Many of us dream of having a perfect figure, being beautiful and fit, “showing off” cubes on our stomachs. Day by day we go to the mirror, look at our fat folds and think: “Tomorrow I’ll start pumping the press. I’ll stop eating after 6 tomorrow. ” Often this just remains a promise. And when we see a beautiful and slender girl on the beach, we try to justify ourselves: “She has rich parents, a lot of time and money for a gym and a personal trainer.”
It's time to change something. It is necessary to take the will into a fist and devote only 20 minutes a day to your appearance, without asking for help from trainers. Because everyone has everything necessary to pump beautiful cubes on his stomach. You just need to step by step follow the instructions below.
Stage 1. We remove fat from the tummy
To start fighting for the cubes, you need to remove the fat layer, burn the excess fat.
You should consume 2 liters of water per day. This not only removes fat from the body, but also reduces the feeling of hunger.
After every 3 hours it is necessary to have a snack so that the metabolism works like a clock and burns fats.
You should also discard beer and sweets from the store. You will perfectly manage dried fruits, honey and nuts. Sometimes you can enjoy homemade cakes.
Eliminate refined foods such as sugar, white flour bread, and white rice from your diet. But make it a habit to eat vegetables and cereals. This will improve digestion, and fats will go away.
2 stage. Create a success diary
To soon have cubes on the stomach, you need to keep a diary of success and failure. From him the press, of course, does not pump up, but it will be seen how close the dream is already. Here you need to record how many exercises a day have been done, how many sweets are eaten, etc. In this way you can control yourself.
3 stage. Exercise
How to remove the stomach and pump up the press at home? Diets alone will not help. You need special exercises that you should perform regularly.
The muscles of the lower, middle and upper press are located on the abdomen. In this sequence, they must be trained.
- To warm up the muscles you need a warm-up. It is necessary to stretch all the muscles with the following exercises: turning the head, turning the torso, swinging the arms and legs.
- We start with the lower press. The most effective exercise is folding. You need to lie on your back and at the same time raise your legs and torso, trying to reach your knees with your lips. In the future, you can put a small load on your legs for weighting. On inspiration, you should rise, and at the exit, take the starting position. This exercise is performed in two sets of 25 times.
- Download the average press. Here oblique muscles are trained . It is the training of these muscles that allows you to pump cubes on the abdomen, as it forms a special abdominal corset. We lie down on our back, bend our legs and try to touch our left knee with our right elbow, and try to touch our right knee with our left. The exercise is carried out in two sets of 30 times.
- The line of the upper press. Lie on your back, and bent legs put on the floor. The upper body must be raised, trying to reach the knees. The loin should be left on the floor. Exercises are performed in two sets of 50 times.
- Cubes on the abdomen in girls appear after regular exercise. In addition to the main ones, you can offer the exercise "Bicycle". You need to lie on the floor and, raising your legs, make movements similar to riding a bicycle.
Squats, as well as the use of a bar and dumbbells can help pump up the press. And during the day it is necessary to periodically strain the abdominal muscles, especially while sitting in a vehicle or at a computer.
To pump up cubes of the abdomen, you only need to regularly and carefully perform the exercises and eat right. And then you do not have to spend a lot of time and money on gyms.