How to pump the perfect, beautiful press in 30 days: a table for men, guys and girls. Press for 30 days for girls: reviews

Both men and women dream of a beautiful tightened stomach. In the review: techniques and tips on how to achieve the treasured eight cubes of the press.

How to pump up an ideal, beautiful press in 30 days - training program for girls: Table

Before you start reading carefully, and most importantly, realize, a few general rules of “eight cubes”:

• Get rid of subcutaneous fat. The first step is the correct balanced diet.
• Always and everywhere draw a stomach. In this case, the abdominal muscles will strengthen due to constant static tension.
• Work out all the muscles of the press evenly.
• Remember, the press loves not efforts, but time, i.e. The longer you work, the faster you advance to the goal.
• Your friends and assistants in the struggle for the perfect belly: horse riding, skiing, SUP surfing.
• The technique that will save the lazy and employees is a bar on the elbows. This technique pumps up not only the stomach, but also hands, back, hips. Time of racks in the bar for beginners: from 10 s in one approach. Gradually increase the time to 120 seconds in one approach.

And if you have both time and willpower, then use a set of exercises for classes at home.

Remember that to activate the muscles of the press, it is enough to tear off the shoulder blades from the floor from the "lying on the back". Well, if during the exercise the legs are lifted, for example, to leaf against the wall. Ideally, if you do not just raise your legs, but you will hold them by weight.

Exercise 1.

IMPORTANT: You can’t take it right after eating! Wait for 1-2 hours.

Exercise 2.

Proceed from the capabilities of your own body: do as many exercises as you can.

Exercise #3.

If in the process of performing a series of exercises you feel that you are too straining the muscles of the press, perform an exercise for stretching muscles:

• turn over on the stomach;
• raise the upper body on your hands;
• beard back (feel how the abdominal muscles are stretched).

Start the implementation of the main exercise.

Exercise #4.

Remember: it is quite acceptable to make small pauses between exercises.

Exercise #5.

Important: at the end, the whole complex of exercises takes about 30 minutes. Consider this, making your daily schedule.

Exercise #6.

The proposed set of exercises will help to quickly bring the abdominal press into proper appearance. However, even a very embossed press will be lost under a layer of subcutaneous fat.

Important: six exercises performed in a row are 1 training set.

Duration of 1 set is approximately 36-40 s.

The training scheme is given in the table below.

Training can and should be continued according to the following scheme (see table).

How to pump up an ideal, beautiful press in 30 days - training program for guys and men: Table

The above training program is suitable for men.

However, if the first option seems too easy for you, use the training scheme #2.

The complex consists of the following exercises:

• lifting the case by 45⁰;

• twisting with a turn;

• lift the legs from the position of lying on the back;

• planck (see photo at the beginning of the article).

The training scheme is given in the table below.

Press for 30 days for girls: reviews

The program received positive reviews Body Sculpture / press in 8 minutes.

Here are some of them (the author's grammar and punctuation are preserved).

Video: press in 8 minutes (in Russian)