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.
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