Главная 7 Lose weight 7 How to pump up the press at home, how to become slim

How to pump up the press at home, how to become slim

When I went on a diet and started losing weight, I realized that it was important for me to tighten my stomach. For this we also need physical exertion. But unfortunately, I didn’t have the opportunity to go to the gym, so I decided to do what I can – to press the press at home. Fortunately, it takes a little time, and special sports equipment is not needed.

Goal: muscle building or slimming

Exercises on the press are done with different frequency (the number of workouts per week), and with a different number of approaches and repetitions. The number of classes depends on what you want from training:

Objective number 1. Develop and grow abdominal muscles. We conduct 2 or 3 workouts, distributing them for 7 days. 3 or 4 approaches, in each of them you make up to 10 repetitions.

Objective number 2. Remove fat from the abdomen (just my task). Many constantly shake the press, but do not see the characteristic cubes. Either the stomach is non-planar, or worse, it sags.

In this case, you need to eat less fatty foods (and it’s better to eliminate altogether from the diet for the period of employment) and pump the press, doing many repetitions – from 20 to 30 in each of 3-5 approaches. In this mode, I trained 3 or 4 times every week until the result was noticeable.

The nuances of abdominal exercises: how and when

Do not exercise on a full stomach. It is better to wait at least a couple of hours after meals and begin to train. It is preferable to engage in the morning. For example, after awakening I wash my face, I can drink a little water and start a set of exercises for the abdominal muscles.

Do you have a sofa or a bed at home? Do you really want to make your press more attractive? Find at least 20 minutes of free time for training? If all questions are answered in the affirmative, then proceed to the task;)

Do not forget about the warm-up: warmed muscles exercise better. And the risk of something to pull yourself (the same back), is reduced to a minimum. Lean, turn to the sides, knead the joints for a maximum of 10 minutes.

Exercises

I did the easiest exercises:

№ 1. Legs (at first, you can be bent) are hooked under the sofa, or let someone hold them. We lift the body with the elbows spread to the sides (we hold the back of the head with our hands) up to 15 times – and this is 3 or 4 approaches. This is the study of the upper abdominals.

№ 2. We do it the same way, but after each lifting the body, we touch the elbows of the knees crosswise. That is, the left elbow needs to reach to the right knee, and right to the left. Good for training the lateral muscles of the peritoneum.

Number 3. We lie down on the floor, move the feet, lift straight legs to a 90 degree angle relative to the body. Hands can grab either a sofa or a bed. Later, you can raise your legs a little and lower, keeping it suspended (not touching the floor). Up to 4 sets of maximum 10 repetitions. Develop the lower cubes of the press.

№ 4. We make scissors or a bicycle.

Do not forget about rest and nutrition, as well as the fact that muscles tense best when you do the final repetitions of the last forces.

Conclusion

Interestingly, in order for the result to be obvious, and the press inflated, you need not only to do the exercises, but also to monitor the diet. It is believed that the result depends on 90% of the diet, and only 10% – on the exercises.

In other words, if the body receives more energy than it spends, then all the excess is deposited in the fat, including the stomach. And here either persistent and long workouts 5 times a week for 2-3 hours (it is unlikely that someone will be enough for a long time), or classes for 20-30 minutes and some food restriction will help to achieve the goal – to pump up the press.

Do you swing the press at home?

О admin

x

Check Also

Fasting days on milk minus 2 kg per day, how to become slim

I already wrote that my favorite fasting days are one-day dairy days. I especially like ...

Fasting days on kefir, how to become slim

One time I practiced using fasting days. Usually these were kefir days. Then they helped ...

Fasting days – not always fasting, how to become slim

Fasting days are not always fasting, and even not so much fasting as giving the ...

Weight Loss Psychosomatics, How to Be Slim

When I was still studying for a psychologist, I really wanted to open one slimming ...

A month has passed – it’s time to sum up, how to become slim

Long time I did not write. More precisely, I wrote … but decided not to ...

Obesity prevention, how to become slim

In my memory there is still a case from school years. We run cross. The ...

Simple leg exercises for weight loss, how to become slim

I have been doing sports for a long time. Then, for family reasons, threw. And ...

A simple and easy way to run 5 kilometers, how to become slim

Tested on yourself. It has been exactly one year since the day when I ran ...

Products that spoil the figure, how to become slim

Oh, how difficult it is to give up your favorite sweets! Even from the most-most ...

Products with a negative calorie, how to become slim

When I first heard about negative calorie foods, I was confused. I do not quite ...

Products for separate nutrition, how to become slim

As far as I know, people with medical education are treated differently to the theory ...

Products for the Dukan diet, how to become slim

I think many would agree that if the basis of the diet are those foods ...

Walking with children instead of playing sports, how to become slim

The problem of losing weight worries many women, including me. In principle, I am satisfied ...

The program of training for weight loss, how to become slim

The fact that not all physical workouts are suitable for weight loss, I learned quite ...

Reasons to abandon diets, how to become slim

You know, with the onset of spring, I always want to wear something light, gentle ...

Causes of weight gain in women, how to become slim

Often we talk about how to lose weight or how to maintain weight after a ...

Causes of overweight, how to become slim

I have a tendency to be overweight, with which I have struggled my entire adult ...

Causes of overweight, how to become slim

I really envy girls who are thin themselves. Unfortunately, in order to be thin, I ...

Proper fitness or pumping out money, sports and an active lifestyle

This summer I had the opportunity to go to work as a trainer in the ...

The correct mode of the day and nutrition for weight loss, how to become slim

If you read my previous topics, then you know that the topic of weight loss ...

Proper running, how to become slim

Of all the sports, I love running. I love in the evening, when it’s not ...

The right snack, how to become slim

Not so long ago, one of my employee complained: No diets do not work! So ...

Proper weight loss, how to become slim

Want to lose weight? Perfectly! But in this not very easy matter, you can not ...

Proper nutrition for weight loss, how to become slim

At 18, I weighed 63 kilograms with a height of 166 centimeters. And madly dreamed ...