How to pump up the press at home exercises for press cubes, how to quickly pump up at home

The technique of quickly strengthening the abdominal muscles is really effective. But it should be remembered that within 1 week you can only achieve an increase in the tone of the peritoneum. The abdomen will become smaller, excessive volumes will leave, the press will be noticeable. However, the appearance of the cubes should not be expected: they are the result of many days of training. And they begin to speak attractively on the belly of the week after 3 regular classes. Can a child get a decent result? What exercises are not harmful and useful when pumping the press?

Training Tips

How to pump up? Inflated press is always beautiful. To pump up the press quickly and efficiently, you must adhere to the following rules. Especially these rules are suitable for children from 12 years.

1. Do it in the morning. The time before breakfast is most preferable in terms of muscle strengthening. Your stomach is empty, which means that nothing will interfere with the press at work. You can drink a glass of warm water, this will help start the digestive system and, if there are difficulties with emptying the intestines, relieve them.
2. Work at home. It is often believed that in order to pump up a relief press, a visit to the gym is necessary. This is not true. You can no less efficiently download the press at home. Moreover, no simulators are needed to strengthen the abdominal muscles.
3. Exercise regularly. How to pump the press? Trainers say: exercise more often. In this case, the word "more often" is meant 3 times a week, that is, every other day. A tighter schedule is not needed, as the muscles should be given rest. Less often - it makes no sense, or rather, the result will not be so impressive.
4. Choose a pace. In the work on the press, you pay attention to a whole group of muscles: direct, external, oblique and internal. During the training period, each of them should be worked out, since the straight line, for example, is responsible for those same “cubes” on the stomach, and the oblique form the waist. However, the rhythm of work should meet your requirements. To pump up the press to cubes, you need to perform the exercises slowly, measuredly, to stay in the required position for at least 3 seconds. A firm, flat stomach requires a fast pace. Therefore, if a girl needs to quickly pump up the press, they recommend intensive training without additional load in the form of dumbbells or barbells.
5. Do a workout. Only warmed muscles will be most responsive. Therefore, before training, jump on a skipping rope for a couple of minutes, run on the spot, dance, if there is a mood.

On this advice, how to pump up the press for 7 days, ends. And the effective set of exercises begins!

The exercises are right. Press Up

• Vis on the horizontal bar. In terms of efficiency, it is 3 times ahead of classical twisting. Requires raising legs in a position of a hang above a level of a basin. The legs can be straight (to increase the load) or bent at the knees (it is easier to work at the initial stage). If you want to strengthen the lateral muscles at the same time, lift and turn the sides bent at the knees of the legs. Do not worry how to pump up the press on the horizontal bar at home, if the horizontal bar is not in the apartment. It is enough to fasten a solid bar to the doorway and you can do it.
• Bicycle. The effectiveness of the exercise is 2.9 times more than the classic twists.Everyone knows how to effectively pump up the press with the help of a “bicycle”: while lying on your back, pull your left and right legs alternately to the opposite elbow. When the bent leg touches the elbow, the other should be perfectly flat and approximately 10 cm from the floor.
• Leg lift for lower press. Lying on the floor, raise your feet about 45 ° from the floor and lay back. Perform 9 times, on the tenth, hold the legs in the air for 10 seconds.
• Torso lift for upper press. Raise your torso from a prone position and lie back.
• Torso lift for elastic abdomen. From a prone position, make a series of quick tugs-jerks of the body to the legs. The knees are bent.
• Diagonal twists for oblique muscles. Lying on the floor, bend your knees slightly, bring your hands behind your head. Perform a series of frequent torso lifts, trying to alternately reach with the elbow to the opposite knee.
• Side twists for oblique muscles. Lying on your side, squeeze your legs well. Place your hand under your head. Lift the torso up using the lateral muscles. Try to rise higher.

Perform each exercise 15 times. It is advisable to do 3 approaches, but at first it is extremely difficult. Increase the load gradually.

How to increase your workout productivity

Now you know how to pump up the press in 1 week, but these are not all the secrets.

• Stretching after the main complex. It increases the elasticity and suppleness of muscles and is especially good for warm muscles. Get on your knees and lean back as far as possible. Perform slowly, also in slow motion return to the starting position. Try to make a bridge from your knees. Did not work out? In a couple of weeks you can!
• Heavy drink. Fluid is necessary to normalize metabolism. Thanks to her, you will lose body fat at a frantic pace. Drink at least 1.5 liters of water per day.
• Proper nutrition. We do not urge you to forget about sweets, on the contrary, glucose is very necessary for muscles and the brain. However, leave buns, fatty meat and fried potatoes in the past. Include vegetables, fruits, low-fat poultry, cottage cheese, eggs in the diet. And eat them with health benefits!

Now, how much do you think you can pump up the press? A week for a flat stomach is enough!