It is no secret that the cherished cubes in the press are the limit of dreaming not only the majority of men, but also women. Create yourself to the desired fitness form using fitness classes in gym Or even at home. However, a person is always inclined to count on an instant result, and he is very worried about the cubes. An unambiguous answer simply does not exist. The physiological indicators of each person are purely individual, and the achievement of the desired result depends on the set of factors. With good physical exertion and proper mode Food to cubes on average will take about 2-3 months.
Before starting training, you should know that the press is divided into the upper and lower, as well as for each site there are certain exercises. If you are interested in how to pump up the top should be focused on raising the case. All sorts of slopes and twisting are swing oblique muscles, but women should not be carried away by similar exercises, because by increasing muscular mass The waist amount may increase. It is better to replace their classes with a leaning hoop, this will help get rid of the fat stratum on the sides and simulate a smooth bend. To achieve a visible result, turn it 3-4 times a week for at least 30 minutes in each direction. But raising legs provide good load with lower press.
If you seriously care about how much you can pump up the press to cubes, then you should pay close attention to the number of approaches and repetitions, but there are no certain standards here. It all depends on your physical training. For some 50 repetitions will seem like a trifling, and the other and 10 will be in tightness. To achieve the result, you must navigate muscular pain In the studied press section. After the start of the exercise, you will feel burning in the muscles, but not a sharp pain. It will seem to you that your press seems "burning" from the inside, here the main thing is not to stop, but take another 5-10 times. After all, these last repetitions are the most valuable. After the approach, you can relax a minute and proceed to the next one. Total worth making 4-5 approaches. Do not forget that all the muscles in the human body are downloaded from the bottom up, which is why it is precisely to read from the lower press and gradually move to the top.
Ask any coach about how much you can pump up the press to cubes. None will give a faithful answer. Everything will depend on your own efforts, and it is not only about the intensity of training, but also about power mode. No matter how much you estimated yourself with exercises, you never see your long-awaited cubes while they are hidden under a dense interlayer subcutaneous fat. This does not mean that you need to sit on strict diet And deprive themselves all the joys of life. Enough to follow simple rules:
- Fit small portions, but 5-6 times a day. It is necessary to disperse the organism metabolism and accelerate the natural burning of fats.
- Drink a lot of fluid. We are talking about simple water, natural juices and green tea. They will significantly speed up the metabolism.
- Do not limit yourself to sweets, but only until 12 o'clock in the afternoon. Crafts used before that time and sugar will not affect the figure, but on the contrary, they will benefit in the form of a charge of energy.
- Switch to bread and baking from rude wheat varieties. In such products less carbohydrates and more useful fiber.
- Make focus on abandon excessive consumption of oily and carbohydrate food in the afternoon.
- The last meal must be no more than 4 hours before sleep. Then everything you ate will have time to digest, and not postpone overnight in the form extra kilogramov and centimeters.
The erroneous opinion is common that daily workouts make it possible to achieve a result faster. Often, you can hear the question: Press to cubes, if you do every day? "It is important to know that the muscles of the press need restoration. Only in the days of rest occurs, there is an increase in muscle mass and volume. This happens by filling the micro-gaps obtained during training, therefore 3- 4 times a week will be quite enough. With such a load and good nutrition, you will soon be able to boast covert cubes.
To become the owner of ideal presses cubes, an average man without excess weight It should be done 2 - 4 times a week for 30 - 40 days. He needs to perform 100 lifts of legs and hulls. It is not necessary to hope that the result will be noticeable immediately. The embossed and pumped belly requires regular workouts and a lot of will.
Specialists advise newbies not to overdo it! Do not hurry to immediately load your body, if you didn't do sports before, after all, your muscles are not accustomed to great loads, so they can be injured, and you will feel the ailment and weakness in the whole body for several days. If you wish to become the owner of the perfect press, carefully monitor not only the number of repetitions, but also for the tempo and intensity of classes.
