How to download the press to remove the stomach. The Complete Guide: How to Build Abs and Tummy Tuck Quickly and Efficiently

Hi friends! Fat is a terrible three-letter word that constantly gets in the way of our lives! Honestly, after all, all our efforts are only in order to get rid of this hated life partner, who seems to be designed to protect in difficult times. But in reality it turns out that it constantly interferes and significantly complicates the training process.

Today I want to talk with you about the object of our hatred in the square - about belly fat. What could be worse than this? Never mind! Even extra "reserves" on the hips with thin waist they don't look so terrible. Therefore, on the agenda is the question of how much you need to pump the press to remove the stomach?

Do you really want to trim your belly for summer? Some exercises on the press will not give you anything !!! Find out why!

Did you know:

Cheap gainers often contain a lot of sugar. See composition. After all, sugar can be bought much cheaper.

It is better to warm up and not work out than to work out without warming up.

All the specialists of our site who write articles and answer your questions are professional trainers and doctors

Muscle pain after a workout is the result of microtrauma in muscle fibers

The ideal weight for women, from the point of view of aesthetics, is height minus 113. From the point of view of physiology: height minus 110

The ideal rate for weight gain is 1 kg per week. If faster, then in addition to muscle there will be a lot of fat

Whatever your strict diet, you should not consume less than 1100 kcal per day

The ideal weight loss rate is 1 kg per week. If you lose weight faster, your muscles will break down

25% of beginners at the first workout experience a state close to fainting. This is due to a sudden drop in pressure.

When losing weight, you need to reduce the total caloric content of the diet due to fats and carbohydrates, but not due to proteins.

Curvature of the spine can be corrected with strength exercises only in childhood and adolescence

You can't force your body to burn fat in only one specific place.

Men lose strength after sex. Women are increasing. Therefore, it is better for men to abstain before training.

Women's breasts cannot be reduced or enlarged through exercise. After all, it consists mainly of adipose tissue

Until the 1920s, there were no squat and bench racks in the gyms. And the bar was taken from the floor.

Abdominal and glute exercises allow women to achieve orgasm faster and easier

Sports nutrition can increase the effectiveness of your workouts by about 15%

To increase the biceps by 1 cm, you need to build up about 4 kg of muscle throughout the body

If you feel weak and dizzy while exercising, then most likely you have low blood pressure. Drink sweet juice between sets

3-4 months after the start of training, a person develops a physiological dependence on training

And the truth is: how much time will it take to spend on it? Day, week, month, year? How to build workouts? How often do you spend time on this? Go!

How many workouts per week do you need?

Of course, you will not find a ready-made answer for any person. And all the advice where too precise recommendations are given, such as: “Swing the press three times a week for 40 minutes and after 21 days you will see embossed cubes on your stomach,” try to immediately avoid.

In this case, neither the type of your figure, nor the training program, nor your diet, nor your age, nor gender, nor the percentage of excess “accumulations” in the body is taken into account. All these indicators and a number of others are very important when losing those hated kilograms of fat.

To begin with, the muscles in this area are no different from the muscles in your arms, legs, or other parts of your body. The standards for pumping the press usually say that you need to train according to the 3 × 2 scheme. This means that you devote 3 days a week to classes, and you work on the press 2 times during your stay in the gym.

How might this look in practice? After the obligatory warm-up, when you warm up the whole body on a treadmill, elliptical, exercise bike, or just do a special complex, proceed to the main part. Usually, immediately after the warm-up, not very heavy exercises with an average level of load are selected. In addition, in such complexes there are not a large number of repetitions and approaches.

Now the main program of your workout is next. This is followed by the second stage of work with the abdominal muscles. This time all the loads will be full, approaches with the right amount repetitions, that is, your task is to completely “finish off” this zone. It is best to complete the training process with a good stretch.

In these articles you can choose the exercises for yourself:

Some fitness instructors, answering the question: “How long does it take to pump the press to remove the stomach,” they say that 3 times a week is quite enough. None preliminary stages immediately after the warm-up you will not need. Just the final piece is enough.

