How to build the perfect news at home?

At all times people wanted to look good, but in the age of sedentary lifestyles is becoming more urgent. An important role in the external human form has athletic and trim figure. One of its elements - the ideal press.

Achieve beautiful wish to press both men and women. Only the latter due to the physiological characteristics make it a little harder, that does not stop them.

For information on how to pump it, which are necessary conditions, this article will tell.

What is the press

Many people think that the abdominals are two, but they are wrong. Distinguished only two departments one double rectus abdominis - top and bottom, and they are intended for the regulation of intra-abdominal pressure.

The peculiarity of their departments is uneven load in the process of human life. Most stress in daily life is experiencing the upper section and the lower postponed most fat. Because of this pump ideal press the lower division is more complicated than the top.

Also in the muscle belt includes the obliques on the sides, fat deposits which increase the size of the waist.

Another feature of the press is that the fat layer and the muscles are not directly related to each other. That is, working on one, you can not achieve the effect of the other. In other words, trying to banish the fat, it is impossible to pump up the press to cubes, and vice versa. Consequently, for one second, and there are different sets of exercises.

Three components, without which there is little hope for a great result, are as follows:

Proper nutrition - it is important for all the training centers;
weight training - designed to pump both the press departments;
aerobic exercise - designed to burn fat at the expense of energy.

Keeping in three classes above elements and applying an intensive training course - lessons twice a day, can cause the muscles in order for a short time and get the perfect press for a week.

Male and female news: what's the difference?

If we analyze the results of the training the representatives of both sexes, aimed at, to pump the abdominal muscles, you can see that they are essentially different.

This is mainly due to the fact that men are directed training not only to the removal of fat, but also to increase the abdominal muscles and getting them the greatest relief by bulging tendons over the net. This masculine ideal press. Girls aim to remove excess fat, strengthen muscles and make the stomach flat.

This leads to an omni directional training difference. This is especially noticeable in the intensive training programs: men in their recommended daily exercise, and women - three times a week. In addition, significantly different amounts of exercise repetitions and intensity of their performance.

Regarding the composition of the exercises themselves, the complexes of the pumped media are suitable to both sexes.

It should also be noted that the female part of society, doing the exercises for a perfect press, should pay particular attention to the bottom of his department and the oblique muscles. In women, they are the most problematic areas, where it is easier and faster just postponed fat depot.

The main principles of good nutrition

Many people think that you can achieve a beautiful press only sports exercises. But we have already proved that only exercise will not bring the desired result. They will help to pump a desired press, but it will not be visible from under the accumulated Zhirkov on the abdomen.

Therefore it is important not only knowing how to build the perfect press, but also on how to eat right. It is an integral part of the training program. Observe the following rules require:

Eat small potsiyami necessary several times a day (at least six), this system is called a fractional power. Thanks to him, the stomach does not stretch and the food it does not stagnate.
From the diet should disappear products with flavors such as ketchup, mayonnaise, colored soda water and the like.
It is also necessary to exclude from the menu of sugar and all sweet, as well as Full-flavored foods and products.
Fluid intake, increasingly pure water should be about fifty milliliters per kilogram of body weight and should not be less than 2, 5-3 liters per day. If the first hard right to drink this amount of water, then accustom himself to it should be gradual, starting with half a cup every two hours or every couple of days or increasing the dose or number of doses. Without enough fluid to pump the ideal press will be difficult.
The amount of fluid to drink green tea should be included in an amount of 2-3 cups a day.
carbohydrate intake should end at three o'clock.
From the list of all carbohydrates, it is desirable to eat more cereals, about seventy percent, and fruit, about the remaining thirty percent.
It is strictly prohibited the use of trans fats in the form of fast foods such as fast food, shawarma, pigs in blankets, smoked and otherwise.
It is necessary to calculate the calories of food intake norms, which should make up a third of sources of protein, and two-thirds - of carbohydrates suppliers.
Fats preferably useful mainly vegetable.

It is not necessary sharply and immediately switch to such a diet, to pump the ideal press, especially if eating habits earlier was significantly different from the present. Enough to start partially follow that advice, with a gradual transition to a more exact their observance.

Aerobic exercise

So, it is clear that to remove fat from the abdomen will not work without aerobic exercise. In addition to intensive training is required as the development of the cardiovascular system. Most aerobic exercise leads to burning calories hundreds of school hours, which is a fast way to lose weight before they make a perfect press.

Perform such exercise in two ways: once a day for forty minutes, an hour or more times a day for twenty minutes. You need to choose those exercises that correspond to the level of physical fitness, to avoid overloading the cardiovascular system of the body during daily activities.

Aerobic exercise

Exercising this kind is called cardio. It may include:

running in the morning (in the open air or in the simulator);
jumping with the rope;
walking at a fast pace;
cycling (you can use an exercise bike).

As can be seen, all the exercises involve the muscles of the legs, and this is no accident. Leg muscles - are the largest muscles of the human body, so they can burn the most amount of calories in order to get the perfect abs. Reviews say that you can use the following scheme for effective training:

Root need mild aerobic exercise workout, for example, jog or non-intensive scrolling pedals for ten minutes.
Then comes the active phase lasting about fifteen seconds with the greatest load, after it - thirty-second rest in a slow tempo.
, and so on, alternating between the active phase and the rest phase, prior to the expiration of time allotted to training (half an hour).

It is worth before these workouts to consult your doctor.