Recommended training mode for a healthy average high-power representative: 15 - 20 twisting repetitions for 15-20 seconds. After a 30-second interruption, the exercise should be repeated. Do not be lazy to carry out different types of movements, because it is possible to ensure the necessary load on all types of muscles and make the muscles of the abdominal cavity with relief and strong.
What you need to pump up the press as quickly as possible
To begin with, decide what is the cause of your dissatisfaction with your own belly: this is an excessive weakness of muscles that provokes tissue collected, or accumulated fat in the abdominal area. In the latter case, do not hurry to start exercises on the press. After all, even experienced coaches make it difficult to say,
how much you need to swing the press to remove the stomach. Before this, experts recommend sitting on a diet for a couple of weeks, excluding products with high carbohydrate content from diet. When extra fat deposition passed, you can safely begin training, gradually increasing their intensity.
Very important regularity in training. When asked how many times a week, the press, specialists are unanimously answering: newcomers - three, experienced athletes - at least five.
Well, how many times a day you need to swing the press, often causes a smile on the faces of coaches
After all, no matter the number of repetitions, their intensity is important. For the press cubes are clearly visible in a month, you need to perform at least 10 lifting in 30 seconds.
Moreover, from each week the pace needs to be increased.
Do not forget to perform several approaches at a time, making a small break between them in 30-40 seconds.
If a desired result was not achieved in a month of high-quality
(!!!) Training, use during the class of a variety of sports shells, such as gymnastic roller, dumbbells or expander.
To appear cubes on the press
You will learn how to pump up the press to the cubes to look feminine and attractive. The times when the woman of lush forms was considered a model of sexuality, passed. Now men looking with burning eyes on fair sex representatives with sports and taut figure.
Press and cubes | Where are your cubes hide? | What to do to appear cubes on the press? | Plank exercise complex | Exercises | Complex best exercises on the press
Where are your cubes hide?
Straight abdominal muscle intersects with a transverse, forming cubes. Now many have shock, but everyone has cubes. Yes, you correctly read. Do not rush to run to the mirror and check again, perhaps you will not see them.
The fact is that they hid under a thick layer of fat, and your muscles from the inside cuts visceral fat (The one that is around internal organs). So, in this case, the poor cubes have a press show yourself? Let's work and help them manifest.
What to do to appear cubes on the press?
The first and most important step is to remove excess fat. It is possible to do this only by a calorie deficit, be sure to read the article "How many calories need to be used a day to lose weight?"
And do not forget that excess calories are easily utilized with cardiotrans, read more about it in the article "Cardiography for fat burning".
Pay attention to the picture, our muscle belly corset consists not only of external, but also internal muscles. If the internal will be weak, the organs elementary will write out, from this belly will never be flat and beautiful
The second rule is to strengthen the inner muscles of the abdomen with the exercises "Planck". All kinds of "planks" and its correct execution is painted in the article "Planck to strengthen the internal muscles of the abdomen." You can train even at home. You will feel that in just 1 week your tummy will draw up and will look better.
Learn stretching to health
Video "Planck Exercise Complex"
And so, we have created all the conditions for the cubes seem. But not everyone from nature external abdominal muscles are well developed. Therefore, you will have to do exercises to the press.
One myth: You need to download separately below and top press. The fact is that when twisting, the straight muscle is reduced all, and it is not divided into the lower part and the upper. Authoritative coaches and athletes argue that any twisting trains the entire direct abdominal muscle.
For you, we picked up a few exercises twisting in pictures.
They need to be performed slowly at 15-20 repetitions. Do so much approaches as you master.
Exercise number 1
Exercise number 2.
Exercise number 3.
Exercise number 4.
Exercise number 5.
Video "Complex of the best exercises on the press"
Now you know how to pump up the press to the cubes, even the girl is under power.
