How to build cubes press quickly at home

In order to be able to strengthen the abdominal muscles, you need every day to perform a simple exercise. But what if you need a good press traced cubes to be proud of? For this simple shell uplift is not enough. You need to be more determined, persistent and disciplined in order to achieve its goals. In this review, we consider the basic exercises with the help of which you can get the desired cubes press.

It is necessary to get rid of all the excess

How to build cubes press quickly at home

The extra kilos often accumulate in the abdominal area. And to get a relief press, need to get rid of all unnecessary. Excess body fat that spoil the appearance, should be cleaned. The layer of fat should not exceed one and a half centimeters. Otherwise, simply press the cubes will not be visible.

Ways to lose weight today can be very much. This is the correct diet and aerobic exercise, and strength training. With all this it can prepare an original canvas, which will subsequently be drawn cubes press.

Meet the muscles

In order to understand how to work with the press you need to become familiar with its structure. People mostly know only groups such as top, bottom and side muscles. And for the overall development of this knowledge is enough. However, in order to answer the question of how to quickly pump up the press cubes, one must understand that the abdominal muscles have a more complex device. Accordingly, the approach to the formation of a beautiful waist and relief should be thoroughly.

Brief description of each muscle

How to build cubes press quickly at home

are superfluous knowledge about what the movement will help to show relief. Therefore, you should select 4 core muscles that contribute to achieving the goals. It is transverse, oblique internal, external oblique and rectus muscles. The first type of muscle is responsible for the plane belly. It is situated under the oblique muscles - external and transverse. Exercises for cubes press, which should be carried out for the development of muscle - leg lifts.

Obliquus internus muscle is under the outdoor. It forms a kind of belt on the abdomen. Needed for turns and flexion of the trunk. In order to strengthen the muscles, it is necessary to perform leg lifts, slopes do in different directions alternately and rotation.

External oblique muscle helps control the pan, tilt and fold. It is located diagonally with respect to the rectus muscle. In other words, the arm extends along the rib line. To strengthen the muscles need to perform twisting, rotating and asymmetric traffic.

Rectus muscle helps control the movements of the hip, and lower back. It is necessary to carry out upgrades body and legs in order to obtain press cubes. For a week the result can not be achieved, but the relief does not take long at regular trainings. In order to pump the muscles, you should understand that when lifting the body you will develop mainly the upper muscles, and legs when lifting - lower. To simultaneously work through rectus muscle, it is necessary to perform upgrades limbs and torso simultaneously.

What can be said about playing at an early stage?

How to build cubes press quickly at home

If you have just started to carry out training complex, previously not working out, then on the first day it is better not to make a large number of repetitions and approaches. Abs also has such a structure that more than 15 reps at the initial stage will simply meaningless affair. The main thing - to observe the speed and the intensity rises. Only in this way can not only strengthen the abdominal muscles, but also to get them to grow. Adhere to the following schedule: a maximum of 40 seconds required to do 15 repetitions. You need to breathe nose.

It is necessary to dismantle some of the most popular exercises in which you will have cubes press. For a month they are fully formed will not, however, the first signs of them can already be seen.

begins to climb the trunk

One of the most popular types of training are incomplete body rises. Take the supine position. Legs at the same time should be bent, feet should be placed on the floor. Hands need to have a head. Follow not too deep breath and as you exhale, lift the body up, straining with the abdominal muscles. Elbows should be set aside. Taking another breath at the end point, as you exhale take a starting position. We must try to focus it on the exhale, remaining in the top position longer. A similar exercise is required to perform for three sets of 15 repetitions of each. This type of training allows the press to pump up the cubes at home. During the rest to breathe as the intensity can stomach. Only in this case, the muscles will recover faster.

In the exercises, it is necessary to involve the legs and

How to build cubes press quickly at home

As a second exercise should be done straightening the legs. Take the initial position described above. Hands should be placed along the body, palms should be pressed to the floor. Breathe in, follow ups bent legs. Doing exhale, straighten up the limb. Then should follow the breath, during which it is necessary to adopt an initial position. When these exhalations is required to straighten the legs as close as possible to the floor. Exercise is carried out for three sets of 15 repetitions of each.

The press has to work as a pump

The training complex can include tremors and pelvis committed upwards. is the initial position of the same, the hands should lie along the body, the feet must be placed in an elevated state. Making a sharp breath and tensing abdominal muscles, you need to push off your hands and lift the pelvis to the lumbar up in such a way as if you are preparing for "birch". Breathing out, you should take an initial position. The press has to work like a pump pushes the air when you exhale. Accordingly, the sound should resemble the work of such a device.

Popular and the mandatory twisting

There is another quite popular abdominal exercises. Cubes on the belly can be achieved by twisting. We accept the initial position described above. Hands need to make the head, one leg required to straighten, and the second lift and bend. Breathing out, right elbow should try to get to the left knee. As you exhale, it is necessary to change the situation is reversed. We should try as much as possible to braid to the side. This must be done in such a way that the elbow bottom hand came into contact with the floor. The upper arm should touch the opposite knee.

for girls Exercises

How to build cubes press quickly at home

What can I do to get the news of the girls cubes? It will also have to perform some of the exercises by which you can achieve a positive result.

  1. "Keel". It is necessary to sit down so that you feel comfortable. The back should be in contact with the object back of furniture on which you sat. It is necessary to fully relax and "put" his hands before him. After that, we must begin with all possible force to the left / right swing them. Perform each exercise to the point, until a slight feeling of tension in the press.
  2. Exercise "Do not give up." Take a stool and place it as close as possible to the couch. Lie down so that was placed in the chair that part of the body, which is slightly above the lumbar. You need to stretch your feet to the bottom of the sofa. Hands should be wound up by the head. It is required to lower the body down and then lift up. How to build cubes press quickly at home
  3. "Press on the record." Taking a deep breath, while exhalation lift the legs. During exercise it is necessary to lie down on a flat, hard surface. To complicate the training complex, try not to bend the limbs at the knees. Once the legs are raised, and try to lift the body. In this case, the foot contact with the floor should not be. Fixing the position adopted by the body in a few seconds, go back to the original position.
  4. "Stand and do figure." The point of this exercise is quite simple, but with his regular performance may appear Press the girls cubes. Stand with feet shoulder-width apart. The body shall be straight. Hands should be secure in the lock and pulled over his head. After that, we begin to rotate your hands in this way, as if you are drawn over a circle. Movement should be performed slowly and smoothly, first in one direction and then the other. And so for thirty times on each side.
  5. "treadmill". Even if the same name of the simulator you have not, do not have to run after him to a nearby sports shop. Just have to mimic the exercises. Start to run in the same place as if you are on a simulator.

Conclusion

How to build cubes press quickly at home

All of the above exercises will help you get a positive result in the case of their regular performance. To effect was increased several times, training complex worth trying to perform weighting. This applies not only to men but also women. In addition, if you want to get a nice stomach, you have to thorough approach to the formation of a correct diet. If you eat bad foods, then all of the positive results achieved through training, quickly disappear.