How to pump up a press for a girl or a man in a month. Inflating the press to cubes at home photo, video. We pump press cubes at home in a month: the best tips and exercises

The technique of quickly strengthening the abdominal muscles is really effective. But it should be remembered that within 1 week only an increase in the tone of the peritoneum can be achieved. The stomach will become smaller, excessive volumes will go away, the press will be noticeable. However, the appearance of cubes should not be expected: they are the result of many days of training. And they begin to perform attractively on the tummy of the week after 3 regular classes.

To pump up the press quickly and efficiently, you should adhere to the following rules.

1. Get busy in the morning. The time before breakfast is the most preferable in terms of muscle strengthening. Your stomach is empty, which means that nothing will interfere with the press in work. Can I drink a glass warm water, this will help start the digestive system and, if there are difficulties with bowel movements, relieve them.
2. Work at home. It is often believed that in order to pump up the relief press, you need to visit the gym. This is not true. You can no less effectively pump the press at home. Moreover, no exercise equipment is needed to strengthen the abdominal muscles.
3. Exercise Regularly. How to properly pump up the press? Coaches say: exercise more often. In this case, the word "more often" means 3 times a week, that is, every other day. A tighter schedule is not needed, as the muscles should be given rest. Less often - there is no point, or rather, the result will not be so impressive.
4. Choose your pace. In the work on the press, you pay attention to a whole group of muscles: straight, external, oblique and internal. During the training period, each of them should be worked out, since the straight line, for example, is responsible for the very “cubes” on the stomach, and the oblique ones form the waist. However, the rhythm of work must meet your requirements. To pump up the press to cubes, you need to perform the exercises slowly, measuredly, linger in the required position for at least 3 seconds. For an elastic flat stomach, you need a fast pace. Therefore, if a girl needs to quickly pump up the press, intensive training is recommended without additional load in the form of dumbbells or barbells.
5. Do a warm-up. Only warmed muscles will be maximally responsive. Therefore, before training, jump rope for a couple of minutes, run in place, dance if you are in the mood.

This is where the tips on how to pump up the press in 7 days end. And it starts effective complex exercise!

Quick Press Exercises

• Hanging on the horizontal bar. In terms of efficiency, it is 3 times ahead of classic twisting. Requires raising the legs in a hanging position above the level of the pelvis. Legs can be straight (to increase the load) or bent at the knees (it's easier to work on initial stage). If you want to strengthen at the same time lateral muscles, legs bent at the knees, lift and turn to the sides. Do not worry about how to pump up the press on the horizontal bar at home if there is no horizontal bar in the apartment. It is enough to screw a solid bar to the doorway and you can do it.
• Bike . The effectiveness of the exercise is 2.9 times more than classic twists. Everyone knows how to effectively pump up the press with the help of a “bike”: 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 about 10 cm from the floor.
• Lower leg raises. Lying on the floor, lift your legs up to about 45° off the floor and put them back down. Perform 9 times, on the tenth, hold the legs in the air for 10 seconds.
• Upper Torso Raise. Raise your torso from a prone position and lie back down.
• Torso lift for a firmer belly. From a prone position, make a series of quick lifts-jerks of the torso to the legs. The knees are bent at the same time.
• Diagonal twists for oblique muscles. Lying on the floor, bend your knees slightly, put your hands behind your head. Perform a series of frequent torso raises, trying to alternately reach your elbow to the opposite knee.
• Lateral crunches for oblique muscles. Lying on your side, squeeze your legs well. Put your hand under your head. Raise the torso up with the help of the lateral muscles. Try to get 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 the productivity of your workouts

Now you know how to pump up the press in 1 week, but that's not all the secrets.

• Stretching after the main complex. It increases the elasticity and suppleness of the muscles and is especially good for warm muscles. Get on your knees and lean back as far as you can. Perform slowly, also in slow motion, return to the starting position. Try doing a knee bridge. Did not work out? In a couple of weeks you can!
• Plentiful drink. Fluid is necessary for the normalization of 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 the muscles and the brain. However, buns, fatty meats and fried potatoes leave it in the past. Include vegetables, fruits, low-fat poultry, cottage cheese, eggs in your diet. And eat them for health benefits!