How to eat right to have a relief press
Training can be useless if they are not combined with proper nutrition. To quickly create a belief on the stomach, you need to comply with a special diet. You need to eat 6 times a day, between lunch and dinner - afternoon snack (16:00), and after dinner - a small snack (20:00).
An afternoon person should be light and low-calorie, such as oatmeal, egg or cookies. And on the second dinner it is better to eat something from fruits, berries or drink kefir.
Table: full diet for a week
| Menu all week | Breakfast 08:00 | Lunch 13:00 | Dinner 18:00 |
|---|---|---|---|
| Monday | Toast and a glass of yogurt | 120 g of boiled rice, vegetable oil salad (pepper, white cabbage, cucumber). | 100 g of boiled rabbit, a glass of grape juice, 50 g baked eggplant. |
| Tuesday | Non-fat cottage cheese and green tea. | 100 g of boiled chicken and 80 g of millet. | Salad from tomato and onions on olive oil, a glass of tomato juice. |
| Wednesday | 100 g boiled beef and fastening tea. | 120 g of boiled fish (low-fat), a salad with vegetable oil (cabbage, onions and peas). | 120 g of boiled rice, apple and 1 cup of juice. |
| Thursday | 100 g boiled beef and green tea. | Vegetable and bread soup with bran. | 120 g of boiled turkey and 100 g of millet. |
| Friday | Toast and 1 cup of kefir. | 2 medium baked potatoes, 120 g of boiled fish and 50g carrot salad. | 180 g of salad on vegetable oil (tomatoes, cucumbers and sweet peppers) and 100 g of boiled veal. |
| Saturday | oatmeal cookies - 2 pieces and herbal tea. | 100 g of boiled rabbit and 120 g rice. | 180 g of boiled chicken fillet, any fruit salad - 120 g |
| Sunday | 80 g Cheese, toast and green tea. | 120 g of boiled rice and 150 g of salad with sunflower oil (tomato, cucumber, sweet pepper and onions). | 180 g of boiled beef and salad, fastened with vegetable oil (Peking cabbage, cucumber and greens). |
Also strongly playing sports, it is necessary to drink purified water, about 5-6 glasses per day. Proper nutrition will help achieve the desired results.
In order to pump up the press and build an ideal relief need to pick up effective technique Training. It is worth remembering O. proper nutrition and news healthy image Life. Following these rules, in a short period of time, you can lead yourself to the form and achieve the desired goal.
Have slim stomach – cepete dream Very many, regardless of gender, age and position in society. No matter how much exercise types were invented, it's still most effectively downloading the press. That's just done correctly and regularly. Only then will turn out to achieve the perfect result. But not only the execution technique is important, but also deadlines. What time is it necessary to achieve the result - the case is individual, someone will be enough for two weeks, and someone is not enough for someone.
How often swing press
Having attached to maximum efforts you can get "Iron Press" for 4 weeks. Precisely from intensive training It will depend on the rate of obtaining the result. Swing press need often. The more often the lessons will last longer, the faster the goal will be achieved. During the first 2 weeks, the abdominal muscles will catch up, and after 3 weeks it will be boasting the perfect relief.
Training frequency for weeks:
- 1 week - 10 minutes twice a day;
- 2 weeks - 20 minutes twice a day;
- 3 weeks - 30 minutes twice a day;
- 4 weeks - 40 minutes twice a day.
Abdominal muscles can pump each, who has a desire, motivation and strength. The main thing to choose suitable exercises!
See the effective set of exercises for abdominal muscles:
So, for what time the press is pumped
It all depends on regular training, those who every day will diligently do - can see the desired result after 1 month. If you swing the press 10-15 times a month, then the maximum effect will come only after 3 months. It is difficult to answer the question, for how much you can pump press:
- It is pointless to download him very complete people, as long as they wanted. It can take 1 year or more.
- Easy fullness is cleaned faster, special developed diets and physical exertion. Therefore, the first results can be seen after 1.5-2 months.
