Exercises for the press in 10 minutes. How to pump press per week

Each woman dreams of slim and taped figure. Someone prefers to sit on a diet, someone extends themselves to long-term training in the gym. But what to do, if you want to pull up the stomach and make it necessary for the shortest possible time. In this article we will tell you how you can pump up the press at home, with minimal time. But if you seriously wonder how to pump press per week. Or for how long it is possible to get the cherished cubes and what you need to do for this.

Is it possible to pump up the press for the week?

I immediately want to note that it is impossible to achieve a result for a week. The one who promises you pumped press for the week a real charlatan. But do not despair. Performing daily exercises, you can pull the belly slightly. And then it all depends on your initial parameters. Girls, with a small tummy quite enough two, three weeks of intense training. Women S. excess weight We have to wait from one to several months, but the result is worth it.

How to swing the press without harm to health

Despite the benefit of physical exercises for pumping abdominal muscles, in some cases it is recommended to refrain from their execution:

Omission of the uterus and other organs;
In the first two months after pregnancy;
When identifying malignant tumors;
In the first week after the operation (in this case, it all depends on the recommendations of the doctor);
During the PMS;
During the exacerbation of chronic diseases.

Trainers advise not to load themselves in the first two hours after meals. It is fraught with a stomach disorder, and the exercises themselves are more efficient to perform an empty stomach.

How to organize workouts?

To achieve results as quickly as possible, try to adhere to several rules:

Train in the morning. Preferably before breakfast. At this time you can maximize the press. Study of British scientists regarding morning training This is confirmed. According to the results of the experiment, it was revealed that morning exercises Reduce weight by 20% more efficient than those that were performed at another time. In addition, the performance of exercise in the first half of the day can reduce appetite.
Main condition proper training - warm-up. After sleep, the body needs time for the swing. 10-15 minutes of light warm-up exercises will help you wake up and prepare for more complex exercises.
Someone believes that you can pump up the press (and other parts of the body) only in gym. And here we will not agree with you. Of course, under the supervision of the experienced trainer it is easier to do exercises. But for receipt desired result You do not need to have a simulator at hand. You can pump the press alone at home.
Regular training will help you achieve a quick result. But it is important not to overdo it. Perform the exercises three times a week. So you can secure your time to relax. Abdominal muscles need time to restore.
Start with small. If you are a novice, and 3 approaches 20 times seem to you something impossible, do not strive for this in the first training session. Reduce the number of approaches twice, gradually increasing the load. The main thing is to properly draw up a training program.

How long can you pump up a press girl at home?

The growth of muscle mass-process is not fast. Therefore, if you want to pump up the press, do not wait for rapid results. It all depends on your desire and how seriously you come to the process of training .. training should be intense. The more time you pay for pumping the press, the faster you will come to success. But do not forget about rest. Muscle need to restore time. Otherwise, you risk traumageing them. For intensive training sessions And fulfilling all recommendations, noticeable results will appear in a couple of months.

Proper nutrition for the growth of abdominal muscles

Making up a training program for pumping the press, do not forget to organize proper nutrition. It must be balanced. Forget O. strict diets and unloading days. Here is nothing. To resist all physical exerciseYour body needs energy. Fitness coaches advise to include a large amount of protein and vegetable food in the diet. Protein is involved in muscle formation, and plant fiber normalizes metabolic processes. It is important to observe the drinking mode 2-2.5 liters of pure water per day. It is also useful to drink juices, frost and compote, but if possible without adding sugar.

But the list of products and dishes to be exceeded from the menu at the time of workouts:

Fat and fried food;
Food from fast food restaurants;
Alcoholic and carbonated drinks;
Salted and smoked food;
Caloric and sharp sauces.

At the time of workouts, increase the total daytime calorie rate by 300-400 Call. At this point, the body requires a greater amount of energy. But it is not necessary to get it out of oily food. An ideal breakfast can be an omelet with vegetables or oatmeal with pieces of fresh fruits. For lunch, boiled lean meat (chicken, beef or turkey) and vegetable side dish are relying. Dinner should be easy, so try not to go. It will be best to eat vegetable or and drink a glass of kefir. In the intervals between meals, fruit or vegetable cocktails can be prepared.

