How long can I pump the press? How do girls and guys pump up a press in a month?

Both guys and girls dream about pumped up mice of the stomach. Both those and others are attending the gym and are wondering how long it takes to press the press. But there is a big difference between their cherished goals. An excellent result for the girl will be a flat stomach without excess fat. And guys need six treasured cubes, without which training does not make sense. But the guys and girls will be able to achieve the goal for a month of intensive training, not attending the gym.

How can a guy pump up a press in a month?

To find on your stomach spectacular long-awaited cubes, it is better to work with weight in the gym at least once a week. Working with the weight greatly accelerates the strengthening of the muscles. However, you can get the desired result at home. It is important to remember that the pumped press is the result of working on the upper, middle and lower muscles. How long does it take to press a press at home with a bar? Experts answer: for a month of daily training.

Your program will consist of only three compulsory exercises.

The first exercise strengthens the middle muscles of the press. Hanging on the horizontal bar, raise your legs at a right angle and hold as much as you can. Of course, the legs should be straight, but if this is not yet possible for you, allow yourself to slightly bend your knees. If this exercise seems too easy for you, lift straight legs above 90 degrees. Regardless of your preparation, do this exercise at least 20 times a day. You can break these twenty times for morning and evening training. If your physical preparation allows you to do this 50 times a day - do 50. The main thing is to provide your average muscle presses with a serious load.

The second exercise strengthens the lower abdominal muscles. Lying on your back, lift straight legs at an angle of 30-40 degrees and fix them in the raised position. Hands can lie along the body, but it is desirable to put them under the head. This exercise, like the previous one, needs to be done at least 20 times a day.

And the last exercise works on the upper muscles of the press. Sitting on a stool, put your feet under the couch and start leaning back. Twenty repetitions per day may seem insufficient. Therefore, if your preparation allows, do this exercise 50 times daily.

If you conscientiously perform these three simple exercises, in a month your stomach will become elastic and relief. Do not allow yourself to come up with excuses and give up training! Your figure depends only on you!

How long does it take to press a girl?

To achieve good results, a girl can afford less intensive training. She can include more simple exercises in her classes.

One of these exercises - lying on his side, supporting his head with his hands and bending his knees, begin to lift the upper part of the trunk. Do not forget to repeat this on both sides. The second effective exercise for working on the press is the bending of the legs. Lying on the back, raise the knees bent at the right angle, then straighten and put it on the floor. To pump the press for a month, use your favorite exercises on the following program.

On the first day of the month, we only do twenty minutes. The second day - thirty minutes, not much overloading the body. In the third - fifty minutes. From the fourth to the tenth day, spend one hour on exercises for the press. Allow yourself to exercise in a slightly relaxed mode. Do not overload the body. Tired - rest a minute and go on.

From the tenth to the twentieth day, we begin to accelerate the pace, increasing the time of training to two hours. It is during this period that you will notice a staggering result. Yes, to practice for two hours every day - it's very difficult, but you can give yourself a little rest between repeats. And besides, remember that this course is designed for a month. Pick your own laziness and weak-willedness, you boast to all your friends, for how much you can pump a press girl. The beach season is an excellent occasion to test your strength!

From the twentieth to the thirtieth day of training, create a schedule yourself. It would be ideal to increase the training time for another half an hour, but watch out for the reaction of your body. Remember that this is the final stage, after which you can proudly walk on the beach in a new swimsuit.

How much time you can pump a press - it depends on you. Training for guys and girls are fundamentally different. The first should give your body maximum load in a short time, and the second should perform simple exercises within 1-2 hours. Following this method, the guys quickly pump up the muscles, and the girls - will lose excess calories and will get a beautiful flat stomach.