- Slim people have a better case, they can pump up the press in just 2 weeks, and at week 3, the first cubes should appear. To do this, you need 2 times a day for 20 minutes to download the press.
The most important thing is the load. With systematic loads in the gym or at home, pumped up the press in the floor and slowly, the result may be weak.
Press for the month - reality or myth?
Performing these elementary exercises can achieve the desired result in just 1 month. So, only 30 minutes will go to the daily training session: 
- Lying on the floor, you need to bend legs at an angle of about 60 degrees, put on the back of the head and raise the body, so that you can touch the forehead to the knees. At the output you need to fix the position for 3 seconds. Make 3 approaches 18 times.
- Take a pose lying, bend legs in the knees, and put your hands from the temples. Slowly risen by turning the body so that left hand reached the knees, and then right. You need to make 15-20 exercises in each direction.
- You need to lie on the floor and stretch your arms along the body. Slowly and at the same time, insert the body and legs, until we touch your knees's forehead. For 2 seconds, we dry in this position. Make 2-3 approaches of 20 exercises.
It is worth remembering that each training session should be combined with 6-dimensional nutrition. Otherwise, the body does not have enough nutrients for building muscle tissue.
Your goal and features of training press
Before proceeding with training, you should familiarize yourself with the anatomy. The press consists of a muscular group that is divided into four muscles:
- oblique inner;
- oblique outdoor;
- transverse;
- straight.
Each muscle is responsible for its movement system, and they should be punished, applying various exercises. The cubes themselves must be in a direct muscle, it is responsible for the work of the pelvis and the back (the waist). Throughout the surface of the belly there is a transverse muscle, with which you can get a flat effect. It must be swap with the help of exercises in which you need to raise high legs.
Outdoor oblique muscle, pumped up using such exercises as different types Twisting, turns and lifting legs. Oblique inner muscle can be met with help circular motions Tase, flexions and turn turns.
How much can you pump the press girl?
The constitution of the body is all different, therefore, to create an ideal press, someone will need only 2 weeks, and for someone you need 2 months. If the girl does not suffer overweight, it feeds correctly and leads a sports lifestyle, then the task can be solved quickly.
Applying a standard exercise system and regularly engage in pumping beautiful press Cubes are already in a month. Training should be carried out 6 times a week, it is advisable to do twice a day.
It is not necessary to go to the gym, you can do exercises and at home, swing the press you need 20-25 minutes in the morning and in the evening. Thus, you can save time and money.
Swing the press to remove the belly
People who suffer because of an extra kilogram will not help the pumping press. Fat deposits on the stomach will not be removed. However, the exercises will help keep muscles in a tone, so that the stomach does not succeed. For this you need to perform the following exercises:
- Lying on the rug, hands behind the head, bend legs in your knees and dilute a bit around. We raise the torso and the right elbow stretch to the left knee. And then on the contrary, the left elbow is pressed to the right knee. Exercise We repeat 15 times 3 approaches.
- Going to the floor, the legs bend in the knees and put them on the width of the shoulders. Now straining with the power of the abdominal muscle, we tear the body from the floor and pull the hands forward as far as possible. We make 3 approaches 15 times.
- You need to lie on the rug and put your hands behind the head. Slowly raise the pelvis, while the loin should be in its original location and return to the usual position. Now we change the course of the exercise: We leave the pelvis on the spot and raid the lower back, try the abdominal muscles to strain as much as possible.
Performing the above exercises can be removed unwanted external flaw (the stomach will stop sticking), tighten the abdominal muscles and pump up the press.
How many times a week swing press
In order for the press to be harmoniously developed and pleased you and those surrounding on the beach, it is necessary to pay enough attention to each of the muscles of its components! At the same time, you can see the fruit of your work, only if the fat layer on your stomach will be thinner than 1-1.5 cm. And for this, I think you already guess what you need to do? No, not everyone guess? Well, how, it is necessary and consuming only high-quality and healthy products!