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

Is forming a relief press at home your goal for the near future? Then, before turning reality into dreams, you need to study the nuances this process so that your workouts bring results. It would seem that there is nothing easier than pumping up your stomach, because even people who are far from sports have heard about classic exercises for this part of the body. But this opinion is erroneous, and adhering to it, you will look for your cubes for a long time. A special complex can help in this matter.

Is it possible for such short term make the body of Apollo at home? You can, but on the condition that you do not have a large number excess weight. If this problem is present, then first you need to lose excess kilograms, reduce the fat layer, and only then dream of a relief. For people with a normal physique, this task is within their power.

We bring to your attention a program designed for 30 days. It will help to pump up cubes with the help of simple exercises. If you stick to her recommendations and plan as much as possible, then by the end of the month you will see impressive results. Take a photo at the beginning of your journey and at the end to objectively evaluate your cubes.

Press pumping table for men for 1 month:

Designations:

I - lifting the body

II - twisting

III - leg lift

IV - plank

All exercises must be performed accurately. At the beginning of training, give preference to a slow pace in order to feel each muscle well. In the future, if physical fitness allows you, then do it with medium intensity.

Task Technique

So, you have decided to pump up your abs and form cubes at home using the set of exercises presented by us, then in the next few weeks and days, you will need to follow a diet and rest.

• Now you need to go to bed and get up at the same time. On the night sleep should take 6-8 hours.
• Review your diet. Increase the amount of protein foods and vegetables. You can not eat fried, fatty and smoked meats. By the way, sweets should also be cut to a minimum or completely eliminated.

Before you start doing the exercises, be sure to do a warm-up: light jogging, jumping rope, etc. Just 5-10 minutes will help prepare the muscles for the load.

To pump up the relief, you must follow the technique. We recommend studying it according to the instructions with a photo:

1. Raising the body.

Lie with your back on the floor, arms bent and located at the back of the head, crossed at chest level or at the temples. If you chose the first option, then try not to put pressure on your head, as there is a risk of damaging the cervical vertebrae. For men, the second option is more suitable, and the third is mainly recommended for girls. Now slowly raise the body with the force of the abdominal muscles until right angle and at the same pace we lower ourselves, but the shoulder blades and head do not touch the floor, so as not to unload the muscles and pump them up.

When lifting the body, it is important to round the back so that the vertebrae at the level of the lower back do not experience undue pressure.

Beginners practicing at home are allowed to bend their knees and straighten their arms.

#2 Twisting

To perform the exercise, you must take a supine position with bent legs. Place your hands behind your head with your elbows out to the side. We tear off the shoulders, straining the press and without lifting the back from the floor. Hold at the top for a few seconds to pump up the main muscle.

#3 Leg raises

The starting position is the same. The arms are extended along the body. Raise straight lower limbs until a right angle is formed with the body and slowly lower back, lingering 10 cm from the floor. Feet should not touch the surface during the entire time the task is completed.

#4 Plank

To perform the exercise, stand in a push-up position, but with your elbows bent and your weight on your forearms. Straighten your legs, feet together, and the body is tense and forms a straight line. It is important that the lower back is not rounded or arched. Tighten the abdominal muscles as much as possible, retract the stomach. Elbows strictly under the shoulders.

If you take this position incorrectly, you will not get the desired result and the cubes will remain only in your dreams.

For men with good physical fitness, several complicated variations can be offered. this exercise to quickly pump up the press at home:

• Plank with a raised arm - emphasis on only one forearm, the second limb is extended forward.
• On one leg - raise your leg up and linger for a few seconds, and then change sides.

The complex presented in the table is suitable for both men and girls. You can do it at home without special devices and simulators. The program allows you to pump up the cubes and make the press embossed in a short time. What is the secret of its effectiveness? The fact is that the system involves daily laborious work with a gradual increase in load. Despite the fact that the number of exercises is scarce, they are aimed at working out the entire muscles of the abdomen, which is very important in training for the formation of the torso.

