A healthy lifestyle is in fashion today - everyone, including women, wants to have a lean body with a beautiful muscular relief. And what if there is no way to purchase a gym membership? There is a way out - to achieve a flat stomach with embossed cubes is possible, and without leaving home!
Independent training: where to start?
Remember the main rule - regularity. If you train from time to time, a couple of times a month - there will be no sense. The rules for gaining muscle mass are the same for any part of the body. It doesn’t matter what your goal is - to increase the volume of the buttocks or pump up the press with cubes for the girl at home, without regular loads, nothing will work.
To begin with, it is not necessary to buy dumbbells or a bar from a bar with pancakes to it: you can achieve good results without any financial investments. You should be patient, as you will notice the first visible results from training after about a month or two.
An important nuance: if the BMI (body mass index) is higher than 24, then you will not see the cubes soon. They will simply be hidden by the fat layer. The answer to the question of how to pump up a girl’s press at home to dice in a week is as follows: it is simply impossible to do this! In such a short time, you can neither dry the fat layer, nor even accumulate half a kilogram of muscle. So you have to show patience, endurance and determination.
To the usual exercises on the rectus abdominis, over time, you will need to add cardio, running, jumping. At home, you can perform classes on video courses. For example, "Burn fat, speed up metabolism."
How to pump up a girl at home: the best exercises
They are few, but they are very effective. In order to prevent the rectus abdominis muscle from getting used to the load, you will need to alternate two or three exercises every two weeks. This will help to slightly increase and shape the muscle mass so desired by all the “cubes”:
- Twisting, familiar to all of us since school times and physical education lessons.
- Raising the legs at right angles to the torso: you can perform lying on the floor, but you can complicate the implementation and perform it in the hanging on the horizontal bar.
- “Scissors”: lying on the floor (lower back and shoulders should be firmly pressed to the surface), alternately raise the left or right leg at right angles to the body.
- "Bicycle" - an exercise familiar to everyone since childhood, can be performed as a warm-up.
- A very effective static exercise “plank”: to take emphasis, lying on the elbows and toes of the legs, and hold out in this position for as long as possible.
- Twisting with a roller (to perform, you need a wheel for the press) - kneeling down, rolling it far ahead of yourself and then, due to the efforts of the rectus abdominis muscle, take its original position.
- Lateral "bar" with a turn - will help to pump the lateral muscles of the press. It is carried out in the same way as the usual "bar" - only from a prone position on its side.
- Reverse twisting: lying on the floor, raise legs bent at the knees, and try to reach them to the forehead.
One training session should include two or three of the above exercises, three approaches to a sensation of a burning sensation in the abdominal muscles. This is a relatively simple program. It will be easy for a girl to pump up the press at home. You need to do two to three times a week. If you do the exercises every day, without a break, then the muscles will not have time to recover and, accordingly, will not grow and strengthen.
How to perform twisting on the press?
It is very important to competently do the exercises. The correct twisting technique will allow you to quickly pump up the press for a girl at home. The reviews for this exercise are varied. Many complain that after twisting, the lower back began to hurt. If they skillfully performed this exercise, such problems would not have arisen.
Remember: do not fully raise the body. You should tear off your back from the floor by only a quarter of the amplitude: just enough to "twist" the body and rest your chin on your chest. In this case, you will feel a strong, sharp and for some people even painful tension in the rectus abdominis muscle.
Do not forget about breathing, when lifting the body up you need to take a breath. When you go down - you need to exhale.
Necessary sports equipment
One day there will come a time when your body weight for doing the exercises will not be enough for you. You will be able to do 50-70 repetitions of one exercise in one approach - it will become too easy for you! So, it's time to visit Sportmaster or Decathlon and buy collapsible dumbbells, a press roll and weighting legs.
With this inventory, you can diversify your workouts: do leg lifts already with weights (you will be surprised how your muscles will ache with “pleasant pain” the next day). A dumbbell is useful in order to hold it in your hands when doing twists (weight can be selected based on the athlete's capabilities).