And now, an important remark, since I often see people in the hall of training exclusively press, well, or those who, in addition, make a couple of exercises in hand. To have well-developed muscles abdominal press or flat stomach, training should be full, that is, to contain exercises to all muscle groups, because 6 cubes, without developed breast muscles Or broader, look not very! In addition to this, you hardly have to reduce the percentage of subcutaneous fat
To have a well-developed abdominal press or flat stomach muscle, the training should be full, that is, to contain exercises for all muscle groups, because 6 cubes, without developed breast muscles or widest, look not very much! In addition to this, you hardly have to reduce the percentage of subcutaneous fat.
Be sure to look at the learning video before proceeding with training!
Girls for flat belly
For a flat abdomen, girls will be enough 2 workouts per week, while not required large weightsnor a large number of exercises. The number of repetitions in each approach should be such that to complete the exercise you felt burning in the muscles of the press. Remember that this is the same muscle as everyone else and she also needs to be recovered to grow. Therefore, there should be at least 2-3 days between training press.
To train the press, I would advise together with the rest of the muscle groups, in one day, but put it at the end of the work, because if you load it at the beginning, then you will be more difficult to perform basic exercises. It is enough to perform 1-2 exercises.
Men for cubes
To have cubes, the muscles of the press must be subjected to hypertrophy, that is, an increase in volumes, this is done, as well as with other muscle groups, due to the use of additional scales in exercises and a small number of repetitions. The number of repetitions should not exceed 15, the weight of the shells should be selected so that your muscles are notable on the last repetitions.
But for the appearance of cubes, such measures are not always needed, perhaps they have them, but only to see them prevents fat stupor, in which case you are in help! Oh, I almost forgot, to train a press 2-3 times a week will be enough!
What does it mean? The fact that the muscles of the press can grow and on the indirect load, especially from the one they receive when performing basic movements (deadlift, sat). I am clone to the fact that you may have the owner of that genetics at which the press is not necessary, well, except to do 1-2 exercises per week.
For dryshka
Since ancient times, it is known that local fat burning There is no way, so on their own training press is unlikely to affect the amount of subcutaneous fat. It is only possible to give a recommendation that during the drying period of the strong stop on the pressing of the press to do it unnecessary, since the volume you do not add, but to prevent the muscles from the destruction (due to drying) 2 workouts consisting of 2 exercises quite enough .
Moreover, it is possible to do one workout in multi-revolutionary mode and, but do not try to beat the record records, since during the drying period, the joints and ligaments are more susceptible to injuries. Be careful!
At home
As Denis Borisov says, (one famous blogger) and I join him: this press muscle groupwhich at home can be pumped no worse than in the hall. And that is, one good reason!
The fact is that this muscle is not at all demanding on the presence of simulators and all concomitant accommodation. Training his house, I would have posed you to do it no more than 3 times a week, putting exercises at the end of the training. And do not lean on dumplings so that the press is still visible!
How much time you need to pump up the press to cubes
Specialists have long been told long ago that there is no unambiguous answer to this important question. It all depends on the gentle of man, its physiological features, such as the figure, the degree of nestness of the abdominal muscles and the power of will! One person is enough 30 - 35 days, to the otherwise there will be little 300 days.
If you do not first know what is overweight, you should first get rid of extra kilograms, and only then begin to engage in pumping press. You can engage in the gym, and at home.
Many guys and girls think that you can pump up the press to the cubes in the month. This is a difficult task, but it is still possible to implement it if you will systematically train 4 main muscles of the abdominal press: direct, transverse, oblique outdoor and oblique inner.
It should be remembered that it is very important to observe a strict diet. You must refuse high-calorie products containing a large amount of fats and simple carbohydrates in its composition, not to use sugar and products containing sugar in its composition.
Your diet should be 1/3 to consist of proteins, which are contained in legumes, nuts, etc., full list Here and on 2/3 consist of complex carbohydrates (vegetables, fruits, cereals, etc.). If you dream to become the owner of the ideal cubes of the press, then eat not three times a day, and often gradually. And do not forget 2 - 4 times a week to engage in aerobics, swimming, running, jumps with a rope or any other cardiovascular.
