How quickly to pump up a press in house conditions
Regular trainings
The set of exercises is carried out in 3–4 approaches without interruption between exercises. Rest between approaches – 30 seconds. The cycle for study of all press consists of exercises on the upper, lower and oblique muscles of a stomach.
1. Curve. A starting position — lying with the extended legs. Raise the top part of a trunk by 45 degrees and be late in such situation for couple of seconds. Pull in a stomach and you keep muscles in suspense. Repeat 10 times.
2. Bending of legs on weight. Sit down on a floor, hands are bent in elbows, legs are straightened. Raise legs to a corner in 45 degrees, record them in such situation for several seconds, tighten to a breast and then straighten. Repeat 20 times.
3. Straightening of legs. A starting position — lying. Bend legs in knees, calves parallel to a floor. Serially straighten legs and at the same time reach an elbow for the bent leg. Make 20 repetitions.
4. Vertical scissors. We lay down on a floor, legs direct. We raise them over a surface at an angle in 45 degrees and vigorously we carry out movements by legs up-down, imitating scissors. Repeat 30 times.
5. Horizontal scissors. The same, only movements are carried out in the horizontal plane. 30 repetitions.
cardio
To receive effective result, it is insufficiently simple to swing a press. It is necessary to add cardioloading — it will help to accelerate metabolism and to reduce percent of a fatty layer. As cardioexercises choose rope jumping, run, attacks, jumps with cultivation of hands and legs.
Healthy nutrition
Key to success - food. Gunnar Peterson advises to adhere to the following diet.
- A breakfast — a body of day. It is preferable that it consisted of protein, complex carbohydrates and berries which contain many antioxidants.
- The lunch is light protein, vegetables and pure carbohydrates. After a lunch we exclude carbohydrates.
- The dinner has to be easiest meal in a day. Ideal option — protein and vegetables.
It is worth excluding sugar and white flour from a diet completely. For a dessert — only fruit. Also refuse fast food and pastries, preserved foods, smoked products, juice and other drinks with artificial sweeteners.
The set of exercises is carried out in 3–4 approaches without interruption between exercises. Rest between approaches – 30 seconds. The cycle for study of all press consists of exercises on the upper, lower and oblique muscles of a stomach.
1. Curve. A starting position — lying with the extended legs. Raise the top part of a trunk by 45 degrees and be late in such situation for couple of seconds. Pull in a stomach and you keep muscles in suspense. Repeat 10 times.
2. Bending of legs on weight. Sit down on a floor, hands are bent in elbows, legs are straightened. Raise legs to a corner in 45 degrees, record them in such situation for several seconds, tighten to a breast and then straighten. Repeat 20 times.
3. Straightening of legs. A starting position — lying. Bend legs in knees, calves parallel to a floor. Serially straighten legs and at the same time reach an elbow for the bent leg. Make 20 repetitions.
4. Vertical scissors. We lay down on a floor, legs direct. We raise them over a surface at an angle in 45 degrees and vigorously we carry out movements by legs up-down, imitating scissors. Repeat 30 times.
5. Horizontal scissors. The same, only movements are carried out in the horizontal plane. 30 repetitions.
cardio
To receive effective result, it is insufficiently simple to swing a press. It is necessary to add cardioloading — it will help to accelerate metabolism and to reduce percent of a fatty layer. As cardioexercises choose rope jumping, run, attacks, jumps with cultivation of hands and legs.
Healthy nutrition
Key to success - food. Gunnar Peterson advises to adhere to the following diet.
- A breakfast — a body of day. It is preferable that it consisted of protein, complex carbohydrates and berries which contain many antioxidants.
- The lunch is light protein, vegetables and pure carbohydrates. After a lunch we exclude carbohydrates.
- The dinner has to be easiest meal in a day. Ideal option — protein and vegetables.
It is worth excluding sugar and white flour from a diet completely. For a dessert — only fruit. Also refuse fast food and pastries, preserved foods, smoked products, juice and other drinks with artificial sweeteners.
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wowcharm.us → How quickly to pump up a press in house conditions
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Regular trainings The set of exercises is carried out in 3–4 approaches without interruption between exercises. Rest between approaches – 30 seconds. The cycle for study of all press consists of exercises on the upper, lower and oblique muscles of a stomach. 1. Curve. A starting position — lying with the extended legs. Raise the top part of a trunk by 45 degrees and be late in such situation for couple of seconds... Read more: |
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