In certain cases, with the right training, physique and diet, you can achieve real results for a short period of time.

If you think that with everyday hard strength training you will achieve better results, then this opinion is wrong. After all, the abdominal muscles, like any other, need time to recover. Therefore, between workouts, be sure to keep at least 1-3 days.

So, how much do you need to do the press to remove the stomach? We get that in one workout you can load these muscles twice, but after that they need a long rest and a couple of days to form new muscle fibers.

How to plan a training program?

During the first warm-up set, take your standard program and reduce all loads by about 30%. How might this look in practice?

If you, for example, do simple: 10 repetitions for 3 sets, then reduce to 7 repetitions in the same 3 sets. If in basic work with dumbbells use a weight of 5 kilograms, then take 3-kg shells from the rack.

Such a scheme will allow you to prepare your body well for the upcoming loads. At the same time, you will not get tired and will be able to fully engage in other muscle groups.

The answer to the question: "How much to download the press to remove the stomach?" will be incomplete if we do not also understand when is the best time to come to training. By and large, muscle fibers do not care what time you load them. The only thing that is not recommended is to do it late at night, when all the systems of your body are ready for rest.

In addition, consider your own biorhythms. There are many different recommendations on the net that indicate that power loads our body perceives best in the period from 6 to 8 in the morning or from 11 to 13, or at any other time intervals.

But in fact, only you can answer this question, because no one can study the body better than you yourself. Any professional with the top 10 best diplomas might strongly recommend going to the gym in the morning, but you can know to yourself that your productivity is ideal in the evening at about 6 to 8 o'clock. It is at this time that you should practice.

Listen to your body and trust only yourself and your own feelings in this matter. The same recommendations can be given regarding loads.

How many times to download the press to remove the stomach? Let's say that your program says that you need to complete 5 exercises for 3 sets of 25 repetitions. But if you do not feel well, did not get enough sleep, and are simply not in the mood today, then you should not torture your body.

Focus on how you feel, reduce the number of repetitions, remove one exercise, spend more time recovering between sets. By the way, the same advice can be used vice versa. After all, there are days when productivity is at highest level, you are full of strength, energy and desire to engage.

Add a load, take a little more weight than you are used to, do another new exercise. Only in this case, the body will gratefully respond to training, and the abdominal muscles will become strong and beautiful.

How many days to download the press to remove the stomach? It is also not possible to answer this question precisely, because in this case you will have to understand other more serious, sometimes medical issues.

How many excess kilograms do you have? What is your metabolism? How do you eat? Do you load all muscle groups (straight, oblique and longitudinal) in the abdominal area? Are you getting enough sleep? And it's far from full list. All these nuances are extremely important during weight loss.

Myths and reality

By the way, since we are talking about sleep, I will digress again and remind you that good rest- is a pledge fast weight loss and beautiful muscles. Best of all, these fibers will be restored during sleep, so a real bodybuilder and those who aspire to become one need to sleep at least 8 hours a day.

And do not forget to take sufficient breaks between loads of the same muscle group.

Of course, exercising on a full stomach is an extremely harmful and obvious violation. Therefore, it is necessary to start “loading” the body with iron no earlier than 1.5-2 hours after eating. But you shouldn’t do this on an empty stomach either, because your performance will drop sharply. If you are about to go to the gym, and you are hungry, then have a snack with an apple or a banana.

I will add a few more words about diets. Of course, in your position, you need to follow a diet. Another question is that mono-diets or diets that involve a significant calorie deficit can only do harm instead of the expected help.

The features of our energy consumption are such that the body in stressful situation(and fasting is stress) first gives off excess water, and then begins to spend muscle cells, as less energy-intensive, unlike fat. And you seem to be losing weight, but you look unappetizing. There is no tone, the skin is flabby.

In addition, the body will try to save any incoming food to the maximum, and not by building new muscle fibers, but by putting everything into hated fat.