Experts recommend people who want to pump up the press to cubes for a month to perform exercises in the morning (before breakfast), since during this period of time fat is burned much faster and more efficient. Carefully watch your breath during training, do the exercises slowly, smoothly, without sharp jerks. Do not forget to warm up before pumping the press to ensure the tide of blood to the training muscles and not injure them. In order to work out the muscles of the press as much as possible, change the range of exercise you performed periodically.
Related Posts:
How to pump oblique abdominal muscles 12 Kubikov 
Relief press
The female organism works not in an example more difficult than male. Training planning, the preparation of their schedule must be carried out, considering both its own menstrual cycle. Not recommended practition physical exercise One day before menstruation, during and two days after.
How quickly you can pump up the press
As for the deadlines, on average for giving the muscles of the belly of relief (to pump up the press "cubes") leaves not less than a month regular occupations . It is better to do every day, spending on the exercises for half an hour. The assurances that there are miracle programs, thanks to which at home you can achieve the perfect press for the week - just a myth.
The task is complicated if the girl suffers from completeness. The interlayer of the fat layer on the stomach, more than 1 cm thick, will hide the cubes even with the most intense classes. In this case, the power classes are necessarily accompanied by exercises for weight loss (running, walking), healthy diet and body drying.
How can a guy pump a press for a month?
To discover on your stomach, spectacular long-awaited cubes, it is better to work at least once a week with a weight in the gym. Working with weight significantly accelerates muscle strengthening. However, you can get the desired result and at home. It is important to remember that pumped press is the result of the work on the upper, middle and lower muscles. How much time can you pump up the press at home in the presence of the horizontal bar? Experts answer: for the month of daily workouts.
Each of them is responsible for its cycle of movements, and download them to using different exercises.
So the muscle on which the cubes are directly located - straight, is responsible for the operation of the lower back and pelvis. There is also the upper and lower part of the press. You can first pump up, raising the torso up, the second - lifting legs, which allows you to work the muscle along the entire length. Diagonal to it is located the outer oblique muscle, which is responsible for turns, bends and tilting of the body. To pump it, it is necessary to regularly perform asymmetric twisting, lifts of legs and turns.
Next, it is located oblique inner muscle, which is responsible for the turns of the body and flexion. You can swing it using various slopes, turns and rotational movements with a pelvis or top torso. And the last muscle is transverse. It is located under the entire surface of the abdomen and allows you to achieve the effect of the plane. You can download it using various exercises on the rise of the lower extremities.
We will talk about the diet a little later, and now consider the importance of cardiography. Cardiography is a combination of high-intensity exercises, which you can: burn fat, increase your endurance, and also strengthen cardiovascular muscles.
The simplest I. effective exercise This run. It is running that is one of the main fighters with fat, so if you decide to pump up the press to the cubes, the first thing you should start making this run in the morning, preferably on an empty stomach. Start running every morning for 30 minutes, 3 - 4 times a week your first step towards a relief belly.
How much should the press download once? The more repetitions will be, the better. On average, 20-25 times should be performed. The number of approaches should be at least 3-4. The best landmark in the number of repetitions in the way is to make them while there are strength.
How much time you need to download the press in the fitness club
In many ways, it depends on the professionalism of the instructor, which would be able to select the optimal program, for example, for a month. In the course you can start all the equipment available in the hall, from dumbbells and horizontal benchto specialized professional simulators. Better if it is a combination.
Nuances of technology:
If you first workout started an exercise with a turn of the pelvis in right side, then the next lesson needs to change it, that is, to start an exercise with a turn of the pelvis on the left side.
At the top point, do not forget to pause.
During the execution of the exercise, do not connect the legs to raise the pelvis. Exercise perform slowly, high quality and neatly.
