How to pump up the press in 8 minutes? Is it possible? With regular daily training and the correct organization of classes, the results will certainly appear! How to plan a workout? This article gives tips and tricks.
First you need to competently, thoughtfully organize your individual "workplace" so that the breaks between approaches are minimal.
Training complexes
The first day
How to pump up the press in 8 minutes? Lie face down. After that, stand on straight arms, keeping your feet on the floor on toes. Keep your hands under the shoulder joints. The torso is a straight line with the buttocks and legs. The pelvis should not be raised too high, but it should not be “rolled down” either. Stand on your hands for one to two minutes. Over time, when the muscles get stronger, increase the time to complete the exercise.
Such training works out all the departments of the press: lower, middle and upper. After a thirty-second rest - repeat. In total, you need to do 4 approaches.
Second day
To perform an exercise that allows you to solve the problem of how to pump up the press in 8 minutes, you need a rug that can be replaced with an ordinary large towel, and a Swedish wall that can be successfully replaced at home by the side of the cabinet, sofa, or, for example, a stationary battery.
Lay the rug and lie comfortably on the floor, fixing the feet to the Swedish wall or the side of the furniture. Put your hands behind your head, spreading your elbows wide apart. Slowly lift the body, while turning the body first to the right, and then, after returning to the FE, you need to raise the body with a left turn.
Such “twists” work well the lateral muscles of the press, as well as the muscles in the upper and middle abdomen.
Perform the exercise up to 5 sets, making small intervals (30-60 seconds). For one approach, at least ten to twelve repetitions should be performed. Gradually bring the number of repetitions to 50 times. Thus, we pump the press in 8 minutes: one and a half to two minutes in one go.
Day three
On this day, we work out the muscles of the lower press. To perform the exercise, you need a reliable inclined bench with mounts for the legs in the upper part. During a lesson in the gym, you can replace it with a special simulator equipped to swing the press head down.
Lie on a bench, securing at the top of the legs. Perform slow torso raises, while turning the body first to the right, the next ascent to the left. Perform at least ten to twelve repetitions.
To achieve the desired result faster, adhere to the correct diet: eat often (up to 8 times) in very small portions. Never eat after 19 hours and limit your intake of sugary and fatty foods. Introduce fresh vegetables and unsweetened fruits into your diet. Drink more pure still water, but it is better to forget about sweet carbonated drinks completely.
You can pump up the press in 8 minutes if you perform these exercises regularly, alternating training complexes every day and adhering to the correct nutrition system.