Both boys and girls dream of inflated abdominal muscles. Both of them attend the gym and ask how long it takes to pump up the press. But there is a significant difference between their cherished goals. A great result for a girl will be a flat stomach without excess fat. And guys need six treasured blocks, without which training does not make sense. But both boys and girls will be able to achieve their goals in a month of intensive training without going to the gym.
How can a guy pump up abs in a month?
To find spectacular long-awaited cubes on your stomach, it’s better to work out with weight in the gym at least once a week. Working with weight significantly speeds up muscle strengthening. However, you can get the desired result at home. It is important to remember that a pumped-up press is the result of work on the upper, middle and lower muscles. How much time can I pump up the press at home with a horizontal bar? Experts are responsible: for a month of daily training.
Your program will consist of only three required exercises.
The first exercise strengthens the middle muscles of the abs. Hanging on the horizontal bar, raise your legs at a right angle and hold as much as you can. Of course, the legs should be straight, but if this is not yet possible for you, allow yourself to bend your knees slightly. If this exercise seems too easy for you, raise your straight legs above 90 degrees. Regardless of your preparation, do this exercise at least 20 times a day. You can break these twenty times into morning and evening workouts. If your physical training allows you to do this 50 times a day - do 50. The main thing is to provide your medium abs muscles with a serious load.
The second exercise strengthens the lower abdominal muscles. Lying on your back, raise straight legs at an angle of 30-40 degrees and fix them in a raised position. Hands may lie along the body, but it is advisable to put them under the head. This exercise, like the previous one, needs to be done at least 20 times a day.
And the last exercise affects the upper muscles of the press. Sitting on a stool, put your feet under the sofa and begin to lean back. Twenty repetitions per day may seem insufficient. Therefore, if your preparation allows, do this exercise 50 times daily.
If you conscientiously perform these three simple exercises, in a month your stomach will become elastic and bumpy. Do not allow yourself to come up with excuses and give up training! Your figure is up to you!
How much time can I pump up a girl?
To achieve good results, the girl can afford a less intense workout. She can include simple exercises in her classes.
One of these exercises is lying on your side, supporting your head with your hands and bending your knees, we begin to raise the upper body. Do not forget to repeat this on both sides. The second effective exercise for working on the press is bending the legs. Lying on your back, raise your legs bent at the knees at a right angle, then straighten and put on the floor. To build up your abs for the month, use your favorite exercises in the following program.
On the first day of the month we are only twenty minutes. On the second day, thirty minutes without overloading the body. In the third - fifty minutes. From the fourth to the tenth day, spend an hour on the exercises for the press. Allow yourself to exercise in a slightly relaxed mode. Do not overload the body. Tired - rest a minute and continue on.
From the tenth to the twentieth day, we begin to accelerate the pace, increase the time of classes to two hours. It is during this period that you will notice a stunning result. Yes, doing two hours a day is very difficult, but you can give yourself a little rest between repetitions. And besides, remember that this course is designed for a month. Overcome your laziness and weakness, you boast to all your friends how much you can pump up a girl press. The beach season is a great occasion to test your strength!
From the twentieth to the thirtieth day of training, create a schedule yourself. It would be ideal to increase the training time by another half hour, but watch the reaction of your body. Remember that this is the final stage after which you can proudly walk on the beach in a new swimsuit.
How much time you can pump up the press - it's up to you. Training for guys and for girls is fundamentally different. The former should give their body the maximum load in a short time, and the latter should perform simple exercises for 1-2 hours. Following this method, guys pump up muscles faster, and girls - lose excess calories and get a beautiful flat stomach.