Where and how to deal with

In order to achieve the desired result, will be useful not only to the list of required exercise clearly developed system of training and proper nutrition, but also a considerable willpower. Many retirements, without achieving any significant results just because of its absence.

It is not necessary to hope that will be able to pump the ideal press for 10 minutes of daily training, it will take much more time. And do not despair that a pad numbers will not change for the first few days or weeks. It all depends on the individual characteristics of each human body break down fat and make your metabolism. For motivation you need to start the notebook, which will be recorded on a daily basis the results of measurements in the waist area. Why every day? Because at the right intensity workouts and fat burning occurs on the next day after a workout.

We need to remember one thing, that with proper training process, the result will necessarily only need to show a little patience and willpower.

If you can not allocate funds for a gym or buy exercise equipment, we can achieve tangible results and to pump the ideal press at home. It should be put in a little more effort, spend a little more time and, most importantly, learn how to train on schedule, and not to look for reasons for absenteeism.

If classes have the opportunity to allocate a certain amount of money, then the best solution is to train in the gym. This has enough advantages:

training program and nutritional advice will give a professional;
classes will be held under the supervision and with the tips of the coach;
in the compound exercises will be used, including specialized equipment;
next training sportsmen, and not only they will be a great motivation;
a new social circle will attract and will not truancy.

In the classroom in the gym coach will choose a set of exercises with barbells zhimom that will also give excellent results for pumping the press.

But in the case of sessions with a professional is not necessary to hope that it will be possible to pump the ideal press for 10 days, as many want. I need some time longer, but the result is worth it.

mode of training

In the simplest case it is sufficient to carry out exercises at home, giving them first twenty minutes daily. This is to ensure that the muscles gradually get used to the load. After some time, determined by the physical condition, time gradually increases. The main mode is recommended to comply with this: thrice weekly workouts lasting from forty minutes to an hour. By following these rules, you can get as a result of training the ideal press. For a week or two muscles will get used and will work effectively in a given mode.

Well, if the day between classes will be days of rest, ideally - on Monday, Wednesday and Friday are reserved for training, other days - for rest and recuperation.

In general, the initial phase is performed by two sets of ten repetitions of each exercise. Further, the number of sets and repetitions is increased to three and twenty respectively. It provides the schedule to four approaches and forty repetitions for a very intense training.

Particularly fanatical athletes hold classes even twice a day, morning and evening. With such training, requiring a lot of energy, do not forget about the last replenishment. This will require an increased amount of protein intake, liquid, energy cocktails.

The ideal lower press department of

For efficient pumping of the lower press fit exercises presented below:

1. Lifting the pelvis. For its implementation need to lie on the floor and stretch out your hands along the body. Then lift straight leg perpendicularly upwards. This is the starting position. Further, straining abdominal muscles, tear pelvis floor surface and pull it up without bending his knees, for about a minute. Return to the starting position. Who are hard to do the exercise with straight legs can bend their knees and reaching out to the chin.

2. Raising the legs in the supine position. Lie on the floor, arms extended along the body. Lift straight legs to 90 ° or lowered slowly. Beginners can do the exercise with your knees bent.

3. "Bike". Lie on the floor, hands behind his head concatenate. Alternately stretch arms elbow to the opposite knee, simulating kicks cycling. Free leg is on the floor or raised high above the floor. Lower back not to take the floor.

4. "Scissors". Lie on the floor, hands placed under the lower back. Raise legs straight 10-20 cm above the floor and make wide swings in the horizontal plane, at the convergence of the legs cross.

Exercises for the upper part of the press

In order to pump up the upper section of rectus muscle and make a flat stomach, suit the following exercises:

1. retraction. Perform standing support or sitting on a chair. Retract the belly up to the diaphragm, simultaneously releasing the air, feel the tension. Stay in this position for 15 seconds, then rapidly draw air through the nose. Do 10 reps with 10 retraction.

2. Lunges. Stand straight, arms to rest on her hips. Make deep lunges forward alternately with each leg, the tibia becomes perpendicular to the floor and hip - parallel. Exercise will help pump up the perfect abs and buttocks.

3. The lateral twisting. Lie on the floor, legs bent at the knees, hands-free or take the weighting. Raise your body up to a sitting position, both hands touching the floor or weighting turn left, then right.

4. Vis on the bar to lift feet. Hang on the bar on the flat hand. Lift straight or bent knees above the pelvic plane, stopping two seconds in the top position. Do not swing. The higher, the better.

Express-method: the ideal press for 30 days

In order to pump up the press in such a short period of time, it will take uncommon willpower and intense training. The need to deal with every day twice a day, performing four sets of thirty to forty repetitions of each exercise in each workout for 30 days. Exercises include:

Raise the body. Lie on your back, hands - behind his head, legs bent at the knees. Slowly raise the torso, keeping your lower back off the floor as high as possible. Secure upper position for two seconds and to return slowly.
Fast lifting body. Lie on the floor, arms outstretched, body lift, lower back off the floor do not interrupt. Very quickly (two to three times per second) to stretch the body forward. Repeat three times, forty times at five-second break between sets.
The flow of both departments. Lie on the floor, arms extended along the body. Simultaneously lift your legs, bending at the knees, and the body as high as possible, stretching your arms forward for balance.
Bending of feet. Sit on the edge of a chair, stretch your hands, straighten the legs just above the floor. Without touching the floor, lift your legs, bending at the knees to the chest and back.

By performing this complex without skipping classes, you can pump up the ideal press for 30 days. At the same time we must not forget about aerobic exercise and proper nutrition, or to achieve tangible results for such period will fail.