How to pump the press in 8 minutes. Exercises and tips

A sporty and smart body is a dream for many, but a significant obstacle for almost every one of them is willpower, which is sometimes very scarce. We will not argue that you can actually achieve a flat stomach with cubes without exercise, but short workouts every other day will significantly change your figure. So, we'll find out how to pump up the press in 8 minutes.

First, we point out the fact that at the time of exertion it is necessary to exhale the air, and when relaxing, to inhale.

To bring the tonus of straight muscle presses lie on your back, put your hands behind your head, and bend your knees, putting your heels on the floor. Then slowly pull your knees and elbows towards each other, and do not tear the loin from the floor. Repeat the exercise 8 times.

To strengthen the so-called bottom press you will need a horizontal bar or a vertical ladder. Here everything is extremely simple - pulling the knees to the chest in a hanging position. A more complicated exercise is lifting the legs without bending at an angle of 90 degrees. Repeat 10 times.

A similar load, as in the previous exercise, can be achieved in a prone position. To do this, it is necessary to lift straight legs as long as an angle of 90 degrees is formed and then lowered back to the floor. The slower the pace, the more effective. Repeat the exercise 10 times.

Twisting. Lay down on the floor, bend your legs, putting your heels on the floor, and put your hands behind your head. Slowly raise your head and shoulder blades, looking up, and not on your feet. During exhalation, exhale, and when lowering, inhale. Do not tear your lower back from the floor. Repeat 20 times.

We consider further how to pump the press in 8 minutes. Do not forget about the oblique abdominal muscles.

We take the same position lying, palms pressed to the back of the head, knees bent at the knees we put on the floor in the left side. Raise the body (do not forget that the waist should be tightly pressed to the floor), while not deviating to the side. Repeat the exercise 20 times. Then turn the legs in the opposite direction and again perform 20 lifts.

Considering how to pump the press in 8 minutes, you can not lose sight of an exercise such as a "bicycle". To perform it, you need to lie on your back, legs bend at the knees and raise so that the legs are parallel to the floor. Next, we carry out movements, as if you pedal your bike. Do not pull your knees to your chest, but try to keep your legs as far as possible.

The next exercise, which helps to solve the problem, how to pump the press in 8 minutes, is a usual stretching. Never forget to relax the muscles after a workout. You can say that this is the most pleasant stage - lie on your back, stretch your legs and arms, forming one line. Pull your hands away from yourself, relaxing the press.

To exercise to lose weight brought the result, you must maximize "put on" in training. If after it you have a lot of strength left, it means that you worked badly.

If you want to pump up the press quickly, then do not forget about nutrition. Do not harbor hopes that, after studying more, you will certainly compensate for the imperfection of the diet. Believe me, even if your classes last for an hour, the weight will start to decrease very slowly, and you can not even see the cherished flat stomach. Therefore, exclude from your diet sweets, sauces, fried, smoked and excessively fatty foods. Buns and sandwiches should also be forgotten. All this is primarily deposited on the abdomen, and if you have this part of the body is the main problem area (for example, with a figure like "apple"), then it is necessary to completely revise the power system.