It is simply unrealistic to withstand a mono-diet for a long time and significant restrictions, so sooner or later you will return to a normal diet again. And it will get even worse, because for some time your body continues to believe that hard times have not yet passed, so we urgently store fat for the winter. That is why many people after strict diets with a very modest diet, they gain even more than they weighed before.

Let's dispel another myth that by pumping the press you can get rid of wrinkles on your stomach. And all other parts of the body will remain unchanged. No methods of local weight loss are known to science. Fat will go away evenly, so you will lose volumes everywhere, even where sometimes you really don’t want this to happen, for example, in the area of \u200b\u200bthe mammary glands.

Based on this, we conclude that your diet should be complete and balanced. The only trick you can go for is to eat in a slight calorie deficit (usually cutting your diet by 200-300 calories). We eat at the same time, including not forgetting about dinner (no transmissions to his enemy). One has only to pay attention that in the last meal it is better to lean on protein foods and vegetables instead of carbohydrates.

That's all for today, self-improving ladies and gentlemen. Of course, this is not all that can be said about nutrition and training schemes. Much more information can be found in my course:

I'm waiting for you again and pick interesting information about our body. Come - it will be interesting.

Let's first understand how our abdominal cavity is arranged. It has two parts of the press - lower and upper. When we practice, we use both halves. But there are ways that pump up one of the parts of these two parts. For the lower part, this is leg training, and for the upper part, a set of exercises on the body and arms.

It is very important how you breathe during training. When inhaling, you need to do a certain exercise, and when exhaling - complete relaxation of the muscles. All this is the basis for knowing exactly - how to pump the press to remove the stomach. Novice healthy lifestyle fans who are seriously engaged in the health and tightening of their figure, those without competent instruction from a specialist may be mistaken in their knowledge of the correct exercises, but we will try to explain everything in detail.

How to download the press to remove the stomach - a set of simple rules

If you have long been friends with a normal, balanced and healthy eating, and you now need to pump up, then follow these rules:

Don't overload yourself with activities. It is enough to perform exercises about three times a week, on other days, your body should rest;
During strength training you should feel how all the muscles work belly, how active they are. Develop for yourself a feasible set of exercises, and alternate it every week;
Do not try to reach great heights the first time. Thus, you can tear your spine, pull your muscles, dislocate your joints. Why do you need such radical methods? With time, everything will work out.
The best time for training This is in the morning before meals. Just when you are charging;
Eat more protein than carbohydrates, this is especially important for men who have begun to pump the press to clean their stomach, they always have more daily physical activity than women;
Less alcohol, beer is especially contraindicated. You yourself know what a "Beer Belly" is, and what makes it so;
Protect yourself from stress. It is better to “splash out” all aggression in sports;

How to download the press to remove the stomach - basic exercises

Without extra words Let's start right away with practice. Keep your stomach always in tension.

Ex. 1 "Twisting"

sitting position
feet on the floor, legs bent
keep your head straight, do not strain your neck muscles
inhale, arms stretch forward
exhalation
pushed the body back.

Exercise 2 "Frog"

sit on the edge of a bench (or bed)
hands on the back of the head, without closing them in the lock
lie down with your whole body on a bench (bed)
pull the legs to the body to the limit
knees can be extended
starting position.

Ex. 3 "Twisting in the opposite direction"

lie on the floor on your back
cross your arms on your chest
bend your knees, slightly apart
lift the pelvis off the floor as far as possible, resting on the feet and shoulder blades.

All three of these exercises must be performed quite often, pumping the press to really remove the stomach - up to 50 times, but at first do less so as not to injure yourself out of habit.

Exercise 4 "Retraction"

stand comfortably
spread your legs slightly apart
take a deep breath, hold your breath, draw in and tighten your stomach
exhale slowly
repeat this exercise several times, each time increasing the strength of the breath.

Ex. 5 "Lie down on the stomach"

lie on your back on the floor
bend your arms at the elbows
raise the body off the floor
keep only on toes and elbows
keep the body straight without bending for about 15 seconds
lie back on the floor
do repetitions at least 10 times.

