Owners of tummies, stroking their "reserves", sooner or later think about the opportunity to beat out excess fat in the "minimum" program and find a beautiful athletic press in the "maximum" program. So the worldview of a modern person has been formed, that in order to solve a certain problem it is necessary to carry out a certain algorithm of actions and forget about it forever.
Everything related to physical training at the beginning has a psychological basis, the so-called motivation for action. If you have received valuable advice on how many times a day to download the press, this does not mean that in a month you can flaunt along the beach, flaunting a new figure. In other words, physical training is work that needs to be done regularly, but it differs from ordinary physical work in that it needs to be done not faster and in an easier way, but regularly and effectively.
The most interesting thing is that getting rid of extra pounds is theoretically quite simple. To begin with, it’s good to consult a doctor if you have any contraindications to physical activity, then master the elementary methods of self-control and begin training.
The question of how many times a day you need to download the press sounds a bit incorrect. Each person should have their own approach and their own volumes of loads. The abdomen is the most vulnerable to fat accumulation. And in order to get the desired result, you need to reconsider your views on eating. Fans of sweet, flour and fatty foods will be forced to reconsider their diet, excluding from the menu products that are tasty and mouth-watering, but to say the least, useless. Healthy balanced food, saturated with the necessary amount of building materials: proteins, fats and carbohydrates, will be more to your body's taste than usual delicacies.
Turning to the first trainings, we set the goal to prepare the body for prolonged and regular physical activity, determine how much you need to pump the press in one approach and what exercises we will perform. At home, the most common are exercises with your body, based on raising and lowering the legs, as well as raising and lowering the torso.
The abdominal muscles are no different from other muscles, and the principle of their training remains the same. To determine how many times a day you need to download the press, we will try to perform the exercise to the maximum. Now we count 60-80 percent of the total, we get the number of repetitions in one approach. There should be three to five such approaches. Another, milder way to determine how many times a day you need to pump the press, is the method of gradually increasing the load. We add the number of times in the approach, monitor the subjective signals of self-control and get the most optimal training regimen.
In most cases, training consists of three sets of twenty times. Of course, in the best case scenario, you need to do several workouts per day, but you should not forget that for most it is simply unrealistic. Three times a week, effective classes, or daily in a more gentle mode (up to half an hour) will be quite enough to obtain visual results.
In conclusion, I would like to warn beginners of independent training from the most common mistakes. Some, choosing for themselves how many times a day you need to download the press, sometimes do not calculate strength by a strong-willed decision and get rather unpleasant consequences in the form of muscle pain. others, on the contrary, “underload” their body. In both cases, the effectiveness of training is reduced and urgent need to adjust the load. In the first case, it is undesirable to stop training, after a few repetitions the pain will subside and even completely disappear, in the second we simply force ourselves to work through laziness. You can’t get hung up on some exercises, you need to update their set, do not forget about other muscles and without fail include exercises for endurance training, and this is running, walking, cycling.