raise the legs at an angle of 90 degrees and perform rhythmic movements by the body, trying to touch the caviar of the legs.
- The following exercise is made by raising the hull with folded hands on the chest, the legs should be bent in the knees.
- The last exercise at this stage is done in this way: semitted legs and body lift, arms along the body (this is the starting position) and perform additional rhythmic raising. All exercises are performed for one minute, then give the body to rest for 30 seconds and proceed to the next exercise.
In addition to level 1, form a beautiful press in 8 minutes 2 level also allows. It differs from the first diminished number of time for recreation (up to 15 seconds) and additional exercises in a more complicated form in the sense that you need to keep the housing anymore. Exercises are also added in the form of foot approach to the body body. In conclusion of the second stage, turns the raised housing in such a way that the right hand gives the heel with the right bent into the knee legs left - left.
The third level of complexity of the training program does not provide for recreation, is complicated by the fact that exercises are added using cargo. In conclusion, do an exercise, called "horizontal scissors", the body should be raised, legs raised 15-20 cm from the floor.
Since the muscles of the press always need physical stresses, at least once a month you need to do these exercises, otherwise the effect achieved will be lost. Also do not forget about proper nutrition and a healthy lifestyle.
The press is a complex of muscles, located from the pubic dice from below to the Meso-shaped process from above. Basically, these muscles perform two tasks: bringing the chest to the belt, and the second is to maintain the upper part of the body in equilibrium.
Method for the development of the press
Basically, the press develops when compressing exercises. To obtain a qualitative result, it is quite 8 minutes press per day. The development of abdominal muscles is accelerated at a high level of load, which can be obtained in the gym or at home, as special simulators are required to perform classes.
This training program is useful for those who have no sufficient time for full-fledged physical exertion. The cycle in 8 minutes consists of several exercises for 50 seconds performed by each other. In order not to damage the skin of the back, you should lie on the rug for classes.
Performing first exercise:
- To lie on the back, straightening the legs and hands. The pelvis and the top of the back must be tightly pressed against the surface. Under the flaw should be a small gap.
- Bend legs, leaving the foot pressed to the floor.
- Hands can be copper behind your head in the castle.
- Run the rapprochement of the housing with the bottom of the body, then return to its original position. The compression should leave no more than a second, and three.
- Repeat these movements for one minute.
Relax for 20 seconds and go to the next exercise.
Foot rise up
The second exercise to fulfill the press complex in 8 minutes is more complex, and an unprepared person will seem impossible, but in fact it is quite simple.
Exercise:
- Lie on the back.
- Legs to raise so that they are at an angle of 90 degrees to the body.
- Hands arrange parallel to the body and make the main focus on them.
- Raise your legs vertically up using the bottom of the case and return to its original position.
- Repeat the exercise for one minute.
After execution, you need to wait 20 seconds to restore forces.
Foot
This is the second complex exercise used in the press complex in 8 minutes. It is similar to the first, but has some differences.
Performance algorithm:
- To lie on the back, pressing the tailbone and the blades to the surface.
- Legs must lie on the ground with a slightly bent knees.
- Hands lie in parallel.
- Raise the legs in relation to the body of 90 degrees. With effort, try to reach your shoulders with your knees, but do not touch them, then return to its original position.
- Repeat the move within a minute.
After 20 seconds of recreation, proceed to perform the remaining three exercises. Since this is a training session 1 of the press in 8 minutes, it is recommended that it is recommended even to those who have never received such physical exertion.
Exercises for the abs
Previous two exercises usually cause difficulties when performing, so they are made separately, the rest are simpler, but no less effective. After their holding, the press complex in 8 minutes will be completed.
Touch elbow knee:
- Lie down exactly on the back.
- The legs are bent in the knees, the feet are pressed to the floor.
- Hands are cloudy behind her head in the castle.
- Start compression, approximate right elbow with left knee.
- Repeat the exercise for 50 seconds. Make the same actions, approximate left elbow with the right knee for 50 seconds.