Ex. 6 "Slanting body lift"

lie down and relax on the floor with your back
bent knees
put your hands behind your head
lift and tilt the body: left - right, left - right
avoid lifting forward, as there will be no effect
do the exercise at least 10 times.

In principle, these are all simple and effective exercises that do not require a visit to a fitness center and a sports cardio hall. To complicate the exercises, you can take dumbbells. If you urgently need to pump the press to remove the stomach, then such shells as a jump rope will be your faithful helpers - jump, straining your stomach. Or twist the hoop, or better hula-hoop with weighting.

How long does it take to pump the press to remove the stomach

It all depends on your efforts, but in moderation, without overstrain. And also how much you launched your stomach. If you have serious body fat, then exercises alone cannot do here - you have to run a lot, cut yourself off in nutrition, and the like.

Is it possible to give an unambiguous answer to both a fat man and a fit person with a light belly, for how much can you remove the stomach by pumping the press ?! But any fitness trainer will answer you that you need to do at least three times a week, and the time to achieve the goal may be different.

You shouldn't torture yourself. For example, you set a goal for yourself that every day in the morning you will do 6 exercises 2 times, and each repeat 10-20 times. But when you wake up, you feel unwell, or you simply cannot physically get up for class, then why torture your body ?! Or at least reduce the number of repetitions in movements.

If on the contrary, you have a lot of energy, then increase the load, add some new exercise. In general, obey your body completely and completely, but do not wear yourself out under stress and in bad mood.

But let's say you're not overweight. You have a normal figure, but not relief body. If you start from Monday, then by Sunday next week, under all conditions, the first "cubes on the stomach" will appear, and not the only big ball. And this is with classes up to half an hour daily. But if you quit classes, then your figure will return to its previous state, and all efforts before that will be in vain.

You don't have to quit at all, if you have brought yourself into the proper form, just keep in shape in the future and practice in the morning without much stress. In any case, you will feel lightness in the whole body after morning procedures.

A slender waist, an elastic tummy, seductive forms are the dream of any girl. Assistants in achieving the cherished goal are a variety of dietary supplements, body wraps ... and not list everything. Absence excess weight still not a guarantee that the tummy will be flat. A flat tummy is not complete without long-term physical activity After all, you also need to strengthen your muscles! And here various gyms come to the rescue, where, under the strict guidance of an instructor, you will achieve perfection.

The key to success in this business is, first of all, the regularity and regularity of doing exercises, and not everyone can afford a constant visit to fitness rooms. What to do in such a situation? Learn how to properly pump the press at home.

In order for the classes to be effective, not accompanied by pain in the back or abdomen, you need to follow a few fairly simple requirements that will help you pump the press correctly and effectively remove the stomach.

All exercises, the starting position for which is lying down, are performed only on a flat, hard surface. A bed or a sofa is categorically not suitable. To avoid pain, you can put a soft rubber mat.
The room in which you will download the press should be. Stuffiness and too dry air will negatively affect your health, because the load on the heart will increase several times!
You need to start training no earlier than 2.5 - 3 hours after you have eaten.
Before class, it is necessary to conduct a small general warm-up to tone the muscles.
Perform all movements rhythmically, but without sharp jerks - smoothly and measuredly.
The abdominal muscles, unlike our other muscles, have the ability to recover in just a couple of seconds, so when doing exercises, you should not take a long break between them.
The number of repetitions should be increased gradually. If you have never pumped the press before, you don’t need to start with 100 repetitions, your body will not thank you for it, but will only get very tired. Start with 15-20 reps.
Well, as in any business, regularity is the key to success. To achieve the result, it is better to train every other day or every day.

In order to pump up the press at home, you need to know that the abdominal muscles can be conditionally divided into straight (upper and lower parts) and oblique, and there are exercises for each muscle group.

There is a misconception that the higher you raise your legs or the deeper you bend, the more effectively the abdominal muscles will swing. In fact, the most useful angle of raising the legs is 40 degrees, and bending the body is in the range from 15 to 75 degrees, and trying to overcome these indicators is useless and very often traumatic.

