A beautiful, flat belly is the pride of the beautiful half of humanity. Cope with fat in this part of the body is particularly difficult, so many are interested in how quickly to pump home press . The solution to any problem must be approached in a comprehensive manner, and therefore it is worth fighting against excessive centimeters on two fronts: by physical exercise and proper nutrition.
How to properly pump the house press?
During the selection of exercises it is important to consider that the abdominal muscles are quickly restored, so it is often necessary to change the load. It is important to train daily and do at least 15 repetitions of each exercise in 3 approaches. It is best to train in the morning. It is worth listening to your body and, if necessary, reducing the number of exercises or repetitions. To achieve good results, you should gradually increase the load.
The main exercises are how to pump up a girl at home:
- Lying on your back, bend your knees. Place your hands behind your head, and spread your elbows to the sides. Lift the cabinet up and down. Check that the loin does not come off the floor.
- Without changing the starting position, lift the body and try to reach the opposite knee with your elbow. Carry out in two ways. Thanks to this it will be possible to pump the oblique muscles.
- The next exercise will help pump not only the press, but also the back, as it involves the muscles of the back. Lay down on the floor, and hands stretch parallel to the body. Raise your legs to the right angle and tear off the pelvis from the floor. Do everything slowly, without sudden movements. And whether such an option. Lying on the back of the hand, pull along the body, lift the legs and, straining muscles, tear the pelvis off the floor. Raise it as high as possible, but not abruptly, and then return to its original position.
- The following exercise will help pump the upper and lower muscles of the press. Again, lying on your back, put your hands behind your head, and bend your knees. At the same time, lift your torso and pull your knees to your head.
- Stand on all fours so that the back is parallel to the floor. On exhalation, relax the stomach, and inhale as much as possible. Breathe in your nose, continue to tighten the abdominal muscles. At the maximum voltage, hold for 15 seconds. and relax. This exercise gives a load on the transverse abdominal muscles.
Special Diet
Understanding the topic of how to pump home the press, nutrition should be given special attention, since excess calories are the main cause of excess fat in the abdomen. It is important to exclude from the diet all "simple" carbohydrates , that is, sweet, fast food, white bread, etc. The daily menu should consist of 30% of "complex" carbohydrates, for example, buckwheat, bran, nuts, vegetables, etc. The remaining 70% should be presented by protein foods with a small amount of fat: sour-milk products, fish, meat, etc.