Important! Remember that a beautiful slender body in a short time not only the result of stubborn workouts. Much envy of the proposed nutrition.

Tips for girls for pumping the press at home

Make up individual program Training. And here much depends on your physical training and initial weight. If you do not suffer from excess weight, then the training program will be standard (heating - pumping press recovery). But if you dream to reset a couple of more than a kilogram, turn on the cardio exercises in the program (, fast walking, swimming).
Drink more water. Daily rate Liquid is 2-2.5 liters. It is important to drink precisely water, not tea or coffee.
During the PMS, it is extremely recommended to download the press and make any heavy exercises. It is better to dedicate this time to rest or walks in the fresh air. It is also important to get enough sleep. The daily sleep rate of a healthy person is 8 o'clock. At the same time, women on a full-fledged rest and restore forces need more time than men.
Fit correctly. We decided to pay special attention to this item. Since no workouts guarantee the result, if you do not start watching your power. In addition, any load without full nutrition can cause problems in the form of dizziness, headaches and increased fatigue.
Muscles quickly get used to the loads, so it is necessary to constantly increase the intensity and duration of classes. But do not overgrow. Do not forget to allocate time on vacation.
It is important to fulfill the correct exercises. Consult the coach. But if there is no such possibility, use online tips or look at the Educational Video.

Effective exercises for pumping press

When performing exercises for pumping the press, it is important to use all muscle groups. So you will achieve a better result. There are 4 groups of muscle press:

Direct muscle press.
Inner oblique muscle press.
Transverse press muscle.
Outdoor muscle muscle.

For each of these groups, sobs are provided different kinds Exercises. Consider a few of them.

Attention! The number of repetitions and approaches individually and is calculated from your current physical condition.

Side twisting lying on the side

This type of exercise perfectly trains the sidewall muscles of the press, both internal and external. Lie on side on a flat surface. Bend your free hand in the elbow, touching the palm to the temple. Put another hand along the body. Slowly pull the elbow to the legs and come back to the original position. Make 15 approaches and turn over. Repeat the same action on the other side.

Side twisting in the position lying on the back

Another kind of workout of the side muscles. Lie on the back and bend the right hand in the elbow so that it touches the temple palm. Bend legs. Slowly lift the body and contact your right hand with left knee. Exercise 10-15 times and change your hand. In the same way, slowly lifting the case, tap the elbow of the left hand of the knee of the right leg.

Exercise bike

It is intended for training direct muscle press. Lie on the floor and make your hands behind the head. Raise your legs and slightly bend in the knees. Lift your head over the floor, while not putting pressure on the neck. Legs make movements that imitate riding a bike for one minute. Newbies can start with three approaches per day. This exercise can be used to train the presses oblique muscles. To do this, with each lift, perform twisting by directing the right hand to the side of the left leg, and vice versa.

As in the case of a bicycle, it is intended for training direct abdominal muscles. Sit on the edge of the chair and straighten your legs. On the breath tighten right leg To the chest, gradually bending it in the knee. On the exhalation I lower the leg back. We repeat the same with the left foot. We perform 3 approaches 10 times per leg.

Lifting the pelvis in the position lying on the back

To perform this exercise, you need to lie on your back, on a flat surface. Bend your legs in the knees and slowly raise the pelvis. At the same time, the blades should come into contact with the floor. Strain the muscles of the press and delay in this position for 10 seconds. Make 3 approaches 10-15 times.

Lie on the back and put your hands along the body. On the breath lift them up, forming an angle of 90 degrees. Hold in this position for 10 seconds. At the same time, try to strain the muscles of the abdomen as much as possible. Make the required number of approaches 15 times.

Perform exercises gradually, increasing the load every subsequent week. Remember that the constancy is the key to success. If you want to achieve results, do not skip the workout. If, of course, we are not talking about health problems. For a period of colds, give up classes.

How to pump up a press girl at home - video with a complex of exercises

(3)

The idea for writing this article was reflections on the growing pace of modern life. Many of the men are constantly in a hurry and want to catch the maximum per day. But in the days of only 24 hours and not everyone can go to the street sports field or the more fully to work out in the gym by virtue of their employment. If you recognized yourself, then this training program on the press of the house in 10 minutes a day will be your "wand-cutting".