Exist a large number of exercises to pump the press at home. Follow the ones that you like more and do not cause you any particular difficulties. Work the lower part of the press first. For this, various leg raises are suitable. Then move on to exercises aimed at working the oblique muscles (twisting). Finish with top press (body lifts). This procedure is much more effective than any other.

Stock up on perseverance and patience! Regularly pumping the press at home, you will find the figure of your dreams. And to make it more convenient and enjoyable for you to do the exercises, we suggest that you use the following video, with which it will be much easier to pump the press to remove the stomach.

http://youtu.be/4p7g19FANYY

Exercises for different abdominal muscle groups

Now let's talk about those exercises that are suitable for each specific muscle group. This complex is an example of how to properly pump the press at home.

Exercises for pumping the lower part of the press:

Lie on the floor, put your palms under your lower back (this will help unload the psoas muscles and make the exercise easier). Raise your straight legs perpendicular to the floor, stay in this position for a few seconds, and then lower your legs. For greater efficiency, the legs can not be lowered to the floor, but held at a height of 5 - 10 centimeters from the floor.
A bike. Lying on your back, lift your legs up. Legs move to mimic cycling.
Scissors. Lying on your back, hands behind your head, straight legs raised perpendicular to the floor. Perform leg swings, spreading them to the sides, to the maximum possible distance and returning to the starting position.

Exercises for oblique abdominal muscles:

Lie on the floor, hands behind your head, legs bent at the knees, feet on the floor. Lift your torso off the ground and perform body turns (right elbow touches left knee, left elbow touches right knee).
Lie down on the right side left hand behind the head, the right is bent at the elbow, rests on the floor, legs are straight. We bend the body, at the same time straightening the right arm, transferring the emphasis to the palm. The same is done lying on the left side.
Lying on the right side, emphasis on the elbow, right leg lies on the floor, bent at the knee. We carry out lifting of the left straight leg. The same is done lying on the left side.

Exercises for pumping the upper part of the press:

Lying on your back, hands behind your head, legs bent at the knees, feet pressed to the floor. Raise your body up and return to the starting position.
We carry out the same lifts as in the first exercise, but the lower back remains firmly pressed to the floor.

Universal exercise:

There is also an exercise that involves all groups of abdominal muscles. It differs from all the usual exercises, but its effectiveness is not a little less, and in some cases even more. If you have long been interested in how to properly pump the press to remove fat from the abdomen, a pleasant surprise will be that the plank exercise is absolutely static.

Lie on your stomach and rest your elbows on the floor;
Rise up, standing on your elbows in such a position that the entire line of your body is straight;
In this position, you need to stand for two to five minutes, depending on the level of training, and your tummy will acquire a beautiful relief.

Wanting to look beautiful and be in shape, it is not necessary to spend huge sums on trainers, fitness clubs and expensive drugs. Now you have learned how to properly pump the press to remove the stomach, and most importantly, you are convinced that all exercises are available for everyone and finding time for yourself is not so difficult. The main perseverance and over time you will get the figure that you have always dreamed of!

Every time looking in the mirror and seeing our rounded belly, in the thoughts of many of us, an ardent intention immediately wakes up to deal with it. Most people are in captivity of a common misconception. It boils down to the fact that pumping a press for losing weight in the abdomen - best workout, which will remove fat, pump up muscles and make appearance ideal. All that separates from the cherished goal is regular classes. In reality, the process of losing weight is much more complicated than you might think.

Is it possible to remove the stomach by pumping the press

If you don't want to spend a lot of time sweating to no avail, but want to understand if the abs help to reduce the stomach, take into account the following: ab exercise alone does not drive fat from the belly. They bring results only when the percentage subcutaneous fat is 15, and preferably 8-12% of body weight. In this scenario, muscles become noticeable and you can expect the appearance of cubes. This means that in the beginning you will have to stick to a diet or at least change your diet in order to burn calories.

