Pump up the press in 1 week cubes. How to pump up the press in a short time

A beautiful, inflated body is the key to success for a man! Any woman will like an elastic belly with "cubes". A pumped-up press looks much more attractive, unlike an oval belly. How to pump up the press in 1 week? What exercises are considered effective? This question is asked by many men. We will help answer all questions. But before that, you need to know a few nuances. It is more effective to exercise in the morning, on an empty stomach - in this case, the muscles are better strengthened. There are many different methods on . For men, it is “cubes” that are considered relevant, and not slim stomach. Therefore, exercises for pumping "cubes" must be done at a slow pace. If after long-term training there is still no result, then the point is overweight. To solve this problem, you need to stick to a diet, but the reason may be insufficiently developed abdominal muscles. It takes a lot of work.

And so back to the set of exercises. For an elastic press, going to the gym is not considered mandatory, it is quite possible to train at home. Exercises must be done conscientiously, until the moment of burning in the abdominal muscles. Exercises are divided for pumping the upper and lower press. Twisting is more effective for pumping the muscles of the upper press, and lifting the legs is more effective for the muscles of the lower press.

And now we will give you effective complex.

Exercise program: press for 1 week

Twisting with turns

You need to lie on the floor, and bend your knees 90 °. An elementary twist is performed, touching the opposite leg with the elbow. This exercise is specifically for the muscles of the upper press. Dosage: 20 times in 2 sets.

Hip lift

Exercise is done using a gymnastic bench. Exercises are performed lying down, with a grip on the edge of the bench. Raising the legs is performed without the participation of the upper press, because the exercise is only for the lower press. And you need to raise and lower your legs in a couple of seconds, paying attention to your breathing. Dosage: 15 times, 2 sets.

Normal twist

Starting position, lying down. You need to simultaneously raise your arms and legs, while touching your knees to your chest. In this case, you need to monitor the coordination of movement. This exercise is effective for both the upper and lower press. Dosage: 25 times, 2 sets.

Leg raise

For the exercise you will need a gymnastic mat. You need to lie on your back and lift your legs 75 degrees. The exercise is done with medium amplitude. Dosage: 2 sets 30 times.

Bent leg raise

For this exercise, you need to lie on the floor and put your hands on your head. The bent legs are raised with maximum amplitude. The main thing is not to sell the rhythm of breathing. During this exercise, you need to relax the muscles of the neck. Dosage: 15 times 2 sets.

Side torso lift

Lying on the floor, bend the right leg at the knee joint, and throw it on the left knee, the right hand behind the head, and the left to the side. When the abdominal muscles are tense, the right shoulder is tilted with the touch of the left knee. We do the same on the other side.

You need to feel how the muscles tense up. The exercise is done at a slow pace, without unnecessary sudden movements. Dosage: 30 times.

Twisting to the count

This exercise has three steps. Lying on your back, you need to raise the body for three counts, for each count, rising higher. Pay attention to breathing, for this exercise it is extremely important!

The answer to the question "How to pump up the press in 1 week?" can be found by studying the above method. Following strictly the instructions, you can come to the desired result. You need to work out these exercises 3 times a day. One such workout takes about an hour. Also very great importance for training has . It is recommended to take food that contains calcium, fiber, proteins and vitamins. It is possible that during the first workouts there will be a slight hypoxia, but this is only during the first workouts. Lack of breath should not be the reason for stopping the workout.

The main thing to remember is that the exercises for the “cubes” are done slowly, without unnecessary movements, observing proper breathing. The result of training does not depend on the quantity, but on the quality of the exercises performed. As they say, there will be a desire, there will be a result! Stay with us and good results in training. website

Pumping the press is a very interesting and unique thing. Pumping up a strong press is not particularly difficult. When performing all basic exercises, regardless of the main muscle involved, the press will be worked out well enough to be strong as a stone. But here's the problem - visually this will not be visible in any way. But the goal and dream of those who think about the press are visible press cubes. And preferably without spending money on a gym.

Let's talk more about how to quickly pump up the press at home. This can only be achieved with hard work. Yes, and not just exercises should be used. It is also worth paying attention to nutrition and daily routine. Only by combining these "ingredients" can the desired result be achieved.

Anatomy: the structure of the press

Many are interested in how to download the press quickly and efficiently. In order to qualitatively work out the press, you need to know the anatomical structure of the muscles.

The abdominal press consists of four muscle groups:

The rectus muscle is responsible for the treasured cubes.
Oblique abdominal muscles - located on the sides of the torso and are responsible for the formation beautiful waist. That is why women pay special attention to them.
Internal oblique muscle - performs the same functions.
The transverse muscle is the internal support of the press. It is this muscle that is responsible for the strength of the press and its endurance.

Is it possible to pump up the press at home

Of course, training the press in gym- Employment is more efficient. All conditions for fruitful work are created there. But this does not mean that it is impossible to work out this muscle group at home. That's just there are rules, how effective for a month at home. We will talk about them further.

Stage one: fight belly fat

So that the pumping of the press is not meaningless, it is necessary to prepare a springboard for the cubes. Pumping the press in 3 weeks is real, but for this you must first get rid of belly fat. But our body is so arranged that it is impossible to remove fat on the stomach, but you can only reduce total percentage body fat. And this can be achieved not only with the help of diets (if you use only them, then the fat will soon return again), but by fully adjusting your diet.