Due to the rise of the body, the upper section and abdominal muscles are included in the work. Twisting causes excess fat to burn, reducing the layer and tightening the abdominal wall. Leg raises are considered one of the most effective types load on the lower press. In turn, the bar makes the entire muscular system of the body work, forms beautiful body and helps in weight loss.

This complex is widely represented in the photo of popular programs and is often included in the strength training of famous fitness gurus. It is used to pump up the stomach, lose weight and reduce body volume.

Nowadays, finding time to visit gyms, fitness centers or even a pool is very difficult. And everyone dreams of a good and fit figure. How to pump up the press in a month? Yes, very easy! In this article, we will draw up a schedule of classes, consider daily exercises in order to pump up the press in a month, and it is up to you to decide at what most convenient time to perform them. And it's all at home.

Where to start?

Let's start with the simplest. Each person has a press to one degree or another (abdominal muscles are involved when walking, tilting, turning, etc.). Only they are completely invisible due to the layer of fat covering them. Therefore, in order to pump up the press in a month, it is necessary to regularly perform general developmental exercises that will reduce the total amount of body fat in the body.

To do this, you need to conduct classes for at least 40 minutes. This is due to the fact that during physical exertion in the body, sugar and carbohydrates contained in the blood are first processed, and only 20-25 minutes after the start of physical exercise, fat begins to be burned. You can’t fully load your body right away. Therefore, for those who have not bothered themselves for a long time physical activity and sports, it is necessary to start classes with the following exercises: for 15 minutes we carry out a walk at an average pace, then run at an easy pace for 15-20 minutes, after that a walk to restore breathing and heart rhythm.

Every day, it is necessary to increase the duration of the run by 5-10 minutes, until the total duration of the lesson becomes 1 hour. Then you can move from routine running to more various types exercise: cycling (as an option on an exercise bike), or in water. During fasting days, you can go for walks over rough terrain. However, the duration of the classes remains equal to one hour, no less.

Exercises for the press for 1 month

After the end of the first part of the classes, we proceed directly to the exercises for the development of the abdominal muscles. So to get perfect abs per month, you need:

• take a prone position, in which the legs are bent at an angle (50-60 degrees), fingers in the lock behind the back of the head, or at the temples. We raise the torso, trying to touch the knees with the forehead. At the end point, fix the position for 1-2 seconds. The number of repetitions is at least 15, approaches - 3, with a break of 2-3 minutes;
• the starting position is the same as in the previous exercise, only the hands are near the temples, and in the process of lifting we turn the torso, trying to touch first the left, then right hand knees. The number of repetitions is 10-15 in each direction;
• the most difficult exercise is the latter. We lie down on the floor, stretch our arms and legs. Then we begin to simultaneously raise the legs and torso. Ideally, your forehead should touch your knees. It is also necessary to try to maintain the folded state for 2-3 seconds. The number of repetitions of this exercise is the maximum. Those. did as much as he could.

By performing these simple exercises, you can pump up the press in a month. However, it must be remembered that the key to success is. It is necessary to eat 5-6 times a day. This is necessary in order for the body to have enough resources to build muscle tissue. If you go on a diet or eat little, then muscle tissue will be burned first of all, and as a result, there will be no sense in exercising. We already know how to pump up the perfect press in a month. It remains only to act. Do these exercises daily - and in a month you will see the desired cubes.

Pumping up the press at home is not difficult at all, unlike other parts of the body. There are many different exercises that do not require special equipment.

In order to pump up the press in a short time, classes should be regular.

In this article, we will look at the most effective exercises that will give your stomach the desired relief in a short time. Most exercises require only gender, motivation and patience.

Choosing the right nutrition to pump up the press at home

Of course, in order to succeed in some business and make the press perfect, it is important to observe some nuances, one of which is nutrition. It should not be overlooked, because if you only download the press, but there is everything in a row, then you will not achieve significant results. By the way, this also applies healthy sleep because muscles grow during sleep.

