How to pump a press at home to a girl - the results

Many people, especially at a young age, want to have a tight and beautiful belly. This dream can be realized by working on the muscles of the abdomen at home or by enrolling in the gym. In the article we will talk about the rapid inflation of the press girls at home.

Introduction

There are several rules for successful work with the abdominal muscles: first, the excess fat is removed, then the press is intensively trained, the results are tracked and corrections are made with increasing or changing the load.

At many representatives of fair sex the fat accumulates in the field of a stomach, under a layer of which there are relief muscles. The whole secret is that only one exercise can not get rid of excesses on the body - you need a comprehensive approach, including nutrition, day regimen and training.

The amount of incoming energy from food should not be more than the calories burned per day - overeating leads to excess weight, even regular training from savings will not save.

From this follows two options for solving the problem:

1. Leave the old diet, but practice daily with one weekend per week for 2-3 hours.
2. Compliance with a light diet with 3 weekly workouts per hour.

In the first case it is not known how the body reacts to an inadequate load for it - this can lead to a breakdown. The second option is the most acceptable and safe for health.

Tips and advice before starting workouts

Let's start with food, as this is the basis. Beautifully to pump up the press the girl will turn out at observance of recommendations:

• It is necessary to cut down habitual portions and there is a smaller quantity of food, not missing receptions. With a long absence of food intake into the body, the processes of fat accumulation begin;
• Reduce caloric content, preferring a fat piece of fried pork, lean boiled chicken with vegetables;
• Stop consuming confectionery and sweet fizzy drinks, including alcoholic beverages. Replace them with honey and fruits( dried fruits), it is not forbidden to eat a little dark chocolate( 30 grams per day);
• There are more protein products in the form of low-fat meat, fish, turkey, eggs, yoghurt and kefir with low fat content;
• In the diet should be present in large quantities of vegetables and fresh herbs. Excellent burns fat garlic, chili and ginger.

Drinking is also very important - for women a sufficient number of 9 glasses, drunk during the day.

How does a girl pump up a press to the dice?

Before training, the last meal - at least 2 hours, consisting of light and quickly digestible dishes. Sitting at the table after class is also recommended after the same period of time - for those who lose weight. If the goal is to correct the figure, then you can eat in an hour.

The complex begins with a warm-up, and it is better to aerobic - easy running, jumping rope or fast walking, dancing or an exercise bike, after which stretch.

This will help prepare the body for the main load and burn extra calories.

• It is right to pump the girl press at home

To pump the girl with a dice press, it is necessary to work out all the abdominal muscles - upper, lower and on the sides( oblique).

Exercises for home

It is recommended to pump the lower press at home to the following exercises:

1. Lie on your back with your legs at right angles, hands along the body. First, lower your legs to the floor and return them to I.P.one leg, then the other. Without stopping, perform at least 12 times on each leg - 3 approaches.
2. - Also, as in the previous time, the legs together at the top - to lower and raise, without touching the floor at the bottom point. At least 3 approaches 12-16 times each.

Methodical recommendation - the loin is fully pressed to the floor and is stationary.

To work out the of the upper abdomen of the , the following exercises are offered:

1. Lying on the back, hands behind the head, legs are bent by feet on the floor - lifting of the upper part of the body upwards with return to the IP.The view is directed to the ceiling, the waist is pressed to the floor with the blades removed from the surface. Do 3-4 approaches 16-20 times.
2. From the previous IP, but with legs bent cross, and detached from the floor - simultaneous pulling the upper part of the body to the knees, tearing off the pelvis and the shoulder blades. Do 16-20 repetitions in each of the 3 approaches.

To remove the sides of the , after working the oblique abdominal muscles, it is recommended as follows:

1. To stand on the floor with feet on the width of the shoulders, you can take in the hands weighting agents - the inclination of the body first one way, then the other. Without stopping, perform 20 repetitions on each side of the 3 approaches.
2. Lying on his back with his hands behind his head and bent legs torn from the floor - pull his right elbow to his left knee, return to I.P.and do the same in the other direction. In each of 3 approaches for 16-20 repetitions.

You can finish the complex with a "bar" that acts on almost all muscle groups of the body - resting on the elbows and toe socks, keeping the body in a perfectly straight position.

To stand this way you need the maximum possible time, but not less than 10 seconds, weekly increasing the time.

Timing and results

How quickly and efficiently it will be possible to achieve the desired results depends on the initial weight, sex, age, genetics, the implementation of all recommendations and the regularity of training. On average, this is the time from one month to six months.

You can track performance by maintaining a diary, recording power, loads, waist measurements and weight measurements. And it's even better to take weekly photos.

Some tips and cautions

• To get rid of fat on your stomach, you need to focus on aerobic exercise and adjusting nutrition.
• Every two months, you need to change the set of exercises for progress and lack of addiction to the body's workload.
• You need to do your best, not leading yourself to overtraining - there must be a burning sensation, but not pain.
• In order not to overload the neck, you need to put your head on your hands.
• Before the start of training, it will not hurt to go to the doctor and get his advice and permission for this kind of training, especially if there are any diseases.

If you follow all of the above recommendations and do the exercises correctly, the results will not be long in coming.