A rounded stomach is a problem that exists in both women and men. Many young women are taken for hard work on this area of the body after childbirth. Men tend to “ennoble” their waist with fat deposits by the age of 30-35. There may be a lot of reasons for the loss of forms - this is the lack of required physical exertion, and overeating, and stress, and a slowdown in metabolic processes (both age-related and acquired due to improper nutrition).
Where to begin?
It’s great to spoil your figure, sooner or later you begin to think about how to return to its previous forms, “constructing” a relief press for yourself in a month or two. But before you start working on the press itself, you need to get rid of the fat layer on the stomach. It depends on it and the amount of time that will need to be spent to achieve the goal. Consider a program aimed at gaining a fit physical form.
Relief press in 3 months program
If you have significant fat surpluses on your stomach, then you have to follow a long-term project (at least three months). Everything will depend on how you cope with the tasks and whether you follow all the prescribed instructions.
Power adjustment is the first thing to start. Consider some important recommendations in accordance with which you will need to plan your diet:
- food intake should occur every 2.5-3 hours. The portion is 200-250 grams;
- 25-30 minutes before eating a glass of water;
- exclude chocolate and cakes. Instead, eat sweet fruit;
- refuse beer and its high-calorie “friends”, for example, snacks;
- lean on protein (chicken breast, shrimp, fish, veal, eggs and cottage cheese);
- for breakfast, eat only healthy foods (porridge is the best option);
- do not let the body go hungry.
The food corresponding to these points maintains a constant level of sugar in the blood, so that the food is instantly processed into energy. After some time, such a nutrition control will make itself felt - you will feel lightness in the stomach and overall well-being will be improved.
It is worthwhile to adhere to the correct diet even for those whose subcutaneous fat mass is relatively small, since this will speed up the process of transformation many times over. The difference between dumplings and slender is only that the second, in the absence of unnecessary substances, is able to acquire a relief press in 2 weeks (naturally, laying out in full). But ladies with forms in the first stages will have to remove excess fluid and burn fat accumulated over many years, which prevents the appearance of pretty cubes on the stomach, since in the opposite case their presence will be hidden by extra pounds.
Training program
Proper nutrition from the first day must be combined with training. Therefore, the next step is to consider how to make a relief press using a special physical program. The training consists of three stages, designed to gradually achieve the desired success.
Stage number 1
The goal of the first level is to reach level No. 2. Strengthening and strengthening the abdominal muscles, improving posture, eliminating discomfort in the lower spine (if any) are all achievable results of the first stage of intensive training.
In order to get a bumpy press and a flat stomach in 3 months, starting the exercises, you need to carefully monitor the quality of the workouts and their regularity. Follow these guidelines:
- Do three workouts per week.
- Perform one approach for each exercise.
- In the first training session, one approach is 12 repetitions. Starting from this figure, in subsequent workouts, increase the number of approaches by 1-2 reps, bringing them to 18-20.
- Three exercises for the abdominal muscles and one exercise designed for the lower back - the optimal content of the training program, following which you can find a relief press at home without any additional devices.
Stage number 2
Distinctive features of the next level:
- Training increases in duration due to new abdominal exercises, the number of which at this stage will be six.
- The load should constantly increase. If, after completing the exercises, you are not too tired, take an additional approach with fewer repetitions.
- The pause between exercises should not exceed 5 seconds.
- Perform one approach for each exercise.
Stage number 3
Distinctive features of the last stage:
- Now the training consists of nine exercises for the abs muscles and one exercise for the lower back.
- Training should take place four times a week.
- Between approaches, a pause can reach 30 seconds, but no more.
- Perform one approach for each exercise.
Exercise number 1
Lying on your back, we relax the neck and shoulders, after which we bring both hands under the head. Raise the legs and bend them at the knees at a right angle so that the legs are parallel to the floor and the hips are perpendicular.
Straining the lower abdomen, we try to lift the hips and pull them forward. Then slowly lower the hips, returning to its original position. Repeat the exercise the above number of times.
How to make a relief press by performing exercise number 1?
Make sure that your lower abdomen is carefully crafted. There will be little benefit if the up and down movements are due to the impulse giving force. The neck and shoulders should be relaxed. When returning to their original position, the hips do not rush sharply downward, and the lower legs do not fall.
Exercise number 2
Lying on your back, bend your right leg at the knee, put the left leg on it so that its lower leg fits on the knee. We put the right hand behind the head and take the elbow to the side. The left hand is on the stomach in the waist area.
Working with the right oblique muscles of the abdomen, raise the right shoulder and lean toward the left knee. Then slowly return the shoulder back to its original position. When the shoulder blades touch the floor, we repeat everything from the very beginning.
After completing the required number of repetitions, we change the arms and legs. Now, under the right foot is the left, behind the head is also the left hand, when the right one is at the waist. We do the same number of repetitions, lifting the other shoulder to the knee of the opposite leg.
Additional Information
Let's look at some points to find out how to make a press for a minimum period of time by performing this exercise:
- The torso should really bend towards the knee, so movements only with the elbow or shoulder do not count. Keep your knee stationary.
- The positive and negative parts of the exercise should be performed carefully and slowly.
Exercise number 3
Lying on your back, bend your legs at the knees, hold your hands behind your head, relax your neck.
Straining the upper abdominal section, we tear off the scapula from the floor and raise the rib cage towards the knees. We reach a maximum and linger for a second. Then gently and slowly lower our shoulders, returning to its original position. As soon as the shoulder blades touch the floor, repeat all over again.
Exercise number 4
We occupy a position on the stomach, face down, stretch straight arms (palms down) and legs parallel to the body.
At the same time, we raise the straight left leg and right arm. We are delayed for two seconds. Then we carefully and slowly return to the starting position. When the arm and leg touch the floor, repeat the exercise with the left hand and right foot. We change arms and legs until the required number of repetitions is completed.
We work on endurance.
Exercise number 5
Lying on your back, stretch your hands with your palms to the floor along the body, raise slightly bent legs at a right angle. We use hands as supports, we relax a neck.
We tear off the pelvis from the floor, straining the lower abdomen as much as possible, and raise it up. Hold in position for a few seconds. Then gently and slowly lower the pelvis and return to its original position. As soon as the pelvis touches the floor, we begin a new repetition.
We will analyze some points in order to learn how to make a bump press with minimal physical and time costs by performing the above exercise:
- the pelvis must be raised due to the lower part of the press, and not to push it due to the efforts of the legs.
- hands are used only for balance, so you should not push your body up with them.
- having reached the highest point in the positive phase of the exercise, we pause (the longer the pause, the more the lower section of the press is worked out).
The relief press in girls and guys always causes a flurry of various emotions - from envy to admiration. And the main secret of a perfect figure is only in consistent, sometimes difficult and correct training. But occasionally you should allow yourself and relax, enjoying the world around you.