Nutrition

You can normalize your diet only according to certain rules.

Calorie calculation

In order for fat not to accumulate in the body, it is necessary to spend as many calories as it enters the body. Therefore, in order for fat to go away, you just need to burn more calories than you absorb.

Proper nutrition for the press should be as follows:

Break the daily ration into five or six visits. But taking into account the fact that portions will have to do less. The main thing is to avoid long breaks between meals.
Stop eating high calorie foods. Throw out fried, starchy and sweet foods from your diet.
Give up alcohol, it inhibits fat burning and increases appetite.
And most importantly, watch your calories. Calorie counting is not like that difficult process, especially since the latest technology let you do it online.

Protein Preference

Getting rid of fat, you need to put the body construction material for muscles. And this is nothing but protein. Therefore, priority in food should be given to protein products. 30% of the total diet should be protein foods.

And most of the protein is found in foods such as:

dietary meat (poultry, rabbit, beef);
a fish;
legumes;
eggs;
cottage cheese;
dairy products.

Vegetables and fruits

Eat vegetables and fruits. They are an ideal substitute for junk food and saturate the body when it demands food. And they will not only protect you from fat, but also add the necessary vitamins to the body. Some of the vegetables are a real storehouse of protein. In addition, they will improve the metabolism, which will become your main assistant in pumping up the press.

Drinking regime

There are many videos on how to quickly pump up the press to cubes in 3 weeks at home. But nowhere is it said about the influence of water on this process. Consumption a large number water is one of the main rules for losing weight. And, of course, this rule fits perfectly. You need to drink 2-3 liters of water per day. Naturally, not in one sitting. It is necessary to distribute this process throughout the day.

Doctors recommend drinking two glasses of water before meals, this technique will help you eat less. It is also useful to drink water immediately after waking up, this ritual will “turn on” the body and intestines for the whole day. And, of course, drinking the last glass of water before going to bed, firstly, it will calm the appetite, and, secondly, it will not add calories in any way.

sample menu

Here is an example of a menu that can become a support for compiling an individual diet “for yourself”.

With this menu, pumping the press will not go to waste:

Breakfast - an omelette of 2-3 egg whites and one yolk, a slice of toasted bread, freshly squeezed juice.
Lunch - 150-200 g of meat (preferably cooked in the oven), 200-300 g of vegetable salad, juice and fish oil.
Lunch - 100-150 g of porridge (any), 200-300 g of vegetable salad, fruit.
Snack - boiled or baked meat - 200 g, vegetable salad, juice.
Dinner - 200 g of cottage cheese, some fruits (except bananas and grapes) or green vegetables, tea without sugar.

By following these simple rules, you can take a huge step towards embossed cubes.

Aerobic training

Power training and regular ones will help you build muscle, a diet will help you burn fat, but there is a universal way to build a stomach. This method is aerobic training. They involve several muscle groups at the same time and under the same load, and also use a lot of oxygen. They are also called cardio exercises.

These include:

Running is the most accessible type of aerobic exercise. Running 20 minutes a day or 40 minutes three times a week is enough to move towards your goal.
Walking - moving for long distances is also quite suitable for primary purposes, if for some reason you cannot run.
Cycling - allows you to increase the load compared to walking and diversify the exercises when compared to running.
Sport games- suitable for those who are completely bored of running, walking or cycling.

Second stage: Abdominal training

Having dealt with body fat, you can finally seriously take up training the press. Here you already need to immediately decide what goal to pursue: just pump up the press and get a flat stomach, or you can pump up 4 abs cubes per month. And from this decision depends on how to build your workouts.

It should be said right away that any exercise on the press pumps it completely, even if it is declared as pumping the lower press, all groups of abdominal muscles will swing. There is only one feature - the level of load, it can be different. If the goal is a flat stomach, then you can choose your favorite exercises and work until it becomes hard as a board. If the goal is cubes, then you need to divide the exercises into groups of abdominal muscles and also pump them until relief appears.

Rules for home workout

Downloading the press is not an easy process, but there is also a pleasant moment in it. And this moment lies in the fact that, apart from your body, you do not need anything else for training. No machines, no partners, just you and your abs. And if so, then you can train at home.

Consider how a man can quickly and effectively pump up the press at home. To do this, you must follow certain rules:

The room should be well ventilated, oxygen is needed for training.
Do not exercise immediately after eating. You have to wait at least an hour.
After training, it is undesirable to lean on food, it is better to refrain from food for a couple of hours.

Features and mode of training

Observe the following rules:

A warm-up is a must before training.
Perform exercises at a calm, slow pace.
Do not exercise on the couch, only a hard surface.
Do not exercise with straight legs to avoid injury.
Build the workout in such a way as to first load the lower press, then the oblique muscles, and then the upper ones.

It is advisable to practice daily. But if every day does not work out, then it is possible three times a week, only with the condition of training until the muscles completely fail. In order to make a flat press at home, the load should increase with each new workout.

plank

Let's move on to exercises that will help to make a relief press on the stomach. And first we will consider the plank exercise. We highlight it separately for the simple reason that it is a universal exercise for the press. And not only for the press, but for the whole body: the muscles of the back, arms, shoulders and legs are also involved in the exercise.

