The best option of pumping the press - what is it?
Before asking questions about how much time you need to the abdominals or the biceps, is to analyze your biorhythm, your diet and physical fitness: it is unlikely that newcomers will be able to do 6 days a week, doing 5-7 approaches every day, right? And, it is important to not that the very physical and strong-willed preparation too.
According to many professional fitness trainers, the optimal amount of prokachivaya the press will have the following schedule: 3-4 times a week, one session per day. However, there needs to answer the question of what you want to achieve, just relief or volume?
This is a very important point: many girls, speaking about the press, imply a flat stomach and slightly protruding "cubes", but when it comes to guys, they speculate about the three-dimensional "cubes" that will be perfectly visible under a wet t-shirt :)
The approach to training in each case will be fundamentally different:
- When the "volume" to do a small number of sets (3-4) with a maximum number of repetitions, preferably the additional load, with the usual rather slow execution speed. Breaks between sets should be long. You should consider that to gain at least some mass media, need to work not only on him, but also to develop other muscle groups.
- When working "on the relief" it is desirable to do 5-7 approaches with the number of repetitions "on the rise" - 6 and 7 approaches should include the maximum possible number of repetitions, the speed of repetitions should be high - so the press began to burn. When working on the terrain, since you are not interested in increase in volume and weight, you can do two sessions a day: morning (lunch) and evening about 2-3 hours before bedtime.
The press is also one of the most "popular" parts of the body: it wants each and sports magazines are full of headlines about "the perfect press for 7 days". Instead of spending money on such trash consult with experts.
Change in the diet to maximize the result
Diet also depends on the purpose: if you want a huge cube, then eat everything and in large quantities, focus on the diet used by bodybuilders to put on weight. But if your goal is relief and not a lump of excess fat, do focus on protein and try to eliminate excess in diet quick carbohydrates, which is often, especially in women, leading to accumulation of fat in the lower belly and sides.
Press that part of the body that will retain their relief only in the case if you constantly work on it. A week without work pressure, and you will immediately notice the result. Nutrition also has an effect - less fast carbs!
Food - one third of the result, another third is proper sleep. Don't forget that the more your muscles work, the more rest for recovery they need after work. If you want your press ROS - sleep more and not hesitate to take NAPs in the afternoon if you have free time.