Fri. Jul 30th, 2021

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How to pump up the cubes, press the girl for a short time

5 min read

Many women face problem of fat in the abdomen. Everyone wants a beautiful waist and noticeable relief. This does not necessarily need to go to the gym, you need to follow a proper diet and to deal with an individual program. In this article You will learn how to build abs the girl in the home.

How to achieve results quickly?

For pumping the press You do not have to use the equipment or work under the supervision of a trainer. Female sex pump up harder so they need more time to onset of relief on the stomach than men. Do not believe the belief that you can accomplish within a week using some of the latest programs, it is not.

It is important to remember that you must train regularly.

Beginners recommend not to overstrain yourself. The best option is taking lessons three times a week for 20-30 minutes. Do not do weekly breaks between the exercises because pumping the press will be ineffective.

When You can notice the first results depends on Your body type and will power. Be prepared for constant muscle pain. Please note, in girls with excess weight circuit exercises differs from that of doing thin. They need more intensive training to eliminate fat. In addition, these girls need a special diet. Running and walking is a mandatory exercise in the program.

Decide with the class. Recommend to train before Breakfast, as it was in the morning makes it easier to eliminate fat. Before you jump into the exercises, good workout. It is important that the muscles have been warmed up, only in this case, the basic exercises will be more effective. If You decide to exercise in the evening, please note that this should be done several hours before bedtime. Do not forget to eat two hours before training.

Food

Initially you must note the importance of power, because if you’re not going to saturate the body with sufficient carbohydrates and proteins, the sport will not be good for You. Be sure to include in the diet of a chicken, dairy products, eggs, cereals. Remember that Breakfast should be light and non-greasy. If You have no problems with the extra weight, eat often in small portions (up to six times a day). Full girls recommend that you do not exhaust yourself with heavy diets, and to seek the assistance of an experienced specialist – a dietitian will be able to develop a personal nutrition program. Keep an active lifestyle! Don’t forget that daily you should drink at least two liters of fluid, as it removes toxins from the body and assists in the elimination of excess fat.

The program

And so, we turn to the main question: how to build a cubes girl at home. Depending on what muscles are abdomen swinging, exercises are divided into categories:

  • to rectus;
  • on oblique;
  • complex.

The first category

This programme is aimed at pumping it cubes. Weekly increase the load and number of sets.

  • When you perform this exercise starting position: You are lying horizontally, legs bent at the knees (use a gym Mat), clasped hands in the castle behind head. Lift your upper body forward, so that the distance between the floor and the back was about 25 cm will stop for a few seconds and take a starting position. Repeat 15-20 times, rest 5 minutes and make a second approach. If this exercise You have performed with ease, download press not on the Mat, and exercise ball.
  • Take a horizontal belly up. Slowly raise your lower torso perpendicular to the top. Repeat this action 10 times, rest 5 minutes and take another approach.
  • Lie on the floor stomach down, bind my hands behind my back to the castle. Raise your body above the floor for a few seconds (legs do not move). Repeat 10 times for 2 sets.
  • Take a sitting position. Slowly, lift your legs and hold in the air for a few seconds then pull your knees to your chest, then take its original position. Repeat the action 15 times on two approaches.
  • Take a supine position, bend your knees. Raise your legs and touch the knees to the forehead (be sure to strain the abdominal muscles). Repeat 25 times.
  • Exercise of the second category

    Such a program do not daily, because if you are addicted to pumping the oblique muscles, the waist will disappear. If You want to eliminate the side and not to spoil their shape, pay attention to the bar:

  • Take a sitting position, lift your legs and begin to alternately move them up and down without touching the floor. Make 20 movements.
  • Stand up (feet on shoulder width). Lean to the right a few times, and then left. For better results, use weights (dumbbell or kettlebell). Make for 25 tilts in each direction.
  • Lie on your back and put your knees to your chest. Without lifting your upper body off the floor, move legs left and right, straining press. Repeat this action 30 times.
  • Exercises third category

    This program will not only pumped the cubes, but also make the stomach more flat.

    First exercise:

  • Lie on the floor, press your toes and elbows into the floor.
  • Keep your back straight and buttocks down.
  • Survive in a rack for a minute.
  • Repeat the exercise three times with a break of 5 minutes.
  • Second exercise:

  • Lie on your right side, press your hand into the floor, lifting the pelvis off the floor.
  • Survive in a rack for a minute and lie on your left side.
  • Repeat three times with a break of 5-7 minutes.
  • The third exercise:

  • Take position as in the first exercise.
  • Lift one arm off the floor and move it in front of him for a few seconds.
  • Return to starting position.
  • Adjust the arm.
  • After reviewing these exercises, You now know how to quickly pump up the press the girl. Do not forget that daily workout for girls can be harmful, because the body weaker sex is not restored in less than a day. Recommend doing two to three times a week. Please note that during the period of the menstrual cycle to download the press contraindicated. Follow the program and You will succeed. Good luck!

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