And it is performed quite simply: you just need to lie face down on the floor and rest against outstretched straight arms and toes. Stay in this position for several minutes. The main difficulty in the exercise lies in the static position - you can not move and bend / arch your back.

To increase the load on certain parts of the press, some bar options are possible. You can focus on one arm with a turn of the torso to the side, you can pull the legs to one of the arms, etc.

Lower press exercises

We offer several excellent options:

Reverse crunches- most effective method pump up the press in 5 minutes a day. The technique of execution is that you need to lie on the floor on your back, stretch your arms along the body and raise straight legs up until they make an angle of 90 degrees with the body. Then it is necessary to raise the pelvis and straight legs with the help of the abdominal muscles, so that the legs pull over the head. Having reached the highest point of your abilities, return to the starting position. Do the exercise at a slow pace, and keep it in the negative phase. This is the most effective way to pump up the press in 5 minutes.
Leg raise- This exercise is useful in the initial stage of training. You just need to lie on the floor and slowly raise your legs to a perpendicular with the body. Then just as slowly lower, but not completely. After 10 centimeters remain between the legs and the floor, start a new repetition. To increase the load in this exercise, you can carry out leg raises in the hang on the crossbar. According to professionals, this exercise will help you quickly pump up cubes on a girl’s stomach.
Bike. Take a horizontal position and put your hands behind your head. Starting the exercise, we stretch the right knee to the left elbow, and vice versa. The unused leg should be straight and on the floor.
Scissors. Starting position, as in the previous exercises. Start the exercise by lifting your legs to a level of 40 degrees from the floor, and then alternately swing your right and left legs up and down. Until the end of the exercise, you can not lower your legs to the floor.
V twists. At the beginning of the exercise, take a horizontal position. Then perform the simultaneous lifting of straight legs and outstretched arms up until they touch. This is a very hard exercise, but it's perfect for doing tummy packs.
Burpee. Squat so that your knees rest on your chest, and rest your hands on the floor. The exercise consists in sharply pushing off with your legs and straightening them back, after which you also abruptly return to the starting position.
Rock climber. Take a prone position and begin to alternately pull up and remove left leg to the left hand, right to the right.

Pumping up the lower press is the most difficult, and you can’t do without a diet.

Work on the upper press

Do the following exercises:

Twisting. Lie down on the floor and bend your knees. We hold our hands behind our heads and raise the torso so that only the shoulder blades come off the floor, and the back remains lying. It is worth a girl to learn how to do this exercise, and she will be able to pump up the press from scratch.
Penknife. The essence of the exercise is to alternately lift the upper and lower parts of the body from a prone position until the chest rests on the knees.

Also for pumping the upper press, you can use various options twists (with a turn of the body in different directions, with legs raised up or hanging upside down on the Swedish wall).

We work out the oblique muscles

Do the following exercises:

Tilts to the side. Become exactly feet shoulder-width apart, put the bar from the bar on your shoulders and clasp it with your hands. Alternately lean to the right / left sides at a slow pace until muscle failure.
Oblique twists. Lie on the floor and put your hands behind your head, raise your legs up, bending them at the knees. Then raise the torso, turning it so that the right elbow reaches the left knee, and the left elbow reaches the right.
Oblique twist. Take a horizontal position, bend your legs and put on your feet. Raise the torso with arms extended forward to the knees, then turn the torso to one side, return to the “sitting” position and turn to the other side. Take the starting position.

Performing all these exercises, you can correctly and quickly pump up the press in 2 weeks, you will see a good result very quickly.

A set of exercises

Many people dream of getting nice abs with cubes, like the guys in the photo in our article. This is possible if you do not neglect training and follow all the rules.

Abs training should last about 40 minutes, the abdominal muscles recover faster than other muscles, so you can take a short break between sets. And at the beginning of each workout, it is necessary to perform a high-quality warm-up (10-15 minutes) - warm up the whole body, since all muscle groups are indirectly involved in abdominal exercises.

The complex consists of:

Reverse twists - 3x12 (here and further 3 sets of 12 repetitions).
Scissors - 3x25.
Rock climber - 3x35.
Penknife - 3x8.
Tilts to the sides - 3x30.
Plank - 2-5 minutes.

Perfect abs in 8 minutes

All girls dream of effectively pumping up the press in 1 week. Yes, it sounds unrealistic. But similar methods exist, one of them will allow you to spend only 8 minutes a day on training.

These programs are aimed at with a specific set of exercises aimed at working out both the upper and lower press. The condition is the absence of approaches (that is, one exercise is performed once) and a certain number of repetitions. The exercise is performed for a certain time at an average pace, and the time between exercises is minimized.

Thus, it turns out good intense workout, but I want to warn you that she is also without the help of cardio training and proper nutrition will not help to acquire a relief belly.

The best complex for girls

Thanks to glossy magazines and television, most modern girls just obsessed with a flat stomach. But not everyone can afford it. Someone because of natural laziness, and someone because of the banal ignorance of how to do it. But a flat stomach is, first of all, a lot of work, both physical and psychological.

So how to quickly remove the stomach and pump up the relief press for a girl in a month? Firstly, you need to adhere to a balanced diet, and secondly, perform a set of exercises. For example, like this:

Twisting.
Leg lift.
Simultaneous lifting of the legs and body.
Lifting the pelvis.
Frog.
Touching the heels while lying on the floor.
Plank.