How to remove the stomach and pump up the press

For noticeable weight loss of the abdomen, you will have to reduce the amount of calories consumed by 10-15%. Avoid diets that are more like fasting because they cause the body to lose muscle mass, and then accumulate more fat. Instead of this:

Increase the number of meals, try to eat small meals 5 times a day, and not overeat two or three times.
Assistance in getting rid of the stomach is provided by cleansing the body and getting rid of toxins. This greatly speeds up the metabolism.
It is wrong to give the maximum load on the stomach, wanting to quickly achieve results. You need to work with the muscles in this area, like with any others, that is, alternating load, recovery, strengthening.

Warm up

The answer to the question of how to lose weight and pump up the press without a warm-up will not be complete. Warming up is mandatory before any workout, even for individual muscle groups. It enhances blood circulation, increases the pulse, preparing the heart, lower back for stress, promotes the release of lubrication in the joints to avoid injury. The following exercises will help warm up the abdominal muscles, which are recommended to be done about 10 times each:

Body flexion. To do this, lie on your back and stretch your arms back, and slightly raise your head. Keeping a slow to moderate pace, change position by sitting on the floor. To do this, simultaneously lift your body off the floor and bend your knees. Do the exercise due to the effort in the abdomen. When you rise up, stretch your arms in front of you.
Since we will have a back and arms to work, we will stretch them too. For this, a deflection is suitable. Lie on your stomach, keep your legs together, arms extended forward, head should be raised, look down. Raise your chest up as high as you can while moving your arms to the sides. You can complicate it by turning your head alternately to the right and left.
You can finish the warm-up with the Mill exercise, which kneads the oblique abdominal muscles. It is done from a standing position, arms spread apart. Rhythmically bend over, touching your left toe with your right hand and vice versa.

Simple exercises for the press

There is a lot simple exercises at home, which pump up the press. They differ in their effect on different groups muscle and efficiency. Here are some of the easiest, but effective:

A bike. Lying down, raise your legs and simulate pedaling on a bicycle. Keep your arms along the body, palms down.
Body lifts. Legs can be bent at the knees or put on a fitball, hands on the chest or behind the head.
Twisting with a roller. To do this, kneel down, grab the roller with your hands and roll it forward as far as possible. In this case, you can not bend your back.

How to pump the press to remove the stomach

The number of sessions will depend on the condition of the stomach. Someone will have enough regular workouts for 15 minutes, and someone will have to sweat for an hour. You can find a ready-made table of classes with a program that meets your needs. Girls and women who want to tighten slightly sagging muscles can be intensively engaged 2 times a week. Men who have noticed that they are starting to outgrow their usual size and want to fix it quickly will have to sweat 5 times a week. For any goal, include lying, standing, and chair exercises in your workout.

Lying press exercises

Most of the exercises for the press for weight loss are performed from the prone position. They allow you to strain your stomach as much as possible and pump it up effectively. Legs are bent at the knees for comfort. Here is one of the complexes:

Stretch your arms up. Raise your body 45 degrees. On the rise - exhale, when lowering - inhale.
The position of the hands is the same as for the first exercise, but try to raise the body so that the chest touches the knees.
Keep your arms and legs extended, at the same time lift your limbs up, folding in half.
Raise your legs perpendicular to the floor, then lower them, but not completely, forcing the stomach to be in constant tension.

Standing Abs Exercises

To pump up a flat stomach while standing, you don’t even need a mat, just stand up straight and repeat the following movements. Give each one approximately 45 seconds. Focus on the abs, keep your back straight:

Vertical twists. Performed by lifting one leg perpendicular to the floor. The hands that were raised up are reaching for the toe.
Diagonal knee raise. Raise your clasped hands to the right and up, bend your left knee. Stretch your arms and legs towards each other, then switch legs.
right hand lift up, the right foot looks to the side. Lower your hand to the knee, bending at the elbow, the knee reaches for the elbow.

Side crunches

For weight loss and giving beautiful forms lateral lines and working out the oblique muscles of the abdomen, use a method such as lateral twisting. When the fat deposits from the waist come off, this exercise will make your forms embossed and beautiful. To perform, you need to lie on the floor, put your hands behind your head, bend your legs at the knees and take them to the side, right or left, as convenient. Raise your shoulders until they are five centimeters off the floor. This is enough to work out the oblique muscles, so you do not need to strive to raise the torso very high.