Hands also do not help lift or lower the pelvis, they are only needed to hold equilibrium.
Lifting straight feet and pelvis in the lying position.
Initial position:
This exercise is slightly similar to the previous one. Put in your back, we have hands along the body, the palms look down (they play the role of support), raise a bit bending legs And bring them to a straight corner. With this neck relax.
Execution technique.
Due to the press, we tear the pelvis from the floor and raise it up, at the top point are delayed for a few seconds. Then the slow, smooth and accurate lowering of the pelvis and return to its original position. After contacting the pelvis with the floor, proceed to a new repetition.
Nuances of technology:
Raise the pelvis takes place only at the expense of the lower press, do not pushing it with your feet.
Do not connect your hands, they only need to hold equilibrium.
At the highest point, do not forget to pause and the longer it will, the stronger the lower press is being worked out.
Lifting legs in a bent position lying.
Initial position:
We lay down on my back, we relax the neck, then we start both hands behind my head and put them under it. We raise your feet and bend them in the knee joint until a straight angle is formed, that is, that your legs be parallel to the floor, and hips were perpendicular to him.
Execution technique:
Due to the abdominal press by pulling the pelvis up and serve it forward. Then slow down the pelvis and return it to the initial position. Repeat 12 times - the initial week.
I have three workouts per week. Earlier, every time I did exercises for the press in addition after training and even periodically at home, but now I have a period at all, when I'm a little tired and desperate in terms of training, so I decided to perform exercises for the press only after training the legs. It turned out somewhere twice a week - nothing, in general.
There was a period when I somehow fanatically engaged in the press and each time I asked some new exercises every time, I read a lot of articles on the Internet, I tried, but I didn't really give a result. My coach always tells me that I only have a problem that I don't eat enough. I train well, but then I do not give my muscles you need. It all grieves me a bit, and the hands are lowered, as the workouts are quite heavy, and the results are noticeable, probably, only me. Of course, I did not quit workouts, I go, as I like to do, and albeit slowly, but my body changes to the better.
For a diversity, you can alternate this berry training with another female program, such as this. More full information And additional recommendations you can learn for yourself from our article on the pumping of the buttocks.
The most important success rules
So, if you do regularly, after the end of one and a half months, you can boast by your ideal press. If you swing the press when you think about it, then do not lose time - you still do not get the result. And do not forget that such exercises do not help get rid of the fat storm in the abdomen. Fat sediments do not go in a certain place, they, if they burn, then this happens immediately throughout the body.
Before asking questions about how many times you need to download the press, it is worth analyzing your biorhythm, your diet and physical fitness: hardly newcomers will be able to engage in 6 days a week, performing 5-7 approaches daily, right? And the role here is not the fact that the physical itself, but also preparation too.
According to many professional fitness instructors and coaches, the optimal number of pumping press will be the following mode: 3-4 times a week, one session per day. However, and here you need to answer one question, what do you want to achieve, just relief or volume?
This is a very important point: many, speaking of the press, mean a flat stomach and a little bit of "cubes", but when it comes to, they speculate about the volumetric "cubes", which will be perfectly visible under the wet t-shirt :)
The approach to training in each case will be fundamentally different:
When working "on the volume", you need to make a small amount of approaches (3-4) with the maximum possible number of repetitions, preferably with additional load, with the usual, rather slow speed. Breaks between approaches must be long. It is worth considering that to gain at least some mass of the "press", you need to work not only over it, but also pumping the rest of the muscle groups.
When working "on the relief" it is advisable to make 5-7 approaches with the number of repetitions "on increasing" - 6 and 7 approaches should include the maximum possible number of repetitions, while the repetition speed should be high - so that the press begged to burn. When working on the relief, since you are not interested in an increase in volume and a set of mass, you can follow two sessions per day: in the morning (at lunch) and in the evening, about 2-3 hours before sleep.