For how much you can pump up the press to a girl, depends on individual characteristics organism.

What to do to make cubes appear

How much do you need to pump the press for the cubes to appear? What generally needs to be done for this?

In order for the press cubes to appear, a lot of work needs to be done. This:

Balance nutrition.
Get rid of fat. And not only from excess, but to bring its content in the body to 10%.
Do hard workouts.
Don't forget cardio.
To live an active lifestyle.

The best exercises for cubes

How many abs does a person have? Usually models have 8 of them, but it is theoretically possible to pump up 10. This is very difficult, and many additional factors will influence this.

Exercises to pump 10 pack abs:

Twisting with raised legs.
Body lift 90°.
Straight twists.
Scissors.
Reverse twists.
Penknife.

Control progress

And last but not least, what you should do when pumping up the abdominal muscles is to monitor your results. Whatever your goals are, either how to pump up a beautiful relief press at home in 1 month, or just lose weight and “remove your sides”, or become a sports model, you still need to keep a diary.

Nothing motivates like personal progress. In order to monitor your progress, you need to keep a diary, take waist measurements and photograph your achievements for comparison.

Diary of food and training

Keep a diary and write down everything you eat and what exercises you do. A diary will help you identify what mistakes you make in nutrition and training, as well as identify areas of your regimen that need to be addressed. close attention.

Waist measurements

Weight measurements will not give you a clear picture and will not be a reliable indicator of your progress. After all, you pump muscles, and they will become larger. And muscle is heavier than fat. Therefore, it is better to measure the size of your waist. Measure the waist over the hips and do not try to pull in the stomach, be relaxed when measuring.

Photos before and after

Working on the relief press is a rather lengthy exercise, and since you see yourself in the mirror every day, you may not visually catch your progress. In order to see it, take photos every two weeks and compare them, you will definitely notice how things have changed during this time. Well, you can also easily answer the question - how many days can you pump up a beautiful press in men.

Video

In this video you will find helpful tips for effective workouts press.

We download the press correctly

A sports figure, "cubes" on the stomach and pumped biceps - isn't this the dream of every guy? And most often this dream makes itself felt before the onset of the swimming season: you need to show yourself in all its glory on the beach! And it was at this time that the question arises of how to pump up the press quickly and as efficiently as possible. You won't be able to fit in here in a few days. And in a week you can!

The first thing to do is to conduct an impartial analysis of your body. Probably, somewhere in its “open spaces” fats have accumulated, which interfere with the manifestation of a sports relief.

INTERESTING! Both thin and fat have press cubes. It's just that in the first, these cubes are not hidden under a layer of subcutaneous fat.

Our goal is not so much to pump up (in a week this is unrealistic), but to let the hidden cubes show up. And this can be done in 2 well-known ways:

Diet,
Cardio training.

What should be the diet in order to pump up the press at home?

A diet is a specific diet that helps to normalize digestion, metabolism and the breakdown of excess fats. What should be the food? Saturated with proteins, fortified, alternating with the use of special preparations (amino acids, creatine, etc.).

You will have to refuse:

Food saturated with excess carbohydrates (sweets, buns, pies, cakes, snacks in the form of sandwiches),
Saturated with trans fats (fast food and most modern processed foods).

You will have to eat the following foods (they are not very tasty, but nutritious and able to saturate the body):

buckwheat,
oatmeal (you can cook both in water and in milk),
bran porridge,
nuts (almonds, cashews, hazelnuts, pistachios - it doesn't matter),
vegetables (not frozen in packs, but natural!).

The emphasis in the diet will have to be given to natural proteins (70-80% should fall on proteins: eggs, milk, meat, sea fish, protein shakes and cottage cheese).

Standard Diet for Regular Abs

How to eat? To achieve the greatest effect, the following is suggested rough plan supply:

08:30. Climb. Breakfast

Fried eggs from 4 - 5 egg whites and 1 yolk (cheese and bacon are added for greater nutrition),
Fish fat,
diet bread,
multivitamin complex,

200 -250 g vegetable salad (without olive oil and mayonnaise!),
Fish fat,
Multivitamin complex.

15:00. Second lunch

100 - 150 g of any porridge (from bran, oatmeal or buckwheat - any will do),
150 -200 g of vegetable salad (without olive oil and mayonnaise!).

Whey Protein
150 - 200 g of meat (not fried, but steamed or boiled),
150 -200 g (without olive oil and mayonnaise!),
multivitamin complex,
Fish fat.

21:00. late dinner

Many people make one mistake: they try to stay “on a diet” all day, and at night they run to the refrigerator in search of something to eat. You can't do that! But if the hunger is completely "gotten", you can eat 200 g of cottage cheese and "snack" fruit at night.

Now let's move on to specific actions and workouts that will finally answer the question of how to pump up the press in a week.

Cardio training: make the body beautiful!

Cardio training - general concept, which hides a lot of high-intensity exercises. Their implementation will achieve an effect in several directions at once:

fat burning,
Endurance increase,
Strengthening the cardiovascular muscles.

How can you pump up the press?

Run, run and run again!

Running and running exercises are one of the most important major fat fighters. Proper training will help you achieve "cubes" in a week! (with proper nutrition, of course).

