Imagine you face an attractive, confident girl in a short top. Your look instantly rushes on her tummy. It is taut and prominent. Such a silhouette will surely enchant any man. And what if all this time you look in the mirror?
The girl in the top is you. A month ago, you believed in yourself and began to act. And here is your result. For this you did not need any professional trainer or modern simulators. Only a rug, efforts and your perseverance did not give up and led you to the goal.
Let's find out what is the difference between you now and the girl in the mirror. So we will reveal the secret of a beautiful press.
Good motivation is your key to a tight belly.
The reasons for pushing you to put your body in order can be many. Photos of beauties from social networks, reproaches from acquaintances, fashion for sports cubes. All this will just give you a kick for improvement for a while. Your true motive should be constant care about your beauty and your health.
Here you have 5 good reasons to start pumping press to become better.
You will have a beautiful posture
A well-designed female press forms the correct posture, holding the spine in the desired position. Remember, stoop - a sign of a sad, hard life. A successful girl always keeps her back straight and easily carries herself to this wonderful world.
You lose weight
With any physical exertion, the calorie burning rate increases. The longer and more intense your press workout, the more you lose weight. Tightened muscles will visually make your body slimmer and give it a more outlined shape.
Internal organs will start to work better.
During the training process, you will fill the internal organs with oxygen and blood flow. The whole body will start working better. In return, he will definitely thank you in the form of a tonus and beautiful skin.
Appetite will decrease
Tense abdominal muscles do not allow the stomach to stretch more than a natural form. You will eat less food and stop overeating.
You will gain self-confidence
No longer be ashamed of a flabby or bulging belly. Tightened tummy will give greater confidence in its beauty. The result itself will make you proud of yourself and your body.
If these motivators are not enough for you, then think up a reward that can be "felt". For example, buy cool lipstick after another week of classes. Think about how cool it is to watch the cubes form, and the moral strength for training will appear by itself.
When will the result appear?
It all depends on the current state of your body and genetics. But this is not a reason for your further excuses and lowering your hands. Absolutely any belly with any genetics can become flat and even relief. The question is in the time and strength of your desire to achieve this.
If you are slim and lead an active lifestyle, then a beautiful press will begin to look through after 3 weeks. If you have excess weight, then you will need more time - 1.5-2 months. In this case, training for the press must be combined with cardiovascular and calorie deficit. Otherwise, muscle mass will be added to the fat layer, and the stomach will become even larger.
Always remember that to achieve any result takes time, and for a noticeable result - even more time.
How to start changing?
Just start acting right now, don't wait for Monday.
And for an effective start, follow the following rules:
before each workout do warm up. It can be stretching, jumping rope, gymnastics and even dancing to your favorite song. The main thing is to warm up the abdominal muscles;- After eating, wait 2 hours and only then proceed to pumping the press. Classes on an empty stomach and before bedtime are not recommended;
- no fanaticism and 1000 reps at a time. The press is a muscle. She will respond to overload with hypertrophicity and increase the volume of the abdomen. A reasonable option - 3 times a week for 15-25 minutes without long breaks;
- increase the load gradually. Do not arrange yourself training to failure. The next morning there is a risk of not getting out of bed and losing the desire to move on;
- do exercises only on a hard surface. Gymnastic mat on the floor - perfect. Forget about studying on the couch while watching TV. So you only hurt yourself.
before each workout do warm up. It can be stretching, jumping rope, gymnastics and even dancing to your favorite song. The main thing is to warm up the abdominal muscles;6 cubes, stripes or flat tummy - what result to wait?
With constant exercise, maintaining an active lifestyle and adherence to a calorie deficit, a flat stomach is provided for you. But purposefully to pump up the press with "cubes" or "stripes" is impossible. The fact is that the press is not 6-8 different muscles, but a single rectus muscle. Tendon bridges over-pull this muscle, visually dividing it into 6 parts. How exactly they are tied up, and the muscles are pumped through, will determine your anatomical composition.
Even with the most intense training, the cubes can hide a layer of fatty layer on the stomach. Imagine a mattress. And there is a blanket on top. In our case, the mattress is a press, and the blanket is fat. Until the amount of fat on the abdomen is minimal, even thousands of repetitions do not draw a beautiful relief.
Cubes are clearly visible if the amount of subcutaneous fat is 10-12%. The norm for women is 15-20%. Therefore, cubes - a deviation from the norm, which can lead to health problems, for example, violation of the menstrual cycle. The exceptions are girls who have a genetically “upper” body dry.
I will say more, according to statistics, boys prefer girls with a flat tummy without clearly traced muscles. So your body looks sexier. But to decide on what result to stop all the same to you. The main thing is to put health first, and beauty second.
Top 5 effective exercises for the press at home
The Internet is full of various techniques, thanks to which you can get a beautiful press without leaving your home. But many of them are either oriented towards already well-trained people with a strong abdominal torso, or they require additional attributes. We selected for you the most effective exercises that are feasible for any girl and require only the presence of free space on the floor.
Classic twists
lay on your back and bend your knees. Focus on the heels. Arms crossed on chest;- lift the body while exhaling. The movement is done exclusively with the help of the abdominal muscles. No jerks;
- while inhaling, return to the original position;
- repeat 15-20 times.
lay on your back and bend your knees. Focus on the heels. Arms crossed on chest;"Bicycle"
- lay on your back, hands behind your head;
- start to rotate with your feet on the weight, as if you were pedaling a bicycle;
- if you want to complicate the exercise - tear the shoulder blades off the floor;
- keep turning for 30-60 seconds.
Strap
starting position - lying on his stomach;- stand on your elbows and on your toes. Keep your back straight without bending;
- do not lower the pelvis, belly and chest to the floor;
- fix the position for the longest possible time (20 - 60 seconds).
starting position - lying on his stomach;Leg lifts
- lay on your back, arms along the body;
- slowly raise your legs while breathing in;
- lower your legs while exhaling;
- repeat 15-20 times;
"Scissors"
while lying, raise your straight legs 60 degrees up;- alternately cross your legs one by one;
- Do exercise 30-60 seconds.
while lying, raise your straight legs 60 degrees up;These exercises are quite enough for the formation of a pumped belly. For quality results, do not forget about training other parts of the body. The press is more or less involved in any physical activity.
When you can not download the press
There are situations when pumping the press becomes dangerous to health. Namely:
- omitted organs located in the pelvic area;
- acute gynecological diseases;
- the presence of an inguinal or umbilical hernia;
- pregnancy or the first month after birth;
- the first days of menstruation.
In such cases, you should consult with your doctor. If everything is in order, go ahead, to the cherished press!
Draw conclusions
To see a pretty girl with a beautiful press in the mirror, first of all you need a strong motivation that will support you on the way to the goal. Keep her always in your head and do not let the excuses and laziness stand in her way.
Regular training and perseverance with proper technique will pump up your abdominal muscles. A healthy diet with a calorie deficit will burn the fat layer. Beautiful you press!
