An athletic and fit body is the dream of many, but a significant obstacle for almost all of them is willpower, which is sometimes very lacking. We will not argue that you can achieve a flat stomach with cubes virtually without exercise, but short workouts in a day will significantly transform your figure. So, we will learn how to pump up the press in 8 minutes.
First, we point out the fact that at the moment of tension it is necessary to exhale air, and when relaxing, take a breath.
To tone the rectus abdominis muscles, lie on your back, put your hands behind your head, and bend your legs at the knees with your heels on the floor. Then slowly pull your knees and elbows towards each other, while not lowering your lower back from the floor. Repeat exercise 8 times.
To strengthen the so-called lower press, you will need a horizontal bar or a vertical ladder. Everything is extremely simple here - pulling the knees to the chest in a hanging position. A complicated exercise is lifting legs without bending at an angle of 90 degrees. Repeat 10 times.
A similar load, as in the previous exercise, can be achieved while lying down. For this, it is necessary to raise straight legs also until an angle of 90 degrees is formed, and then lower it back to the floor. The slower the pace, the greater the efficiency. Repeat exercise 10 times.
Twisting. Lie 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, not at your feet. Exhale while lifting and inhale while lowering. Never tear your lower back off the floor. Repeat 20 times.
We further consider how to pump up the press in 8 minutes. Do not forget about the oblique muscles of the abdomen.
We accept all the same lying position, we press our palms to the back of the head, we put the legs bent at the knees on the floor to the left side. We lift the body (do not forget that the lower back should be firmly pressed to the floor), while not deviating to the side. Repeat the exercise 20 times. Then we turn our legs to the other side and again perform 20 lifts.
Considering how to pump up the press in 8 minutes, you should not lose sight of such an exercise as a “bicycle”. To do this, you need to lie on your back, bend your legs at the knees and raise so that the legs are parallel to the floor. Next, perform the movement, as if you are pedaling on a bicycle. Do not pull your knees to your chest, but try to keep your legs as far away as possible.
The next exercise, which helps solve the problem of how to pump up the press in 8 minutes, is a regular stretch. Never forget to relax your muscles after a workout. We can say that this is the most pleasant stage - lie on your back, stretch your legs and arms, forming one line. Pull your palms away from you, relaxing the abs.
In order for the exercises for weight loss to bring results, you should give all your best to the workout. If after it you have a lot of strength left, it means that you worked poorly.
If you want to pump up the press quickly, then do not forget about nutrition. Do not console yourself with the hopes that, by exercising more, you will certainly compensate for the imperfection of the diet. Believe me, even if your classes last an hour, the weight will begin to decline extremely slowly, and you may not even see the treasured flat stomach. Therefore, exclude sweets, sauces, fried, smoked and excessively fatty foods from your diet. Buns and sandwiches should also be forgotten. All this is primarily deposited on the stomach, and if you have this part of the body is the main problem area (for example, with a figure like "apple"), then you need to completely review the nutrition system.