Man and woman with cubes

How to do the exercise? Running does not always require a treadmill (and not everyone has one). So early in the morning we put on a tracksuit, take a player with headphones - and go to the nearest park (embankment, stadium). You need to run at a moderate pace for half an hour. The frequency of half-hour classes is 3-4 p. in Week.

ATTENTION! Run on an empty stomach!

What to do if every morning there is no opportunity to take care of yourself?

The answer is simple: you can practice at any other time. If you wish, you can replace running with cycling: it’s good for a trip to school, and it’s good for health.

Don't forget about exercise!

They are aimed at making the press pumped up and decorated with cubes. So much so that everyone on the beach will envy!

Abs exercises can be divided into 2 large groups:

for the upper (twisting),
for the lower press (lifting the legs).

Exercises are carried out in parallel with running and dieting.

ATTENTION! You need to start pumping up with exercises for the upper press, only then you can move on to the lower one.

How to pump up the press to cubes? Twisting

We take a rug, lie down on it, bend our legs at the knees at a right angle (perpendicular to the floor). When twisting with the elbow, we try to touch the opposite leg: with the elbow of the left hand we touch the right knee and vice versa. The upper press is getting more and more beautiful! For training, you must set your own rhythm. At the beginning, no more than 7 exercises “for each knee”, gradually increase over time.

Running exercises help burn fat

Hip lift

A simple "exercise for the lazy". It is performed on the floor (but it is better to do it on a bench). We lean on the floor with our elbows and raise our legs, trying to avoid inertia (“twitching”). During the exercise, the muscles of the upper press are actively working, but if you tighten the stomach, you can also force the muscles of the lower press to work. The duration of the exercise is 3-5 seconds. The same 3-5 seconds the legs go down.

Penknife

An exercise that has been known since time kindergarten. Lie down on the rug / on the floor, straighten up with a “string”. At the same time, we raise our arms and legs so that our knees reach our chests (attention to coordination and coordination of movements!). The principle of this exercise is to imitate the action of a penknife: quickly fold and just as quickly decompose. The exercise is good because the muscles of the upper and lower press work simultaneously.

Leg twists

A universal exercise that allows you to pump up the muscles of the upper and lower press. Take a horizontal position on the mat. Raise your legs perpendicular to the floor (the more “smooth” and straight the angle is, the greater the effectiveness of the exercise).

First, the legs go down straight, then to the sides ("oblique"). The difficulty is that the legs need to be kept at a level of 10-20 centimeters from the floor when performing the exercise.

Before and after exercise on the press

And here is a special set of exercises that can be performed at home. For their implementation you need:

1) A little time (literally half an hour),

2) Willpower,

Exercise number 1.

We sit on the edge of the sofa. Hands need to rest on the sofa. And now we slowly raise our legs in front of us, trying to straighten. Do not touch the floor! 20 times.

Exercise number 2.

Lie on the floor on your back, rest your head on the sofa (the main thing is to be soft). Holding hands on the edge of the furniture, we try to raise our legs perpendicular to the floor. 20 times.

Exercise number 3.

We remain in the same position. We make a bike. 20 times. We are resting.

Exercise number 4.

In the same position. The legs need to be bent at the knees, we reach the chest with our knees. 20 times.

Exercise number 5.

Lie on the floor, put your feet on the sofa. Raise and lower your body. 20 times.

Exercise number 6.

Twisting movements: legs on the couch, torso on the floor. 20 times.

These exercises should be done in the morning (preferably after running) for best results. If you haven’t played sports before, you will have to limit yourself in the amount of exercises (otherwise you won’t get out of bed tomorrow: everything will whine and hurt). To begin with, it is recommended no more than 5-8 times for each exercise (according to well-being). After 4 days, you can do 10 and then increase. You can take a break several times a week.

Video

After an intense workout in the gym, the athlete feels a tingling pain in the abdominal muscles. This means that the work was carried out with high quality. However, any beginner can achieve results. The main thing is to choose an effective set of techniques that will help you quickly pump up the press at home and lose weight.

How to pump up the press in a week

Hundreds of years ago, the fat layer on the abdomen served as a source of energy when the body experienced long periods of starvation. However, the constant accumulation of visceral fat around the waist contributes to weight gain, increases the risk of heart disease, diabetes, and even cancer. Intensive pumping of the press for a week will help prevent the consequences.

It is possible to get the perfect figure in a short time. However, you should not immediately expect the appearance of cubes: in 7 days the muscles will tone up, but still not strong enough to create relief press. The fight against body fat at the waist is one of the most difficult tasks. You will have to practice every day, following certain training rules. How to properly organize the process to pump up the press in a week:

do a warm-up: this is gymnastics, dancing, other complexes;
perform the exercises to the end;
follow your own pace;
do not drink water during exercise and immediately after;
exercise regularly.

How to pump up the press in a week for a girl

To make the tummy elastic, it will take at least a month of intensive training. Pumping the press in a week for girls is difficult, taking into account the features female body. This is due to estrogens, which stimulate the body to store protective fat in the abdomen, thighs, and buttocks in preparation for pregnancy. For this reason, it is harder for women to remove fat layer at the waist. However, with due perseverance, the goal will be achieved.