The entire set of exercises is performed at home and does not require a hike to the gym or at the Sportsport, although it can be used in the gym.

These exercises strengthen the main muscles around your body. And also have a typical nature of the fulfillment of the basis of which is minimal television with maximum muscle tension. I also want to note that this complex for beginners, but experienced athletes can adapt it to them by increasing the number of repetitions.

An important nuance : Before you start, warm up with a 6-8 minute workout. After that cool with a 5-minute stretching. In addition, exercises are contraindicated to persons who have problems with their backs.

Direct lift torso

purpose: All abdominal muscles

The initial position is lying on the back, the feet on the floor, the knees are bent. The legs should be on the width of the thighs, the hands are put on the bottom of the hip.

Slowly twist to the knees until your shoulders will be about 10 centimeters from the floor. Hold this position for 3-4 seconds and slowly go down. Perform 12 repetitions for the press.

Remarks:

Do not pull the chin in the chest when you rise.
Do not put your head on the floor.

Skit lift torso

purpose: Screw muscles press

Lie on the side, bend the knees and fold your feet on the floor as indicated in the photo. Put your hands on the chest or the head.

Slowly turn to the thighs until your shoulders are approximately 7-8 centimeters from the floor. Hold the torso in this position 3 seconds and slowly go attentive. Perform 12 oblique rates and repeat the same with the opposite side.

Remarks: The same as in the first exercise.

Planck

purpose: Abdominal I. lumbar muscles

Lie on the belly face down, take a starting position based on the forearm and fingers of the legs with straight legs and hips, raised to create a straight line from the head to the fingers.

Shoulders must be right above the elbows. Focus on your press reduced during exercise. Hold this position for 30-45 seconds and repeat 3 times.

Remarks:

Do not allow the bottom of the back to descend during the exercise.
You must look at the floor.
For easier version, perform a bar with your knees on the field, but it will immediately reduce efficiency.

So 2 more left simple exercise From the training program for the press for 10 minutes and the first 3 methods from the complex also have a simple level of complexity.

Side Plank

purpose: muscles of the bottom of the back and oblique muscles

Lower on the side, leaning on the elbow. The shoulder must be right above the elbow. Straighten your legs and lift the hips to create a straight and hard line from the head to the legs.

Keep the neck exactly without disturbing the straight line. During the exercise, the press must be tense and compressed. Hold this position during 20-30 seconds And repeat 2-3 times. You should repeat the exercise with the other side.

Remarks:

Keep your hips straight during the exercise.
Do not allow the lower back to do.
For easier version, run the side bar with knees on the floor instead of straight feet.

Cooling with foot climb

purpose: Lower press

Lie on the back, bending the knees and laying the legs on the width of the thighs, the feet on the floor. Put your hands on the chest, but you can and for your head, although the first option in my opinion is more convenient.

Slowly tighten the legs to the chest, bent them at an angle of 90 degrees (as in the photo), while the buttocks and the tailbone will not break away from the floor. Hold in this position for a moment and slowly go down. Perform 12 foot lifts.

Remarks:

Do not pull the chin and neck in the chest when you rise.
Do not lift the neck with your hands if you preferred the initial position of the hands behind your head.

As for interruptions between exercises

Ideally, the program is designed for men who do not have a large number of fatty sediments or beer abdomen - I described how to remove the beer pusico a man in one of the reviews. By the way, these recommendations applied my comrade from the next apartment that in 2018 was 45 years old.

Outcome: threw a beer, did uncomplicated exercises, I chose a diet and lost 11.5 kg for 3 months. 👍🏻

But back to the issue of breaks and for good, they should be absent due to the fact that 10 minute load non-stop has nothing complicated. But if you have overweight Or perform a complex continuously difficult for some other reasons, you can enter short breaks, but do not forget that it will increase the total time of the program itself.

I want to bring advice capable of improving and facilitating the execution of a 10-minute training program for muscle press:

Before occupation, the room should be well venty.
The warm-up is performed.
The program is more convenient to perform on the rug of the foam.
Between the last meal and the occupation should take at least 2.5 hours.
If you have something or just bad state of health, give up any loads.
To achieve visible results, make a complex 4 times a week for 1-1.5 months and adjust the diet.

