If your grueling workouts don’t bring any result, while thin guys have a coveted coveted Press without any effort, do not despair. Decisiveness, hard work and perseverance will help to get beautiful press. Leave your traditional workouts and try our really working tips and exercises to get the press of your dreams.
To pump up the press just do a set of exercises. Getting embossed cubes is hard when they hidden by a large layer of subcutaneous fat. If you are already thin man, just find a good set of exercises and give muscle expressiveness. With dense people, everything is a little more complicated.
In this article you will find the full range, to pump the press for a month at home to cubes. Leave the classic twists on the press in the past and try Our working tips and exercises to pump up the press for 30 days. Decisiveness, hard work and perseverance will help Get embossed cubes with our excellent workouts. AND We also recommend watching how to strengthen the muscles of the core, which will improve the quality of life.
- The best way to pump relief press in less than 2 weeks
- Fastest way
- Great workout to get your abs in 30 days (per month)
- How to Quickly Highlight a Press at Home: Motivation Exercises
The best way to pump relief press in less than 2 weeks
The most common question is, is it possible to get cubes the press in a week or two. There is no such thing as a quick press – it’s all consistent exercises, proper diet and increase calorie burn for subcutaneous fat. Get a meal and exercise plan together and follow them for the next 30 days to see a good and noteworthy result.
Most people wanting to get press cubes start Perform hundreds of twists per day. But very often this does not work. The reason is simple. No doubt twisting can be effective because they can not only tone, but and strain your abdominal muscles. However, one who does not remove fat with abdomen, can not draw the cubes of the press.
Hanging Leg Exercise Stimulates Abdominal activity than twisting.
It will also be useful for you to find out how to pump up in a month.
So how do you achieve press cubes? What workouts, exercises and actions are most effective? There are effective steps that can help you maximize your press quickly.
Fastest way
The following are effective methods to quickly bring in tone your abs:
1 Diet
Do you think if you are diligent work in the gym, can you get abs cubes? Not it matters how many squats and twists per day you follow, without the right diet, you can’t get the result. Therefore, one who works hard trying to set aside the press should eat 3 servings of standard size and snack between each food intake. Include carbohydrates in your diet. This does not mean that you should eat french fries, pizza, pasta, cookies or bagels. Eating 1 serving of complex carbohydrates – for example, whole grain bread, oatmeal, brown rice for breakfast, lunch and dinner are what can bring success to your press. Have a snack on protein-fortified foods such as cashews, almonds, peanut butter, low fat yogurt and walnut.
You are in search of a better diet plan for drawing cubes press as fast as possible? Read it!
2 Cardio loads
Another important factor for those who wants to lose extra pounds and find cubes of the press – lose excess weight. You can do this quickly by adding cardio loads. into your workout.
Swimming, running, cycling at least thirty times a week minutes and maintaining activity 5 days a week. Take the benefits of interval training to shape your body.
| Important: To get cubes the press you must first burn the fat that your press hides. This does not mean that you should run long distances on a treadmill. track. 30 minute high-intensity training at intervals done 2-3 times a week is the best way to draw cubes press. Heavy compound exercises such as deadlift, bench press standing or squats is much more stressful for your abs than twisting or squats. |
3 Strength training
Strength training is the best way. achieve press cubes and the final stage in achieving molded press. Twisting works better for the upper press. But you It is also necessary to strain the muscles of the lower and oblique press. It’s possible get a toe raise. Lie on a mat or bench and place your feet on floor. Stretch your legs so that they are parallel to the body. Pick up legs slowly, and then slowly lower them to their starting position. Perform 5 sets of twenty climbs every day.
Perform the following exercises:
Dumbbell Twisting: Lie on back to the floor or mat with bent knees. Hold your lungs dumbbells in each hand, stretching them to the sides. Exhale and slowly tear off the head and upper body from the floor, stretching dumbbells above the legs to the ceiling.
Getting abs cubes requires both muscle tension and loss fat
Reverse twisting with low fixed tape: To complete this exercise you will need an expander tape that should be low attached to a wall or tucked under a sofa. Put the tape on socks of both legs. Lie on the floor. Exhale and bend your knees to your shoulders. Inhale and slowly lower your legs to their original position.
Foldable ball twist: Position the ball firmly between the legs. Lie on your back on the floor. Keep your feet above the ground, knees bent. Place your hands near ears in a twisting position. Double twist tear your shoulders off the ground and bend your knees to your chest. Inhale and lie down to the starting position.