Exercises for the lower press

All exercises that involve lifting the lower body focus on the lower abs. It is worth choosing a few exercises, since this part is pumped up longer and harder than the upper one:

Leg raise 60 degrees. Lying on the floor, raise your legs, holding them at the top for two seconds, then lower them, but do not touch the floor. Do it slowly.
For the next exercise, place your hands under your buttocks. Pull the legs bent at the knees to the chest, slightly lifting the pelvis off the floor.
If your hands have enough strength to hang on the bar, lift your legs from the starting position at a right angle to the floor. At the top point, linger for one to two seconds, lower.

Chair press

You can download the abdominal slimming press with an emphasis on the lower section at the workplace and for this you don’t even have to get up from your chair. Just straighten your back, grab the seat of the makeshift simulator with your hands a little behind you and lift your knees up. It is not necessary to reach the chest, but lift your legs so that you feel tension in the abdominal muscles. Hold at the top for a couple of seconds. Quantity - from 20 times.

When is the best time to download the press

Morning or evening - this question does not play any role for those who pump the press for weight loss in the abdomen. It is necessary to take into account only going to bed, meals and not exercising immediately before or after eating. Pay attention to another aspect: if you pump the press today, then tomorrow the muscles of this area need to be given a rest. When it comes to general exercises in the gym, where working out the abdominal muscles is only part of the workout, then it is better to set aside time for this at the end. Quality work at the beginning of training can lead to injuries during the further performance of other basic exercises.

How much to download the press

The result will bring only regular exercise and patience. There are recommendations to download the abdominal slimming press daily for 15 minutes twice a day. A more professional technique is three intense workouts per week. On other days, give yourself a cardio load, go to fitness, do gymnastics for about 40 minutes. If belly fat is slowly dissipating thanks to a new schedule and diet, then you can expect that in a couple of weeks some outlines of elastic abs will become noticeable to you.

Pay attention not only to the number of approaches, but to the rhythm and intensity of the swing. good effect for those who pump the press for weight loss of the abdomen, they bring energetic lifts, when in 35 seconds you easily manage to do 15 repetitions. No need to jump on all the exercises at once and try to do them as many times as possible. It is important to gradually increase the load, otherwise severe pain in the abdomen will be provided.

Video: how to remove fat from the press

Good afternoon friends! Today we will discuss how to properly pump the press to remove fat from the abdomen and sides in short term, and become the owner of a beautiful and toned press. Cubes on the stomach are interesting for both men and women striving for ideal forms. But body fat often does not allow girls to show off elastic muscles in a swimsuit on the beach.

For effective weight loss in the abdomen and sides, it is necessary to systematically train and perform correct exercises. It is necessary to study the most effective options and draw up a training scheme, be patient and motivated, and not deviate from the intended goal.

The abdominal muscles are made up of four groups. The division of the abdominal wall into the lower and upper press is conditional. Pumping the abdominal muscles, you are sure to use all the muscle groups represented.

The abs are stabilizing muscles. They support the spine, hips and pelvis in a fixed position. By working on the cubes on the stomach, you will definitely improve your posture in parallel.

There are many tips for beginners to help build abs at home. It is important to adhere to these simple recommendations, because improper exercise will not bring results, and can also be harmful to health. In order for your workouts at home to be effective and safe, it is enough to follow a few rules:

doing at home or gym, you should always focus on your well-being, if there is back pain or malaise, it is better to postpone the workout;
you need to learn how to breathe correctly, it is also better to do it in a ventilated room;
during the day - before, during and after training, be sure to drink enough water, the daily rate of fluid intake is 1.5-2 liters of water;
performing exercises, you need to move smoothly, without jerks and twitches, lying on your back, you need to keep your lower back pressed to the floor;
before any workout, you need to do a little warm-up to warm up the muscles and prepare the joints;
start exercising from the minimum level of load and gradually increase the intensity of classes, systematically replace one exercise with another;
exercise should be 2-3 times a week, giving the muscles time to recover;
use exercises that are performed not only on the floor, there are many effective exercises for the press with a roller, on the horizontal bar, on the ball, on an incline bench;
to eliminate fat in the abdomen, physical activity alone is not enough, it is important to adjust the diet, include fat-burning foods in the menu, and reduce the number of calories consumed.