Publication author:

Support the project by the reposit!

Beautiful belly is the achievement of long and hard physical labor. Having a beautiful belly from nature is good, but little in order to maintain it years. To achieve due results, you will need zeal, desire and work. Although, not so, it is difficult, provided that you will be engaged in your press daily. Moreover, there is a wonderful exercise for the execution of which you will need only 10 minutes a day.

Not every woman and not every man is engaged in their press, and, as a result, the "jelly" belly in women, and, as if pregnant, Mamon in men. Want passersby to admire your tightened beautiful belly, forward - everything is in your hands. Beautiful press in 10 minutes is possible.

There are many techniques by how to swing the press, consider effective techniqueHow to pull the press in just 10 minutes a day.

This program includes several specially selected exercises, while observing the sequence of which, the desired result is achieved.

It is important to comply with some conditions whose execution in the complex of one program is equally significant.

it is necessary to perform corrective exercises for muscles. abdominal press.
it is necessary to perform aerobic exercises that help burn fats and, accordingly, reduce weight.
what is also important - it is necessary to eat rightly balanced.

Exercises for the press for 10 minutes on this program involves three stages so that the training does not seem exhaustive and had a good result.

These three stages are divided by day:

1 day - exercises for the bottom of the abdominal press,
2 day - exercises for abdominal muscles,
3 day - exercises for the top of the press.
On the 4th day we take a break, rest, then repeat the program again.

What exercises must be performed on a 10-minute press complex

First of all, try not to be distracted, follow each exercise, trying not to make delays and pauses between them.

First, perform the workout - aerobic and tensile exercises.

The first three exercises effectively stretch the neck muscles and begin with the initial position: sitting, straight back, legs are crossed in ankle area.

Hands on the back of the head, slowly tilt the head ahead, while how closely pull the chin to the chest, delay in such a position to 10 accounts, go down. Try to keep your back straight, and your hands on the back badly press.
Alternately (right hand is the left side of the head, and - on the contrary) perform next exercise. Right hand brush put on the left side of the head, and left on the left knee. Perform head slopes to the side, trying to touch the shoulder. Hold on 10 scores, go down and perform the same exercise - on the contrary. While doing this exercise No need to press the ear to shoulder by force, but you need to keep your back straight.
Put your hands on the back of the back and slowly tighten your head back, holding hands. At the same time, keep your back straight, do not bump and slowly slow down the head.
Effective for stretching muscles in the back area and buttocks. It is necessary to perform from the position lying: tighten the legs bent in the knees, to the chest, clasping them with palms. It is necessary to lift the head and shoulders in this position, tightening the chin to the chest and, stay for ten and fifteen accounts. Try not to tear up the lowerland from the floor, and to grieve in such a way as to feel the stretch of all muscles of the back.
For stretching side muscles. Position: lying on the back, hands to the sides, bend the legs in the knees, while fitting the foot to the floor. Lower the knees to the right, the head left, and on the contrary, lingering in each position on 10 bills. Try not to tear off the floor from the floor, and the knees as much as much as possible to the sides.
Effectively for the muscles of the abdominal press. Right position: lying on the stomach, arms bend in the elbows under the chest, while tightly press the palms to the floor. Rift over the floor, slowly miscalculating hands. Rim up only shoulders and stomachs, the loin should remain stationary. Draw on 10 accounts. Try not to strain the muscles below the lower back, do not throw the head, but your hands straighten in the elbows.
Effective for stretching back muscles. Source position: Become on all fours, placing your palms right under the shoulders and tightly pressed to the floor. Make a kitty exercise, lingering in the position of the back of the back for 10 bills. Try to bend as much as possible.

Training schedule "Press in 10 minutes" by day

Remember, you will need only 10 minutes for the press. Please note the main rules:

exercises, resting between them no more than 3-5 seconds,
observe the scene of the steps and correctly distribute the load, gradually increasing the number of times.
change the exercise rate only when your muscles are ready for this.

