Modern standards of beauty determine the parameters that a representative of the fair sex must meet. One of them is the body without any manifestations of body fat. Of course, many doctors are categorically against such ideals, but you can not argue with fashion. Every girl can always find flaws in herself. Especially often there are complaints of ugly folds in the abdomen. It is for this that they create entire systems for losing weight and creating the desired image.
Ways to lose weight
There are different options for losing excess weight. The most common of these are:
- diet food;
- exercises;
- massages;
- plastic surgery.
In order to achieve a beautiful flat tummy, the most effective complexes of physical activity are considered. The so-called press flow pattern gives a relatively quick and long-term result.
Exercises for girls
In addition, the girls should pay attention to the fact that the structure of their figure is slightly different and different from the male one. Therefore, the expected result of pumping the press is also different. The fair sex wants to achieve an aspen waist with several cubes on the tummy, rather than a square torso instead of a waist. That is why they need to engage in more feminine exercises. They are slightly lighter and require less load.
If the scheme for pumping the press for girls is implemented in the gyms, the trainer will make complexes that will be aimed at certain muscles. At home, raising the legs and body is considered the best. In the process of making them, it is necessary to change the angle of execution in order to create a beautiful silhouette.
11 days, 9 sets per day
In order to get the first beautiful cubes in the abdomen, there are many different exercises. But there is one most effective complex, which many have already taken advantage of. The pumping scheme “9 press approaches” is today very popular and, surprisingly, effective. The first results are visible after the first days of correctly completed exercise approaches.
The whole system is designed for us eleven days. During this period, daily lifting of the body is necessary a specific number of times nine times.
9 pumping system
- The first day you need to pump the press a hundred and sixty-five times, divided into approaches 20, 15, 15, 25, 20, 15, 15, 20, 20 times.
- On the second day, you will have to strain a little more, namely a hundred and seventy-five times, by such stages in quantity: 15, 25, 20, 15, 30, 20, 10, 25, 15.
- On the third day, you can relax and not swing the press. At the same time, today it is possible to move a little away from pains, which are likely to be from unusual loads in the muscles.
- The fourth day, a nine-pack press flow chart, requires a hundred and ninety-five torso lifts. Approaches look that way; 25, 20, 25, 25, 15, 30, 20, 20, 15 times.
- The fifth day again gives you the opportunity to relax, so you do not need to download the press.
- Then we continue at the same pace. The sixth day requires pumping the press one hundred and ninety-five times, which are compiled into approaches in such numbers of times: 20, 25, 15, 30, 20, 15, 30, 20, 20.
- Finish the first week is pumping the press one hundred and ninety times. The approaches on this day are: 15, 20, 30, 30, 15, 15, 20, 25, 20 times.
- The eighth day of this scheme of pumping the press involves rest.
- But already in the ninth, it is necessary to do it two hundred times with approaches 30, 30, 15, 15, 25, 20, 20, 30, 15 times for each of them, respectively.
- The tenth day is an opportunity to relax before the final spurt.
- The final nine of the last, eleventh day is composed as follows: 20, 20, 25, 30, 20, 25, 15, 20, 35 times each.
It should be remembered that if you started, then you need to finish, and also do not stretch the exercise. The maximum pause between sets should be no more than 2-3 minutes.