Great workout to get your abs in 30 days (per month)
Maintain and increase your muscle tone center along with these great abs workouts in 30 days. Do the exercises 3 times a week for the next month. You can perform them on Monday, Wednesday and Friday. Remember that press cubes require changes in reps, rest periods, exercises and weights used.
It should be performed:
- Raising legs for 20 seconds, 10 seconds of rest;
- Scissors 20 seconds, 10 seconds of rest;
- Mahi kicked for 20 seconds, 10 seconds of rest;
- Bar 20 seconds, 10 seconds of rest;
- Reverse twisting 20 seconds, 10 seconds rest;
- Mason twist 20 seconds, 10 seconds rest.
Perform 4 exercise circles. Take 10 seconds to rest between exercises.
How to Quickly Highlight a Press at Home: Motivation Exercises
The press is the hardest part to shape. Only way to get abs – eat less fat, and perform cardio load. Don’t have enough time to go to the gym? Pump up the press at home. You can build a strong press if you learn eat right in addition to abdominal exercises.
If you exercise at home, here are some great exercises to start:
- Twisting into 4 accounts – 10 repetitions.
When doing the exercise, think about that you must lift your shoulders off the ground or mat during twisting.
- Twisting – 10 repetitions.
When twisting, you don’t need to tear your whole back from land, as when you sit down. Only tear off the top backs. Lie on a mat, floor or carpet. Keep your hands near your head or cross on your chest. Use the abdominal muscles to tear shoulders and hold them up. Exhale when you will to go down.
| Caution: Follow training is correct, as exercise for the press can become cause back problems. Stop if you feel pain in back. To avoid possible back problems, train her. Remember, weak muscles can lead to big back problems. It is recommended that you complete your abs workout with exercises for backs. |
- Circular twists – 10 repetitions.
Take a twist position. Bend upper body left – for the left circle, and right – for the right circle. For easy execution, make small circular movements. To add complexity, make large circular movements.
- Reverse twists – 12 repetitions.
Begin your knees exercise in line with the hips. Hold your knees to your chest and then slowly return to starting position. Use your hands to side support.
- Bike – 10 Slow Reps, 8 fast.
Bend your knees to your chest, lift your left knee and turn your right shoulder towards the knee. For complete repeat, change legs and repeat on the other side.
- Straight leg lifts – 10 reps.
Start your knee-level exercise with hips. Lift your knees to your chest. Then stretch your knees up. For To complete the repetition, lower your straight legs onto the mat. For additional load keep your hands under the lower back.
- Stretching the press – hold for 30 seconds.
Stretch your arms and legs. Tighten the press as if pull fingers and toes to opposite walls. Try take a deep breath.
- Stretching the oblique muscles – hold 30 seconds
The exercise is performed in a sitting position. Raise your right foot keeping the feet pressed to the mat. Wrap your left leg around right and bend it to the right side. Breathe deeply. Repeat exercise on the other hand.
- Side bar – hold for 30 seconds.
Place your elbow below your shoulder. Raise your hips balancing on the feet and elbow. Hold this position 30 seconds.
| Important: Work on the center and hardening your body according to the classic plan. For execution straps take a push-up position for 30-60 seconds. It seems too easy? Then try the star-shaped bar with your hands and legs spread in the shape of X. |
- Hip Raise – 8 reps.
After the plank, lay your back on the floor. Raise your hips up to the ceiling. After that, lower them to the floor.
- Swimming – 10 slow reps linger, 8 throbbing.
Stretch your legs and arms while lying on your stomach. Then lift opposite leg and arm, and slowly lower. Repeat exercise on the other hand until complete repetition.
Would you like to get fashioned muscles in a month? Speed up your The result along with this effective workout plan.
99% of the time when people don’t achieve the desired abs cubes, they make the wrong choice in food, absorb too many calories or do both. Fix your progress. Record not only your sets and reps, but also keep a food journal. Record your daily progress extremely important. Why? This allows you to look back and edit your plan.
Press cubes – you see them on billboards, in films and magazines. Remember, getting the desired cubes requires complex tactics. If you think that hundreds of twists and lifts will lose your fat, then you are wrong. Building a muscular abdomen does not require hours of training. Quality is what matters. Try to Perform abdominal exercises correctly.
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