First day - training of the top of the abdominal press

Perform three approaches:

1 and 2, the above technique,
3 and 4 exercises,
5 and 1.

Each exercise is performed for 15 to 20 minutes in the approach.

First time you can do 10 repetitions.

Second Day - Skim Muscle Training

Three approaches:

1 Exercise,
2 Exercise,
3 Exercise.

Just like on the first day, try to do the exercises for 15-20 times.

Third Day - Training The bottom of the abdomen

Three approaches, in each, follow only 1 and 2 exercises.

A beautiful press in 10 minutes is a completely saturated task for any person who wants to look beautiful, have a tightened figure and "cubes" on the press.

If you care about your health and figure, then surely you are fans of healthy balanced food and effective exercise. Making the focus on the last, we offer you a proven formation method beautiful press At home. You will be surprised, but this can be achieved a week later, paying only 10-20 minutes of exercise.

To begin again, repeat the secret of success: 7 exercises for 10-20 minutes / per day For a week - and your press will acquire a more tightened form. The main thing is not to dwell on the achieved and continue regular training more than 1 week. Why is that? Each person will need different time to appear the first "cubes", but pleasant changes await you by the end of the first week.

You will need:

1. Sofa / chair / chair;
2. 10-20 min. / Per day;
3. Will strength / Positive mood / Focus on the result / Support / Motivation ...

Exercise 1

Sit on the edge of the sofa. Lift the legs so that they do not touch the floor. Now you are in a very uncomfortable posture, you will point, the muscles of the press are tense. But the back at the same time, so help your hands, resting them into the sofa. Now you keep some equilibrium.

Now bend your feet to yourself, and then straighten. It must be done 20 times. Bend and straighten.

Exercise 2

Now change the position. Lie on the floor, putting something soft. Raise your legs 90 degrees (both together), then lower. Take this exercise you need 20 times.

Note: It is difficult to lift the legs at exactly, so help your hands: putting hands under the buttocks or supporting the back of the legs.

Exercise 3.

In the same position, we make the "bike" known to all. Also 20 times.

After that, you can relax. But not long, there are still exercises ahead.

Exercise 4.

Again, we do not change the position. Now we are trying to get the knees to the chest, swaying back and forth. It is important to understand that from the position of lying on the legs to themselves, take it to the chest, then spring straighten the limbs. And again 20 times.

Exercise 5.

Now put your feet on the sofa, and learn back on the floor. You need your hands to get to your knees and go back on your back. Without no changes, we do it 20 times.

Exercise 6.

Complicate. Now in the same position you need, holding hands behind your head, reach the knees. It will be more effective if the right hand will reach to the left foot and vice versa. So you not only swing top pressBut also twist the spine, which is also very useful. Of course, 20 times.

Exercise 7.

And finally the last. Without changing positions, now we will reach your hands, we start your hands behind the feet, it will also cross. And also 20 times.
After that we advise you to take warm or cold and hot shower. Give the body to relax, and the breath is to recover.

Lost!

We want to draw your attention to the fact that not everyone immediately will be done to make every exercise for 20 times. It is best to start from 5-8 times, gradually increasing every day for 3 repetitions. It is important to understand: better do less, but longer. After all, the most difficult at first when the press the next day hurts and no longer hunt for doing exercises. The most important thing is not the quantity, but duration. Of course, do not forget about the rest. Also drink more water.

8 years ago, Polina was fond of bodybuilding. In 2017 began to prepare for competitions and six months later won the silver crown in the FIT model category. Polina is engaged in the rocking chair 4 times a week and complies with a sports diet. Such a hobby.

I talked to Polina to find out her experience in pumping the press. What exercises give the result and what you need to do so that the press was visible.

Polina is engaged in the simulator for 2 hours a week

How much time leaves

You can make your belly tightened in 2 months just burning excess fat. Even small muscles are visible if they are
There is no fatty fiber. The "Cubes" will take 6 months. For a pronounced press, which will come across a small layer of fatty fiber, you need to spend the year.

Press Polina before the start of classes

In half a year

How to start

In the first training session, your muscles are not ready for heavy exercises. It is necessary to bring them into the tone and prepare for full loads with a light complex of exercises.