So, how to eat right so that muscles grow, in our case, the abdominal muscles. There are limitations to keep in mind, and there are products to focus on. Let's start with restrictions. To pump up the press to cubes, it is necessary to throw out fatty, sweets, fast food and other products from the diet that do not bring practical benefits to our body. They only litter it.

Eat boiled chicken breast and oatmeal!

Next, we need to make it a rule to eat foods that are useful to us. Let's go through these products, given the daily routine. First of all, make it a rule to drink more water because we are made of it. Drink before every meal. Breakfast should start with a portion oatmeal preferably with fruit or dried fruit. Can be cooked with both milk and water. For lunch, we eat meat, or steamed chicken breast, boiled or baked without oil and frying. As a side dish for meat we use vegetables, rice, buckwheat, beans. Don't forget the salads fresh vegetables. For dinner, you can cook fish with vegetables. Do not forget about such products as eggs, cottage cheese, milk, nuts. It's all useful. Such nutrition will help us pump up the press quickly.

Making a press with cubes

The first thing you need to know is that everyone already has a press, and it is arranged by these same cubes that everyone dreams of. It's just that someone has these abs hidden under a layer of fat. Others are not so pronounced. So what to do? How to pump up the press to cubes? You need to approach this issue comprehensively, change your diet, sleep patterns, add workouts, or at least do exercises for the press. There are exercises for heating the lower press, there are exercises for pumping the upper press, and there are exercises for the oblique muscles. Better to do everything in a compartment. Start a little, then increase the load more and more. What are the best exercises for the press, we will talk a little lower.

As a rule, people pump the press for two reasons. Some want to remove fat from the abdomen and sides, we have already written about this. Others want to have not just an ordinary straight stomach, but pump up beautiful press cubes. The goal of both is the same, but the approaches in this matter will be slightly different. If you are cutting fat, then you need to pay more attention to nutrition. Each cake will remind of itself for a very long time. Plus you need to do cardio workouts. And if you want to achieve cubes, then there is more emphasis on the exercises themselves.

It is better to understand the nature of the muscles of your abdomen so that you can do the exercises better. They are two parallel longitudinal muscles, which are divided into 4 parts, the so-called press cubes. There are also oblique abdominal muscles, but they have nothing to do with cubes.

What exercises to do for the press

There are basic ab exercises that will help you get the desired cubes on your stomach. Some are more suitable for pumping the lower press, some for the upper press, it’s better to do everything in turn, it definitely won’t be superfluous.

So, the most popular exercises for the press are as follows:

• Leg raises - training the lower abdominal muscles. We fix our hands for something hard, for example, over the edge of the sofa lying on the floor, and we raise our legs, almost to the head;
• Exercise bike for the press - it is better to perform on the mat, very effective exercise, lying on the floor, hands behind the head, slightly bending the torso, we perform the movement with our legs like on a bicycle;

a) exercise for the press with a wheel; b) bike

• Wheel for the press - if there is one, we do it on the rug, if there is no experience, then from the knees, if there is something with the feet, if not yet purchased, then it costs about 250 rubles;
• On the horizontal bar - hanging on the horizontal bar, we raise the legs as high as possible to the hands;
• Lying on the floor - or on a rug, we press our feet to the floor, knees slightly bent, hands behind our heads. We make rises, we don’t fall to the floor to the end, try to do 3 sets of 20-30 times. To train the oblique muscles of the press, do diagonal lifts. Right elbow to left knee and vice versa.

a) lifting the body; b) leg lift

These are basic exercises for the upper and lower abs, they will help you achieve the desired cubes.

What to do if there is no time for sports?

It happens that our life goes in a circle, work, household chores and there is absolutely no time left for ourselves. What to do in this case? The answer is simple! Get in the habit of spending 5 minutes of precious time in the morning, before breakfast and shower, to do a couple of approaches and pump up the abs to cubes. It is not difficult at all, but you need to take it as a rule. Every day, 5 minutes, 2 sets on the press, and your whole life will already acquire new colors. Don't believe? Try it yourself!