You can start exercising at home without special sports equipment. The girl will only need a comfortable uniform and a rug, because it is best to pump the press on the floor. You need to give a load 2 hours after eating and no later than a couple of hours before bedtime. This will help you lose weight and improve your health at the same time. How to pump up the press in 7 days? You need to pay attention to 3 areas of the abdomen:

upper muscles;
muscles of the lower part of the abdominal cavity;
lateral or oblique muscles.

How to pump up the press in a week for a guy

What man does not dream of developing the rectus abdominis muscle (achieving the coveted cubes)? For this, diagonal twists are ideal. They do not contribute to fat burning, but they allow you to get an attractive reflection in the mirror and normalize the function of internal organs. You can pump up the press for a man and strengthen the torso using a whole range of techniques, including the bench press. Lifting weights stimulates the muscles to absorb more carbohydrates, causing them to burn glycogen.

Exercises for the abs

Regular exercise helps to lose weight and strengthen the heart. You need to train every day, doing three sets. The following abdominal exercises will help increase muscle tone and prevent belly fat:

You need to be in a push-up position (hands shoulder-width apart). Then slowly lift right knee to the chest. Repeat with the other leg. Perform 10 times.
You should lie on your left side, leaning on your elbow. Feet together. You need to raise your right leg and hold it at a height of 10-13 seconds. Turn around and lift the other leg. Quantity: 8 repetitions.
Get into a plank position (elbows on the floor), stretch your right arm in front of you, and your left leg back. Lower. Do it with the other side.

Exercises for the lower press

Can't be achieved perfect belly without dieting. Combining proper nutrition and enhanced training, you can pump up the press in a week at home. The main requirement is not to miss a single class. The following exercises on the lower press will help increase muscle tone:

Reverse twist. Performed on the back, arms at the sides. Raise both legs toward the ceiling, 90 degrees, crossing the right leg over the left. Raise the pelvis, using only the abdominals, so that tension appears. Do 8-16 times.
Bike. Lie down, hands behind your head, bent at the elbows. Pull the right knee towards the left elbow. Repeat mirror. Duration: 20 times.
Hanging leg raises. Suitable for those who have a horizontal bar at home. You need to hold on to the bar with your hands and pull your knees to your stomach, holding for a few seconds. Repeat 10-13 times.

Upper Press Exercises

Upper abdominal workouts will help you strengthen your torso, lift your chest, and achieve perfect abs. Effective Exercises on the upper press:

Classic twist. Lie on the floor, bend your knees, put your hands behind your head. The torso rises 20-25 cm from the surface, after which it is necessary to freeze for 3 seconds. It is desirable to perform a couple of approaches of 16 movements. To enhance the effect, you can use the ball.
String. Lie on your stomach, stretch your legs, put your hands behind your back. It is necessary to tear off the upper body and legs from the floor, fix, take 5 frequent breaths, lower. Do 2 sets of 10 movements.
Raising the legs up from a lying position. Legs slowly lift off the floor, perpendicular to the surface, then lower. Repeat 12 times.

Side Press Exercises

Paying attention to the oblique muscles, men can pump up, achieving a V-shaped torso, and girls can make the waist slim and narrow. Best Exercises on the side press:

Diagonal twists. Performed on the back and in a sitting position, knees bent, raised 45 degrees so that the calves are parallel to the surface. Hands and head should reach for the knee, lingering at the maximum point of approach for several seconds. Do 15 times.
Tilts to the side. Done while standing. You need to vigorously lean to the right, to the left. To enhance the effect, it is better to use dumbbells. Perform 30 folds in each direction.
Lateral twist. In a supine position, you need to turn your legs to the side, bending them at the knees. You need to perform the exercise with the force of the press. The body remains motionless. Perform three stages of 30 movements.

Video: how to pump up the press to cubes in a week

Swinging the press at home should be carried out in a calm atmosphere and effectively in compliance with certain rules in order to avoid pain in the back, neck or lower back.

Classes should take place in a well-ventilated area and continue with an open window, because. During training, the body, namely for the cardiovascular system, additionally requires oxygen. Otherwise, such training will not be useful.

Training is best done an hour or two hours after eating, so that it has time to digest a little.
Before training, a slight warm-up is necessarily carried out to prepare the muscles for exercise.
Exercises should be performed smoothly and rhythmically, without jerking.
The load on the muscles should increase gradually, daily. You do not need to do a hundred exercises on the first day, you need to start small.
The abdominal muscles recover quickly, compared to other muscles in the body that need a rest for two to three minutes. And the abdominal muscles do not need so much time between sets.
Classes that are held in a prone position should be on a hard surface - a sofa or bed will not work. You can lay a rug on the floor to make it more comfortable to download the press.
Training should be regular, daily. If you can’t do abdominal exercises daily, then you should try to do them every other day.
Exercises will be more effective if you bend your legs and body correctly, namely at the right angle - from 17 to 75 degrees for the body and 40 degrees for the lower limbs. Stronger bending will increase the risk of injury.
When performing exercises, you should not pull your head with your hands, as this is very harmful to the neck. During the exercise, the fingers should lightly hold the neck, and the distance between the chest and chin should be no less than the palm of your hand.
After completing the exercises, it is advisable not to eat for several hours, you can drink water.

