About a beautiful belly tight dream of men and women. In the review: techniques and tips how to achieve the coveted eight cubes of press.
Contents
- How to pump up the perfect, beautiful press for 30 days - training program for girls: table
- How to pump up the perfect, beautiful press for 30 days - training program for guys and men: table
- Press for 30 days for girls: feedback
- Video:Press for 8 minutes( in Russian)
How to pump up the perfect, beautiful press for 30 days - training program for girls: table
Before you start training carefully read, and most importantly - realize a few general rules "eight cubics»:
- Get rid of the fat. The first step is a balanced diet.
- Always and everywhere draw in your stomach. In this case, the muscles of the abdominal press will be strengthened by constant static tension.
- Work out evenly all the muscles of the press.
- Remember, the press loves not effort, but time, i.e. The longer you work, the faster you move towards the goal.
- Your friends and helpers in the struggle for the perfect stomach: horse riding, skiing, SUP-surfing.
- Technique that will save the lazy and busy, is the strap on the elbows. This technique not only pumps up the stomach, but also hands, back, hips. Time rack in the bar for beginners: from 10 s for one approach. Gradually increase the time to 120 sec for one approach.
What muscles work with the technique of "elbow strap" And if you have both time and strength of will, then use a set of exercises for studying at home.
Remember, in order to activate the muscles of the press, it is enough to tear the blades off the floor from the "lying on the back" position. It is good, if during the exercise the legs are raised, for example, to lean against the wall. Ideally, if you do not just lift your legs, but keep them on weight.
Exercise # 1.
Important: Do not borrow immediately after eating! Wait 1-2 hours.
How to perform the first exercise in a series of exercises to strengthen the abdominal muscles Exercise # 2.
Start from the possibilities of your own body: do as many exercises as you can.
How to perform the second exercise of a series of exercises to strengthen the abdominal muscles Exercise # 3.
If in the process of doing a series of exercises you feel that you are straining the muscles of the press, do an exercise for stretching the muscles:
- turn over on the stomach;
- lift the upper part of the trunk on your hands;
- bend backwards( feel at the same time as the muscles of the abdominal press are stretched).
Start the basic exercise.
How to perform the third exercise of a series of exercises to strengthen the abdominal muscles Exercise # 4.
Remember: It is perfectly permissible to do small pauses between exercises.
How to perform the fourth exercise in the series of exercises to strengthen the abdominal muscles Exercise # 5.
Important: At the end, the whole complex of exercises takes about 30 minutes. Take this into account when composing your daily schedule.
How to perform the fifth exercise in the series of exercises to strengthen the abdominal muscles Exercise # 6.
The proposed set of exercises will help quickly lead the abdominal press into the proper form. However, even a very embossed press will be lost under a layer of subcutaneous fat.
How to perform the sixth exercise from the series of exercises to strengthen the abdominal muscles Important: six exercises performed in a row constitute 1 training set.
The duration of 1 set is approximately 36-40 seconds.
The training scheme is shown in the table below.
| Day | Number of sets |
| 1st | 6 sets once a day |
| 2nd, 3rd | for 6 sets 2 times a day |
| 4th, 5th, 6th | for 6 sets 3 timesper day |
| 7th, 8th, 9th, 10th | for 8 sets 3 times per day |
| 11th, 12th, 13th, 14th | for 10 sets 3 times a day |
| 15th, 16th, 17th, 18th | for 12 sets 3 times a day |
| 19th, 20th, 21st, 22nd | for 14 sets 3 times a day |
| 2324th, 25th, 26th | for 16 sets 3 times a day |
| 27th, 28th, 29th, 30th | for 18 sets 3 times a day |
You can train andit is necessary to continue according to the following scheme( see table).
| Day | Number of sets |
| 31st, 32nd, 33rd, 34th | for 20 sets 3 times a day |
| 35th, 36th, 37th, 38th | for 22 sets 3 |
| 39th, 40th, 41st, 42nd | 24 sets 3 times a day |
How to pump up the perfect, beautiful press for 30 days - training program for guys and men: table
The above training programsuitable for men.
However, if the first option seems too easy for you - use the training scheme # 2.
The complex consists of the following exercises:
- hull lift at 45 °;
How to perform the lifting of the body correctly - twisting with a turn;
How to twist the body with the turn - lifting the legs from the supine position on the back;
- strap( see photo at the beginning of the article).
The training scheme is shown in the table below.
| Day | Body lift at 45⁰, time | Twisting with turning, fold | Lifting the legs from the supine position, fold | Plank, seconds |
| 1st | 15 | 5 | 5 | 10 |
| 2nd | 20 | 8 | 8 | 12 |
| 3rd | 25 | 10 | 10 | 15 |
| 4th | rest | |||
| 5-minutes | 30 | 12 | 12 | 20 |
| 6th | 35 | 15 | 15 | 25 |
| 7th | 40 | 20 | 20 | 30 |
| 8th | rest | |||
| 9th | 45 | 30 | 30 | 35 |
| 10th | 50 | 50 | 30 | 38 |
| 11th | 55 | 65 | 33 | 42 |
| 12th | rest | |||
| 13th | 60 | 75 | 40 | 50 |
| 14th | 65 | 85 | 42 | 55 |
| 15th | 70 | 90 | 42 | 60 |
| 16th | ||||
| rest 17 minutes | 75 | 100 | 45 | 65 |
| 18 minutes | 80 | 110 | 48 | 75 |
| 19 minutes | 85 | 120 | 50 | 75 |
| 20 minutes | rest | |||
| 21 minutes | 90 | 130 | 52 | 80 |
| 22 minutes | 95 | 140 | 55 | 85 |
| 23 minutes | 100 | 150 | 58 | 90 |
| 24th | rest | |||
| 25th | 105 | 160 | 60 | 98 |
| 26th | 110 | 170 | 60 | 100 |
| 27th | 115 | 180 | 62 | 110 |
| 28th | rest | |||
| 29th | 120 | 190 | 62 | 115 |
| 30th | 125 | 200 | 65 | 120 |
Press for 30her girls: reviews
Positive feedback received program Body sculpture / Press 8 minutes .
Here are some of them( author grammar and punctuation are preserved).
How to inflate a press: reviews