1-2 months of classes

After the first occupation, the muscles will hurt 3-7 days. When the pain is completely passed, repeat the workout. After the second workout, the pain will pass faster, after the third even faster. When pain becomes the next day or will cease to appear at all, go to the next complex.

3-6 months

7-12 months

Below, Polina told in detail about the press and showed proper execution Each of the listed exercises.

What muscles are swing

Straight abdominal muscle, internal oblique muscles and external oblique muscles form a press. For us, from aesthetic point of view, only external oblique muscles and direct muscles of the abdomen are important, because these two muscles are visible.

Direct muscle abdomen

Muscles torso, front view. Sinelnikov R.D. "Atlas of the Anatomy of Man"

This is one flat and long muscle that wipes the outdoor wall of the peritoneum. The long bundle of tendons crosses the muscle in the middle from the pubic bone at the bottom to the chest bone at the top. A few bundles of tendons cross the muscle horizontally.
Because of these intersections, we see "cubes".

"Cubes" do not work separately. You can not pump separate or bottom. The straight muscle of the abdomen works only entirely. Any exercises on the press will use all the "cubes" at once.

Twist

Little belly muscle is needed to twist the housing to the pelvis
Or twisting the pelvis to the case. Hundreds of existing exercises
For the press use one of these functions. Therefore, we will do those exercises that the maximum concentrate the load on one of these vectors of the movement.

Twisting lying on a gymnastic rug

Lie on your back and bend the legs in the knees.
In the breath slowly twist top Bodies to the knees.
At the top point, zerite for a second, additionally tightening the muscles of the press.
At the exit, slowly return to the starting position.

It is impossible to completely relax and lower your head on the floor. The voltage must persist constantly - throughout the amplitude.

Reverse curls

Reverse twisting lying on a gymnastic rug

Lie on the back.
Hands pull along the body.
On the exhale slowly lift both legs up.
Lunch on the breath.

Double twists

Double twisting at the same time raising legs and arms due to the muscles of the press

Lie on the back, bend legs in the knees.
On the exhalation, slowly twist the housing and legs to each other.
In the breath, go back to its original position.

Vacuum

Vacuum strengthens the straight muscles of the abdomen and deeply lying back muscles. Trains suspension of internal organs and massage them.
But for us the main thing is that the vacuum makes the waist thinner. Mastering the vacuum is easiest to stand on all fours.

Vacuum on all fours

Stand on all fours.
Relax your back, throw weight on your palm.
Make the maximum exhalation and pull the stomach for 20-30 seconds.
To inhale relax the belly.

You can learn how to make a vacuum sitting, and then standing. After some time, you will notice that in a relaxed form, the stomach does not repel and does not hang. When you master the technique, you can do
This is an exercise in public transport, at work, at the bus stop. Practice and spend your time with benefit.

Outdoor abdominal muscles

Muscles torso, view of the right. Sinelnikov R.D. "Atlas of the Anatomy of Man"

The outer oblique muscles stretch the painter from the armpits to the bottom of the abdomen. These are paired muscles that forms the side parts of the body. They help us bend, rotate and maintain the right posture.

Diagonal twisting

The most effective exercise that will help develop oblique muscles.

Alternately right elbow to the left knee and vice versa

Lie on the back.
Raise the housing and legs above the floor.
On the exhalation, pull the left elbow and the right knee to each other.
It is important that the body unfolds diagonally.
In the breath relax.
On exhale pull right elbow and left knee.

Fast muscular fibers

The muscles of the press consist of rapid and slow muscle fibers that react to different loads.

Fast or glycolithic fibers increase in the amount of power training. Exercises should be so heavy that by making 6-12 repetitions, you will no longer make any one.

6-12 severe repetitions before refusal
We do in a complete amplitude with the tapping of the floor at the bottom point
Resting a minute and more between approaches
3-4 approaches in one exercise

Any of the above exercises can be done as much as possible for themselves. For example, 6 repetitions of 3-4 hikes for reverse twists with a load on ankles will be enough. it heavy exercisewhich will be injured extremely fast muscle fibers your press.