To properly pump up the press, you need to imagine a little how his muscles are tripled. The abdominal muscles are divided into straight and oblique, for each of them there are specific exercises. It is better to build classes in such a way that the load is first on the lower press, then on the oblique muscles and, ultimately, on the upper press. For the lower press, various exercises with leg raises are suitable, for the oblique muscles - twisting, for the upper press - a variety of body lifts.

Press program at home

The press program at home consists of proper nutrition and exercises for the lower and upper press. Proper nutrition is sixty percent of success and is as follows:

The diet should include a significant amount of protein, approximately half - lean meats, cottage cheese, cheese, kefir, eggs, fish, etc.
Carbohydrates in the diet should be complex and consumed in the morning or after exercise. Such carbohydrates include cereals, pasta, vegetables and fruits. Simple carbohydrates in the form of white bread, sugar, sweets, potatoes, etc. It is necessary to use in small quantities and preferably, also after training.
Fats should be consumed in the form of a variety of oils, mainly vegetable or nuts.
In the diet, an appropriate drinking regimen should be observed - drinking at least two liters of water per day.
Meals should be fractional, small portions five or six times a day.
It is desirable to consume the main part of carbohydrates in the first part of the day and partly after exercise.

Thus, the diet for a beautiful lower press should include (of course, the percentage may vary ± 10%):

50% protein
30% carbs
20% fat.

Before proceeding to the main part of the workout, namely, to perform exercises for the lower and upper press, it is necessary to prepare the body for physical activity and warm up the muscles.

Jogging for three to five minutes (you can on the spot).
Tilts of the torso forward and backward.
Body rotation.
Do an exercise - a bicycle for thirty to sixty seconds.

After the initial part of the training has been completed and the body has been prepared for work, you can proceed to the basic exercises for the lower and upper press, which are presented below.

Lower press at home

It is not difficult to pump up the lower press at home if, along with exercises, you follow a proper diet. If you do not follow a diet, then the lower press will not be visible under the layer of fat, even with daily exercises for the lower press. Therefore, the formula for beautiful lower abs lies in proper nutrition and regular training.

To pump up the lower press at home, you should perform the following exercises:

Reverse crunches

It is the main and most effective exercise, during which the lower press is most involved.

To perform this exercise, you need to lie on a flat horizontal surface, hands should be placed along the body, palms down. Then you need to raise lower limbs up so that they are perpendicular to the body. Then you need to raise the pelvis and stretch your legs, without bending them, to the chest. After that, the lower limbs are returned back to a position perpendicular to the body. The pelvis, it is desirable to lift with the help of the press.

Such an exercise can also be performed with bent legs, at the knees, as if curling up. During the exercise, you need to tighten the press.

Reverse twists are performed ten to twenty times, two or three sets each.

Lifting the lower limbs from a prone position

No less popular and effective in achieving results. To perform it, you need to lie on a hard horizontal surface, place your hands parallel to the body or behind the head. Then you need to raise your legs perpendicular to the body and lower, but not completely. For beginners, it is advisable to do this exercise with legs bent at the knees in order to avoid a strong load on the lumbar region.

Lifting the lower limbs from a prone position is performed ten to twenty times, in two to three approaches.

Exercise - bike

You need to sit in a horizontal position, place your hands behind your head, fingers crossed. Then you need to take turns stretching your left elbow to your right knee and vice versa. Along with the exercise, the free lower limb should be straightened and parallel to the floor. Performing such an exercise, not only the lower press is pumped up well, but also the upper, and also the oblique abdominal muscles.

The bike is performed from ten to twenty times, in two to three approaches.

Exercise - scissors

To perform it, you must take a horizontal position on your back, place your hands parallel to the body, palms down or under the lumbar region. Then you need to raise the lower limbs ten centimeters above the horizontal surface and perform swings in the horizontal plane, as if cutting with scissors. You don't need to raise your head.

You need to perform such an exercise quickly and in the amount that you can do. Approaches should be two - three.

Lifting the lower limbs, hanging on the horizontal bar

For its implementation you will need a horizontal bar. It is necessary to take hold of the horizontal bar with your hands, raise the lower limbs bent at the knees in order to reach the chest with your knees. Then hold your legs in this position for a few seconds and slowly lower. Over time, you can complicate the task and raise straight legs.

When performing this exercise, you need to avoid swinging the torso on the horizontal bar. The number of such exercises is from 10 times in two to three approaches.

V twists

To perform them, you need to take a horizontal position on your back, raise your lower limbs a little, and stretch your arms above your head. After that, you need to simultaneously raise the body and lower limbs, so as to touch them with your hands, and take the starting position. There is no need to hurry in this exercise, the main thing is to perform it qualitatively.

This exercise can also be performed with the legs bent at the knees. The number of twists is ten, 3-4 sets each.

You can do all the exercises for the lower press, or choose a few that you like and do regularly.

In addition to proper nutrition and the above exercises, cardio training is also recommended to make the lower press more prominent. The main goal of cardio is to burn fat. It is necessary to perform such exercises very quickly with the correct execution of the technique.

Intensive push-ups

It is necessary to take a position - lying down, push up and strongly push off the floor so that the hands come off it, then return to its original position. Over time, the task can be made more difficult by adding a clap of the hands at the moment the hands are lifted off the floor. The number of repetitions is fifteen and then proceed to the next exercise.