This exercise is counted as two, walking on each other. Relax 10 seconds.
Isometric exercise:
- Raise your legs so that they are in relation to the body 90 degrees. Bend your knees.
- Straighten your hands, lift them so that the palms are at the knee level.
- Squeeze the press and hold it for 50 seconds.
- Relax and break 10 seconds.
Isometric exercises perfectly affect the muscles of the press, making them stronger and hardy.
2 level
8 minutes of the press performed according to the program proposed above helps to comprehensively develop the live abdominal muscle, improve blood circulation and strengthen ligaments. But what to do if this complex has become familiar and does not bring more desired result? Then you can go to 2 levels of 8 minutes of the press that the body will cheer and improve the muscle state.
The feature of the second level is that the exercises are performed faster, and the period of rest between them is reduced by two times, two exercises are also added.
Perform additional exercise:
- To lie on the floor, straightening the legs.
- Hands are located along the body.
- Raise one leg, pull it to your chest. Return to the starting position.
- Raise the second leg and repeat the steps from the previous paragraph.
Relax 10 seconds.
Second extra exercise:
- Frame smoothly, hands are located on the stomach.
- Tighten your legs to yourself.
- Straighten them without touching the floor, squeeze back.
- Repeat the move within a minute.
Relax 10 seconds.
Additional exercises are performed after the basic and complete the second level of exercises.
Reading time: 4 min
To do perfect press in 8 minutes a day - It sounds fantastic, isn't it? Today we will tell, whether short programs for creating a flat abdomen are so effective as they are talking about.
Press in 8 minutes: What is it?
The perfect press in 8 minutes (8 min Abs Workout) is short training from Passion4Profession, which work out all the abdominal muscles: direct, oblique and transverse. You strengthen the upper and lower press, make it hard and approach the cherished dream of many: abdominal cubes. Training is interesting because it does not lead a person, but a robotic character. All exercises are performed on the rug. It is very convenient that you will see which specific muscles you manage to use during exercise.
The 8-minute occupation consists of 8 exercises, each of which lasts about 45 seconds (30 repetitions). After performing two exercises, a half-minute break should be. As a background there is an oral account, so you will not betray from the right rhythm. Eight-minute in the press have 4 options difficulty. On the more complex level should be passed only when you completely master the level current level. You can make your own training schedule, and you can follow this option:
However, it is important to remember what is engaged only on the perfect press of 8 minutes, reach a flat abdomen very difficult. It is necessary to combine the work on the muscles of the abdomen with cardio training and the right nutrition. Since the concept of "proper nutrition" is quite wide, we recommend starting from counting calories. And Jillian Michaels can pick up high-quality cardio training.
What you need to know about the effectiveness of eight-minute for the press?
2. In any occupation should be regularity. It makes no sense to download the press 1 time per week. Take yourself a rule to do this at least 3-4 times a week, because it will take you only 8 minutes. You can make this complex in addition to any training.
3. Carefully monitor the technique of exercise. You should not strain the muscles of the neck, otherwise they will then disturb you.
4. Perhaps the first time you will be difficult to cope with all the exercises. It is absolutely normal, the muscles must adapt. Do not be afraid to simplify exerciseIf you can not yet make the version submitted to the video.
5. Do not exercise on the full stomach. After a meal, there must be at least an hour.
6. You can go to the next level only when you completely and easily cope with the first. Do not force events. Someone is enough and two weeks to increase the level of complexity, and someone will not be enough for a month.
7. Men are purely genetically easier than girls, come to 6 cubes on the press. but flat belly is quite real achieve everyone.
8. Remember that such programs as the press in 8 minutes do not help fight fat. They only work to strengthen the abdominal muscles. And if you do not get rid of the grease layers, you will not see cubes on your stomach.
Is the program "Perfect press in 8 minutes" from Passion4Profession? Yes, but only in combination with moderate nutrition, aerobic load and preferably the workout of the entire body. You can not lose locally, but you can actively work on problem zones. True, do it you only need complex.