You can pump up a girl’s press at home to cubes as soon as possible and without injuries during training with a small weight. By the way, if you have no time to buy dumbbells, you can replace them with plastic bottles filled with sand or water. Option, as they say, "cheap and cheerful"!
According to the results of scientific research, such exercises as a “bicycle”, described by us lifting legs in the hanger and twisting, are recognized as the most effective for “building” beautiful press cubes. But to pump up the lower press at home, the girl will best help the static "bar".
Why am I doing everything right, but the dice is still not visible?
Many girls can clearly feel a firm and embossed press under a layer of fat. But this is bad luck - visually it is invisible!
It is not enough to work hard and perform exercises for the development of the rectus abdominis muscle. You also need to burn subcutaneous fat in order to show the world your athletic muscle corset.
The process of fat burning requires the manifestation of willpower: for it, you will need to keep a strict diet and engage in cardio without accelerating the pulse outside the anaerobic zone (100-120 heart beats per minute). Professional athletes call this fat burning process "drying." It is especially difficult for obese people.
The answer to the question of how to pump up a girl’s press at home to cubes, sounds like this: eat right, exercise regularly, have a good rest. Otherwise, nothing will work.
Cardio for drawing cubes
Jogging in the morning, jumping rope, figure skating, plyometric exercises, exercises on an ellipsoid - all this is the so-called "cardio training". They increase the endurance of the cardiovascular system, strengthen and heal the body.
But the most important thing is that cardio training perfectly burns a layer of subcutaneous fat, which hides well-developed cubes of the press! Try fasting 3-4 kilometers each day on an empty stomach. Do not be zealous: you should not choke, your heart should not pop out of your chest. Keep your running pace to maintain a slightly accelerated heart rate (100-120 beats per minute).
Diets for a flat stomach
For any exercising person it is very important to eat right. No wonder any experienced athlete will tell you a simple truth: a beautiful belly is built in the kitchen.
Fast carbohydrates in the diet are the key to a fat-filled press. They must be completely excluded!
Products that must be included in your diet (total amount of food consumed individually for each person, based on the norm of his KBZhU):
- low-fat cottage cheese, milk, sour cream, yogurt (make sure that dairy products contain not only% fat, but also no carbohydrates);
- chicken breast - stewed or baked in foil;
- berries (raspberries, strawberries, watermelon, blueberries, blueberries) - in any quantity, but only in pure form without the addition of sugar and sweeteners;
- fruits - green apples, oranges, bananas (no more than one per day);
- cereals from cereals (slow carbohydrates) - corn, buckwheat, pearl barley;
- fish - mackerel, pangasius, carp, herring, cod, pollock;
- low glycemic index vegetables.
This basis of the diet will soon allow to finish off the remnants of adipose tissue and finally see the treasured cubes on the stomach.
How to eat so that the press does not swim with fat?
Having a raised abdomen due to proper nutrition and training, do not relax. Keeping the result is always more difficult than coming to it.
After each meal of fast carbohydrates (cakes, pastries, bread, sweets, sugar, cakes, cookies, etc.), the distinctness of the cubes will go away. Improper nutrition retains water in the body, as a result of which the muscle relief "swims".
If you break the regime often, then soon a noticeable subcutaneous fat layer again forms. And you can forget about the raised stomach.
How to save the result?
We have already figured out how to pump up the press for a girl at home. What to do to save the result and not swim with fat afterwards?
- Continue to exercise with the same frequency and intensity as before.
- Proper nutrition should now become your constant companion.
- Full recovery - good sleep at least 8-9 hours a day.
It is quite possible even a girl to pump up the press at home. Photos from the Internet with reviews "before" and "after" the start of training, this is clearly confirmed. If you are not lazy and engage with full dedication - you will certainly achieve your goal!