Press is also one of the most "popular" parts of the body: everyone wants him, and sports magazines are so faster headlines about " perfect press For 7 days. " Instead of spending money on such a waste paper, advise with experts.
Change in the diet to maximize the result
The diet also depends on the purposes: if you want huge cubes, then eat everything and remember, orient to the diet that use bodybuilders for a set of mass. But if your goal is relief and nor excess fat, Make focus on the protein and try to eliminate fast in the diet rapid carbohydrates, which often, especially lead to the accumulation of fat in the region of the lower bug and sides.
The press is part of the body that will keep your relief only if it is constantly working on it. Week without work on the press, and you instantly notice the result. Nutrition also affects smaller fast carbohydrates!
Food is one third of the result, the other third is the right dream. Do not forget that, the more your muscles work, the more restoration restoration they need after work. If you want your press to grow, sleep more and feel free to sleep after dinner in the presence of free time.
During his tape viewing, I got another (hundreds?!) An article on how to pump cubes of the press with the help of seven or ten exercises in just a month. I was wondering how real for me is, and I decided to ask two different coaches. Both in the end said that specifically in my case, even despite all my training, such relief press I will have ... in a year.
Why in a year? Yes, because for a start I needed to gain weight, actively at the same time training, and then start dried. The reason is the lack of building material for such cubes. If we speak in simple language, I was too thin. I would need to leave, sitting on the right diet, and not feeding the cakes, in parallel with this actively train and then grind the results, adhering to a diet that would allow you to open all this beauty.
However, ... However, it is impossible to recover only in the place where it is necessary at all desire, so together with the receipt of the press cubes I risked to become more comprehensive almost everywhere. But everything else quite satisfied me, so I decided not to suffer and dwell on what is now.
But this is my case. I think with something similar to many girls with my physique, the so-called ectomorphs are thin people with thin bones, thin long muscles and a small amount of subcutaneous fat. If you are a mesomorph, then articles in the style of "Press Cubes in just 30 days" may well work. Especially if you and before that I led an active lifestyle. Endomorphs, people with a high percentage of adipose tissue, will also be quite difficult to achieve necessary form. It is possible, even more difficult than ecmatomorphs.
In any case, this goal is real for all types, it simply all depends on the workout plan, nutrition and, of course, time.
The story of Irina Amosova
In fact, I never thought about the press separately from the whole body. I have a problem with a set of muscle mass. When I came to the coach, weighed 49-50 kg with an increase of about 174 cm. He said that it was necessary to score about 6-8 kg. Now I weigh 53-54 kg, and everything, weight stopped, quite. Of course, I understand that it's just that I can't eat so much to recruit more. I do not want to force myself. It seems to me that it is somehow not very cool. At one time I saw protein cocktails, but at the moment I stopped. I began problems with skin on the face (not because of protein), so I had to temporarily eliminate all possible allergens. With the press, at best, it was possible to achieve this - in a strained, of course, condition.
I have three workouts per week. Earlier, every time I did exercises for the press in addition after training and even periodically at home, but now I have a period at all, when I'm a little tired and desperate in terms of training, so I decided to perform exercises for the press only after training the legs. It turned out somewhere twice a week - nothing, in general.
There was a period when I somehow fanatically engaged in the press and each time I asked some new exercises every time, I read a lot of articles on the Internet, I tried, but I didn't really give a result. My coach always tells me that I only have a problem that I don't eat enough. I train well, but then I do not give my muscles you need. It all grieves me a bit, and the hands are lowered, as the workouts are quite heavy, and the results are noticeable, probably, only me. Of course, I did not quit workouts, I go, as I like to do, and albeit slowly, but my body changes to the better.
It is difficult for me to say which press I want in shape. I try not to focus on the photos of other girls, as we are all so different in our type of physique. I just want the whole body to become more embossed and appetizing, sports. And to be honest, I did not understand so far, whether my press is noticeable in an unbalanced state. :)
The first story is not finished yet, and after a small break, Irina is back to its goal.