First you will do small exercises for 5 minutes in the morning, then sign up for gym to train the whole body. You just need to start. If possible, find an appropriate environment, company or person who will support you in your endeavors.

How to pump up the press for a girl

It is often easier to pump up a press for a girl, since girls have more perseverance; they pay an order of magnitude more attention to their appearance. In order to pump up a girl's press to cubes, it is important to pay attention to nutrition - this is 70% of success. So eat right dear girls.

Exercises that are better for girls to practice are a bicycle, lifting the torso and a wheel from the knees. Although not everyone likes the relief muscles in girls, even if they are press cubes. So it might be better to just have a toned and slim tummy.

How to pump up the upper and lower press cubes

If you don't already know, it's easiest to pump up the upper press, since the upper cubes begin to appear first. Basically, for their development, you need to perform body lifts while lying on the floor, or an exercise when you lie at an angle of 45 * lifting both legs and torso at the same time. In order to pump up the lower press, you need to focus more on exercises such as lifting the legs from the horizontal bar or from the floor. Exercises such as a bike or a wheel are suitable for the entire press. The best way to pump up the press to cubes is to try all the exercises that you can find, and then find for yourself a few of the most passing through the load and which give the maximum effect.

Is it possible to pump up the press in a week

It is unlikely that someone will be able to immediately take and pump up the press to cubes in a week, this can only be done if you already have some kind of preparation, and you just want to get back in shape. For those who have a big belly and suddenly decided to quickly take and pump up the press, they can forget about quick methods. It will take months, or even years of grueling training. And even then it’s not a fact that you can quickly lose weight, only through sports.

There are a lot of examples of people who have been involved in sports for several years and still want to have a belly. What is far to go? Go to the gym and see for yourself. You can often meet fat people there, and they admit that they have been doing it for several years. Everything in the compartment is important here.

Tightened flat stomach and no fat deposits at the waist - perfect image the athletic body that both men and women aspire to. Not everyone can be patient and find time for daily workouts. But if you decide to create a slender healthy figure - please be patient. In the article we will talk about how to pump up the press in a month.

Is it possible to pump up the press in a month?

Many novice athletes are wondering - how many months can you pump up the press? We responsibly declare - in a month you can pump up the press. Daily loads will help you quickly discover the hidden press cubes.

So, you are determined and determined to pump up the press in a month. To do this, you need to give up foods that lead to excess fat, and do exercises that help strengthen the abdominal muscles.

How to pump up the press in a month at home?

Working out at home is much more convenient than exercising at the gym. To practice at home, get a mat or rug that will help you to take correct position body and, pumping the press, do not damage the muscles and joints.

Before exercising, there must be a warm-up. You can do jogging, tilts, squats, arm swings, which will “warm up” the muscles. You need to warm up for at least 10 minutes in order to prepare the muscles for direct exercises.

We bring to your attention a set of exercises that will help pump up a beautiful press in just a month:

• 1. Lying on your back, put your feet on the floor, bend your knees, and then spread them. Press your lower back to the floor, pull your stomach in, put your hands behind your head. Pull your shoulders to your knees without lifting your lower back and feet off the floor. Raising the shoulders occurs on the exhale, the starting position - on the inhale.
• 2. Lying on your back, bend your left leg at the knee, keep your foot on the floor, pull your stomach in and place your foot right foot on the left knee. The knee is directed to the side, the hands are behind the head. Reach behind your left shoulder to your right knee and return to the starting position. Change your leg. The rise occurs on the exhale, lowering on the inhale.
• 3. Lying on your back, draw in your stomach and place your legs on top of each other. Hands are behind the head, elbows look to the sides. Raise your shoulders and head as you exhale. On an inhale, return to the starting position.
• 4. Lying on your back, bend your knees so that your calves lie on a raised platform (chair, sofa), hands behind your head. Raise your shoulders and head, and pull them towards your knees without tensing your neck muscles. Breathe evenly while doing this.

An effective set of exercises for training to pump up the press in a month

Performing these simple exercises, you can easily pump up the press in a month.