If, while pumping the press, you feel tension in the muscles of the core and burning in the muscles, then you are doing everything right. For successful result regularity and constancy is important.

To track progress, take a photo before you start training, and then repeat the shots every couple of weeks. The ongoing changes will inspire you to continue training. If you feel unwell, be sure to seek medical advice.

Effective Exercises

It’s not possible for girls to start exercising at the gym or at home in order to pump up a beautiful press after childbirth. It is important to wait 2-3 months, to allow the body to recuperate. After a caesarean section, the first exercise on the press is permissible no earlier than six months later. All other categories of people can start training immediately, but after consulting a doctor.

Home workout features

If you train at home, then for pumping the press you should learn certain exercises. We offer the most common options with photos and detailed description techniques:

"Scissors". It is necessary to perform the movement without straining the lower back, so it is important to keep it firmly pressed to the floor. You should lie on a gymnastic mat, stretch your arms along the body, tear your straight legs off the floor and hold them at an angle of 30-45 degrees. Then make swings with an overlap on each other, as if we were cutting with scissors. We perform 1-3 minutes.

A static exercise that allows you to work out and strengthen all muscle groups. It is necessary to take a lying position, then bend your arms and rest on your forearms. The whole body should be extended in one line. Hold the position for 1 minute.

Leg raises (). The starting position is the same as in the scissors exercise, but the trajectory of movement is different. It is necessary to raise the legs so that the angle between the torso and hips is 90 degrees. Raising your legs, fix your lower back and back, perform the movement only due to the strength of the muscles of the abdominal wall. We perform 2-3 sets of 20 repetitions.

Twisting on the floor. This is a classic ab exercise. It is necessary to lie with your back on the floor, move your legs to the priest, put your hands behind your head. We tear off the shoulders and the upper part of the body from the floor and stretch the chest to the knees. You can pump the press in this way in a complex workout.

You can also follow the table, which indicates how many times you need to pump the press per day in order to pump the abdominal muscles with this exercise alone.

Wheel exercises. - simple and inexpensive sports equipment for home workouts. It is a wheel with handles on the sides. In order to use it to work out the muscles of the abdominal wall, you need to kneel down, grab the handles of the roller with your hands and move forward as much as possible, then come back.

Fitball training. With the help of a gymnastic ball, you can pump any muscle groups, the press is no exception. You can perform classic and reverse twists, as well as a number of other exercises. Consider standard version. You should sit on the ball, roll it so that it is under the lower back. Feet rest on the floor, arms folded on the chest. We tear off the shoulders and stretch forward, then return to the starting position. The ball will help you work without straining your lower back.

We work out in the sports club

In the gym, you can work out the press on simulators. Such classes are suitable for more experienced athletes.

The ideal solution for pumping the press will be classes:

On uneven bars. You can stand on straight arms or focus on the forearms. Consider the first technique. We stand on the uneven bars with straight arms, head and chest slightly tilted forward. Raise your legs parallel to the bars, then lower them. We do 3 sets of 10-15 times.

On the wall bars . As an option - on the crossbar. It is necessary to take hold of the horizontal bar with your hands, then pull the legs bent at the knees to the stomach. So it will be possible to work out the rectus muscles of the abdominal wall. Upgrade fast lateral muscles it is possible if, when lifting, alternately turn them to the right, then to the left. Perform the exercise should be 3 sets of 15-20 repetitions.

On a Roman chair. To pump up the press on an inclined board, you should sit on it, fix your legs with rollers. Next, we put our hands behind our heads, and lean back, keeping our back rounded. Fully lie down on the bench should not be. We perform 3 sets of twists of 20 repetitions.