Advice 1: How to build a six-pack at home

To train the press to the ideal state of the house is quite real. The main thing - patience and a huge desire, and you will become the owner of these coveted blocks.
How to build a six-pack at home

To workout at home. a professional coach is not required. The main thing is to exercise regularly and strictly observe the right diet.

First, you need to decide on proper nutrition. Of course, to exclude all products with high content of fat, sweet and flour. Eat as many fruits which contain low sugar. Vegetables are also the required battery. It is important to focus on vegetables rich in fiber. Approximately 2 hours before bedtime should be the last meal of the day.

It is very important to eat food that contains maximum amount of protein. Protein is the primary building material for muscle-building. Plus, eating protein foods, you will lose weight much faster, because the digestion products of the protein requires an expenditure of large amounts of calories. This process causes the body to lose fat more efficiently.

Load in training should increase gradually. You must train regularly for at least four days a week. Better to pick 3-4 exercises and perform them with maximum concentration of 20 repetitions. The best exercises are considered all kinds of twisting. Exercise it is best to distribute the impact zones, upper section, lower, and oblique muscles all together.

Unique exercise Strap allows you to use not only the abdominal muscles, and entire body, arms, back, legs and of course, the press. Choose maximum time, which makes it comfortable to be in this position. And gradually every 2 days add 15-30 seconds. depending on fitness. The more water you drink, the better it is water and not carbonated drinks, tea, etc.

To achieve good results just need of cardio. It can be Jogging, training on a stationary bike or treadmill. The duration of such employment, shall not be less than 30 minutes. Because the body kicks in to fat burning after about twenty minutes of intense cardio.

In strict compliance with all the above recommendations to pump great press over the last month is not a difficult task. It's real. Be patient and persistent, and the dream of the cubes will become a reality.

Advice 2: How to build a press for a month

Strong abs and lack of fat folds on the abdomen make any figure slim and toned. Pump up the press for a month, doing at least 4 times a week. Daily workouts are not recommended as strengthening and restoration of muscles happens during rest. Adjust your diet, eat porridge, wholemeal bread, fruits, vegetables, lean meat and fish, nuts, seeds, legumes and dairy products. Eliminate sweet, salty, fatty, smoked, fried.
Tight stomach is one of the most attractive parts of the body
Instruction
1
Lie on the floor, hands behind head, elbows right in the face, legs fix for something sustainable with a sofa, wardrobe and etc. With the exhale lift your upper body off the floor and fully seated. On the inhale return to starting position. Repeat the exercise 20 times.
2
Lie on the floor, hands behind head, legs bent at the knees. On the inhale, fully raise the upper body off the floor, bring your left elbow to your right knee. Exhale lower to the floor. With the next inhalation, raise yourself up and touch your right hand to the left knee. Make 20 repetitions in each direction.
3
Lie on the floor, place palms under the buttocks, raise straight legs up. With an exhalation lift your buttocks off the floor and keep the pose for 2 – 3 seconds on the inhale return to starting position. Repeat the exercise 10 to 15 times.
4
Lying on the floor, place your hands along the body, straight leg raise up. On the inhale lower your legs but do not touch them to the floor. Exhaling, raise your legs back up. Repeat the exercise 15 to 20 times.
5
Go on then, hands behind head, straight leg position at an angle of 45 degrees to the floor. Imitate Cycling for 4 to 5 minutes. Ensure that the angle between the foot and the floor does not rise.
6
Lie on the floor, place hands under the buttocks, raise straight legs up. Feet make a circular motion clockwise, the maximum lowering her legs to the floor but not touching it. Do 10 circles and reverse direction.
Note
If you are determined and want to quickly pump up the press for a month, all you need is to sit on a low-fat diet, daily to get a sufficient amount of cardio to get rid of excess fat covering your belly, and perform at least 30 minutes a day of exercise to strengthen the abdominal muscles.
Useful advice
The press in varying degrees, have each person (the abdominal muscles are activated when walking, tilt, swivel, etc.). Only they are completely invisible because of the layer of fat covering them. Therefore, in order to pump up the press for a month you need to perform regular General developmental exercises that will help reduce the total amount of fat in the body.

Advice 3: How to eat to pump up the press

Inflated presse in "cubes" are the dream of many young guys. Some grueling workouts a little in order to achieve a result. If you've decided to build your body for yourself, spend enough time nutrition.
How to eat to pump up the press
Instruction
1
There are basic principles in the preparation of the diet for the bodybuilder. You will need to limit the fat intake. Extra deposits beneath the skin will prevent the formation of cubes and spoil all your work. Should give preference to fats contained in seafood and plant foods. Feel free to eat fatty fish and olive oil.
2
Everywhere and always when eating, remember that one third of your meal should consist of proteins, that is meat, fish, dairy products. The rest is a source of carbohydrates (cereals, pasta, potatoes). The fats you get along with sources of proteins and vegetables replace some of the garnish.
3
Food eat often and in small portions. In this case, the body constantly maintains the level of enzymes for digestion and blood sugar levels. Get ready to spend more time cooking and eating.
4
If you still can't cope with the fat on their own, try to use high-quality thermogenic fat burning supplements. Together with them, you will need a vitamin-mineral complex.
5
Permanently restore the fluid level in your body. During exercise you lose up to a liter of water, and sometimes more. Quench your thirst with clean drinking water. After an intense workout drink the special drinks you can purchase in the gym. They contain 6-8% carbohydrates and potassium with sodium.
6
Once a week you need to arrange a celebration, which is useful to every man as from a psychological and from a physical point of view. If the body is to keep the "iron fist", he will start to put food supplies in reserve. This "stash" around the waist will not add beauty to your press.
7
To not get hungry before bedtime, eat a handful of beans and take these with a glass of water. Fiber stimulates your digestive process and will contribute to a better promotion of food.
8
Make it a rule to examine the composition of products before buying. You need ingredients: cocoa butter, coconut, egg yolks, chicken, rice, fish and other natural products. Learn to cook yourself, buy special collection of recipes for bodybuilders.
9
Eat slowly, carefully progivanie food. Do not read while eating. By following these principles, you will create "cubes" and save the fine form of your abs in the future.
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