Level 1 press inflation system in 8 minutes per day

Most people dream of a beautiful steel press, but not everyone can achieve this. It is believed that such an effect is unattainable in a short time. But this myth is easy to dispel if you try the level 1 press inflation system.

Three press programs

There are many programs for pumping level 1 press for 8 minutes a day. Below are just a few.

First option:

1. Raising the legs in the position of the hang.
2. Twisting lying.
3. Reverse twisting.

Each exercise is performed 4 full circles 6-12 times, depending on their physical capabilities. As for lifting legs on the crossbar, the number depends on the time, that is, no more repetitions than in 25 seconds.

Before moving on to a new exercise, we rest for 30-60 seconds.

The second option:

1. Twisting lying - 4 circles for 30 seconds. or to the last.
2. Raising the legs in the position of the hang - 6-12 times 4 circles (about 25 seconds).

Before moving on to a new exercise, we rest for 30-60 seconds.

The third option:

1. Reverse twisting.
2. Twisting on an incline bench.

Each exercise is done 4 circles 6-12 times, depending on the desired physical activity and capabilities. Reverse twisting can be done not 6-12 times, but as much as it fits in 25 seconds. Further, the body is very overstrained.

Before moving on to a new exercise, we rest for 30-60 seconds.

Muscle visibility

To see the press of level 1, you need to work on your body fat. So, it is enough to observe only a couple of simple rules:

• seriously consider your diet: it is better to reduce the amount of food, but consume it more often;
• limit yourself to carbohydrates, highly fatty and salty foods;
• do aerobics about 2-3 times in 7-8 days, but not less, to pretty much remove fats and toxins, as well as improve your physical health.

Performing reverse twists

Reverse twists can be represented in two ways: on the floor or on the bench. Technique of execution:

1. The starting position is to bend the legs at the knees, while the shins are perpendicular to the floor or bench, and the hips are parallel.
2. We begin the exercise. We strain the press and take a deep breath.
3. With fast, but smooth shocks, we stretch our knees to the chest. It is necessary to try to reach the highest position - the pelvis is torn off the floor, and the knees are as close to the chest as possible.
4. In the maximum position, we exhale strongly, we strain the whole body and begin the opposite action, returning to its original position, but slightly lower.

Twisting technique on the bench

We occupy the starting position on the bench, as follows:

1. The head should be below the legs.
2. The legs are bent and located under the stops.
3. Hands wound behind the head with elbows divorced.
4. The press is tense, and the upper body is pulled up to the legs.

And in this position, we begin to pump a level 1 press.

Hanging legs

You will need a crossbar or horizontal bar located above you so that when you hang your legs do not touch the floor. Execution process:

1. We occupy the starting position: we hang on the horizontal bar with straightened arms, arching the back in the lumbar region. Do not touch the floor with your feet.
2. On exhalation, we take our legs back, and after a strong push we raise our legs up, keeping a right angle between the body and hips.
3. In the upper position, stop for 2 seconds.
4. On inspiration, slowly return to the original position.

For level 1 presses, experts advise raising not straight legs, but slightly bent knees.

Lying twisting technique

Lying twists, compared to other exercises of this kind, are easy to perform. Experts advise to carry out exactly them at the 1st level of pumping up the press. Execution process:

1. We occupy the starting position: lying on the rug, bend your knees, and stretch your arms along the body.
2. With a deep breath, we raise our shoulders and hold for 5 seconds.
3. We return to the original position.

Difficulties encountered

At the beginning of pumping up a level 1 abs, pain in the neck and directly in the abdominal muscles themselves may haunt you. Do not rush to interrupt classes. After 4-5 days, the body will get used to new physical activities. Specialists recommend performing level 1 abs exercises every other day, as the muscles need rest. Daily training worsens overall well-being and leads to a decrease in the results.