Exercise - burpee

To perform it, you need to get on all fours so that your knees touch your chest and your hands touch the floor. Then you need to sharply stretch the lower limbs back to be in a position - lying down. Then, with a quick movement of the legs, you need to return to the original position - on all fours. Then strongly push off with your feet and jump up and smoothly return to the original position.

The number of repetitions is twenty and proceed to the next exercise.

Exercise - rock climber

It is necessary to take a position - emphasis lying. It is necessary to sharply pull the left leg to the left hand and take the original position, and then vice versa - sharply pull the right leg to right hand and back.

Everything must be done quickly with a repetition of thirty times.

jumping out

It is necessary to sit down, place your hands behind your head and make quick and intense jumps up, while your hands should be behind your head all the time so as not to make the exercises easier.

Repeat the exercise fifteen times.

Sumo squats

In a standing position, the back is straight, we squat and place the upper limbs on the floor between the lower limbs. Then, with a sharp movement of the leg, we push it back, so as to take a position - lying emphasis, and return to a standing position, performing exercises in reverse order. The number of repetitions is fifteen.

After completing five cardio exercises, you can rest until breathing is restored and repeat a circle of these five exercises three to four more times. Such cardio workouts should be done three to four times a week.

Upper press at home

It is advisable to swing the upper press at home before meals and in the morning, so the muscles will be better strengthened. In order for the upper press to be beautiful and pumped up, all exercises must be systematic and correct. Effective exercises for the upper press:

Twisting with turns

To perform it, you need to sit on the floor, place your hands behind your head, and put your lower limbs on a bench, so that a right angle is formed. Next, you need to slowly twist to the right and slowly take the starting position, and then, on the contrary, you need to twist to the left and back. The number of repetitions is from five to ten times, in three to four sets. When performing this exercise, you do not need to tear your back off the floor, only the shoulder blades should come off, which make turns to the right and left.

If after five to six repetitions there is a burning sensation in the muscles of the upper press, then the exercise is performed correctly. If the exercise is performed with ease, you can complicate it by picking up a pancake with the appropriate weight - from two to five kilograms.

Straight twists

It is necessary to lie against the wall and put the feet on the wall, so that the knees are bent at a right angle, and the hands are placed behind the head. It is necessary to slowly twist forward, so that the back does not come off the floor, but only the shoulder blades, and return to its original position. The number of repetitions is from eight to twelve times, two to three sets. You can complicate the exercise by taking a pancake with a certain weight under the chin (on the chest) or behind the head.

Such twisting can be done on a bench with a slope.

Exercise - penknife

To perform it, you need to sit on the floor and raise your lower and upper limbs so that your knees touch your chest.

The number of repetitions is from ten to fifteen times, in two to three sets.

Rotations of the lower extremities

It is necessary to lie on a horizontal surface and raise the lower limbs perpendicular to the floor. Then lower your legs straight, and then to the sides. But when performing the exercise, the legs should not touch the floor, the distance should remain from ten to twenty centimeters. The number of repetitions is from ten to fifteen, in two to three sets. With this exercise, you can pump up not only the upper press, but also the lower one.

It will be sufficient to exercise for ten minutes a day, but conscientiously and regularly, until a burning sensation occurs in the abdominal muscles. Do not forget about a balanced diet, which, together with training, will bring you closer to the desired result faster.

Drying the press at home

Drying the press at home allows you to make the press more embossed. The drying process can be difficult to endure, because against the background of dressed strength exercises there are practically no carbohydrates in the diet - the main fuel for the body. Hence the name dry. Drying the press is the most effective way to eliminate subcutaneous fat. In order to quickly eliminate the fat layer in the abdomen, it is necessary to increase local blood circulation, as a result of which the metabolism will accelerate, which will have a destructive effect on adipose tissue. And in order to increase blood circulation in the abdomen, it is necessary to pump the press, but according to certain rules and appropriate exercises.

It is necessary to download the press within forty minutes.
The break between sets in the exercises should last ten seconds.
Exercises for the press should be of high amplitude and performed as efficiently as possible.

For drying the press at home, the following exercises are suitable:

Twisting on the bench.
Reverse twists.
Side bends with dumbbells.
Twisting the body in a vertical block (if there is such a simulator at home).

Cardio dilution exercises for drying the press, for example, jumping rope, will be very effective, they can be performed in turn with exercises for the press. But the duration of cardio exercises should be less than half.

Parallel to physical activity a certain diet must be observed:

Fats should not be consumed in the evening before bedtime, reduce carbohydrate intake or abandon them, especially fast ones - ice cream, white bread, sweets, cookies, etc.
Eating should be regular, because. with its prolonged absence, the stress hormone cortisol is produced, under the influence of which the accumulation of fat begins.
In the diet, food should be present - lean meats, cottage cheese, egg whites, fruits, vegetables and fish.
Drink enough liquid (still water) - at least two liters per knock, because drying occurs due to the deprivation of the body of carbohydrates, and not liquid. It is advisable to include green and ginger tea in your diet.

During the drying of the press, it must be remembered that the loss muscle mass is carried out faster than fat, so the muscles need support in the form of strength exercises and cardio loads. Muscles are the main source of energy, the less there are, the faster the deposition of fat occurs. From this it follows that the main goal of drying is the elimination of adipose tissue and the preservation of muscle.