Slow muscle fibers

Slow or oxidative fibers are not able to overcome heavy loads. They work for endurance and transfer long work. But this does not mean that one and the same exercise must be made 50-100 times. You need to do exercises so that the muscle is continuously tense for a long time. Such exercises are called static-dynamic.

Many micro-repetitions 30-50 seconds in amplitude
Constant voltage without relaxation at the bottom point
Burning and pain before refusal
Rest between approaches: 30-50 seconds
3-4 approaches, then rest 5 minutes and can be repeated

Any exercise can be done in a static-dynamic form. For example, ordinary twisting. You lie down on your back and twist in the segment of the most intense amplitude. Within 30-50 seconds you make "microdvitations" inside the amplitude. In the muscle will be burning.

How to increase load

The body adapts to any external factors. After that,
How did you injured the muscles of workout begins healing to the initial level - compensation. Then the muscles become a little stronger and more - supercompensation.

Simulators

Roman chair or inclined bench lengthen the amplitude and increase the load. The lower your housing and head relative to the hips, the more difficult it is to make twisting. The amplitude can adjust lifting or lowering the inclined plane.

The higher your rib cage And the head relative to the pelvis, the harder it is to make reverse twisting due to the greater amplitude. Hanging on the bars or horizontal bar raise the legs are harder. The housing is in the highest position relative to the pelvis of all possible.

If the load does not increase, then the muscles fit and the growth process will stop.

Balls and hemispheres for fitness

On the ball or hemisphere for fitness you can make simple, diagonal and reverse twisting. The ball increases the amplitude of twisting and makes it possible to stretch the muscles as much as possible. During simple and diagonal twisting in the initial position, the head should hang. The lower you will get off in the spine,
The stronger the stretch and more load.

Balls for fitness of different sizes for different growth

In addition to the live muscle to work, the outer oblique muscles of the abdomen are included. They stabilize the housing on an unstable support and help to maintain equilibrium.

It is necessary to regularly give muscles greater stress than in the previous training. Initially, you will have enough of your weight, but then you will need to use weights and simulators.
This will lead to regular growth.

Utyales

Handlers for legs are special cuffs with chopped cargo. Put them on the ankle during reverse curls. Due to the additional cargo there is an increase in the load on the straight muscle of the abdomen and increases the complexity of the classes.

Sand weights with sand 3 kg

There are cuffs weighing from 0.5 to 5 kg. Increase weight gradually, starting with 0.5 kg. Do not use cuffs heavier than 5 kg, it can be too strong pressure on the articular and bond.

How to regulate power so that the press is visible

The press can be well developed, but in ordinary life it is not visible
under the fatley. In order that the relief of the press is visible, it is necessary to reduce the percentage of fat over the straight and oblique muscles of the abdomen. To do this, you need to consume less calories and organize fractional food.

Reduce the number of calories incoming calories

Calculate your individual daytime calorie norm on calorie calculator. Based on the norm, pick up products and make up day diet. This is your point of reference. Regarding this diet you can change products, reduce
Or increase the number of calories depending on loads and well-being.

An example of a day ration

Divide the daily diet for 6 receptions

6 servings of 300 grams in the same containers

Deliver for 6 meals a meal, which was allocated for a day. Breakfast, lunch, lunch, afternoon snack, dinner, late dinner shortly before sleep. You need to eat often and small portions. Maximum size - 300 g
For convenience, you can decompose food for 6 small identical containers. Or 3 and there is half a container for reception.

There is always better at the same time. After a week of such a regime, the body gets used to the flow of food at certain hours and prepares for it. In the stomach, digestive juice is distinguished, the salivation increases. The body is faster and easier to digest food. A minor feeling of hunger will appear strictly by the hour. This will exclude the risk of snacks and overeating. In order not to forget, you can put several alarm clocks.

Memo

Belly pulls out for 2 months. At "Cubes" will leave 6.
For a pronounced press, you need to spend the year.
Before heavy workouts, prepare the muscles with a light complex exercise.
The press is not divided into the upper and bottom. Any exercises are swing a straight abdominal muscle.
Make exercises for fast and slow muscle fibers.
Increase the load. If this is not done, then the muscles fit and the growth process will stop.
Reduce the number of calories incoming.
Divide the daytime diet on 6 receptions.

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