How to make a relief press for 2 weeks or 3 months?

rounded belly - the problem of having both women and men.Many girls are taken for strengthening work on this area of ​​the body after birth.Men tend to "dignify" the fat deposits of your waist by the age of 30-35.The reasons for the loss of form can be a lot - it's the lack of required physical activity, and eating, and stress, and slow down the metabolic processes (such as age and acquired due to malnutrition).

Where to start?

Great impaired a little piece itself, sooner or later begin to think about how to return to your old form, "construct" his press relief in the past month or two.But before you start to work on the press itself, to get rid of fat on the abdomen.It was from her and depend on the amount of time that will need to be expended to achieve this goal.Consider a program aimed at acquiring toned fitness.

program "Terrain press for 3 months»

If you have fat on your stomach substantial surplus, then you have to follow a long-term project (a minimum of three months).Everything will d

epend on how you deal with the tasks and follow whether all prescribed instructions.

Power Control - the first thing you need to start.Consider some important recommendations, according to which will have to plan your diet:

  • meal should occur every 2.5-3 hours.Portia is 200-250 grams;
  • for 25-30 minutes before a meal to drink a glass of water;
  • eliminate chocolate and cakes.Instead, you should eat sweet fruit;
  • abandon its calorie beer and "friends", such as snacks;
  • lean protein (chicken, shrimp, fish, beef, eggs and cheese);
  • breakfast eat only healthy foods (porridge - the best option);
  • not allow the body to starve.

food corresponding to the specified items, maintains a constant blood sugar level, so the food is converted into energy instantly.After some time, this control power will be felt - feel lightness in the abdomen and overall health will improve.

adhere to proper diet is even those with subcutaneous fat mass is relatively low, as it is at times accelerate the process of transformation.The difference between the skinny donuts and consists only in the fact that the second, in the absence of superfluous substances afford to buy relief news 2 weeks (naturally, laying out the full program).But the ladies with the forms in the early stages would have to withdraw excess liquid and burn accumulated over many years of fat, which prevents the appearance of cute cubes on her belly, as otherwise their presence is hidden overweight.

training program

Proper nutrition from the first day to be combined with training.So the next step look at how to make a relief press with a special physical program.The training consists of three phases designed to gradually achieve the desired success.

Step number 1

goal of the first level is to reach the level № 2. Enhancing and strengthening the abdominal muscles, improve posture, eliminate feelings of discomfort in the lower spine (if any) - all this is achievablethe results of the first phase of intensive training.

To gain relief press and a flat stomach in 3 months, to begin classes, you need to carefully monitor the quality of training, and their regularity.Follow these guidelines:

  1. three workouts per week.
  2. Perform one approach for each exercise.
  3. first training one approach - it's 12 reps.From this figure, in the subsequent exercise increases the number of sets of 1-2 repetitions, bringing them to 18-20.
  4. Three exercises for the abdominals and one exercise designed to lower back - the optimal content of the training program, following which you can find relief news at home without any additional devices.

Step number 2

Features Next Level:

  1. coaching increases in length due to the new exercises for abdominal muscles, which number at this stage will be six.
  2. load must constantly increase.If, after finishing the exercises, you are not too tired, take a complementary approach with fewer repetitions.
  3. Pause between exercises should not exceed 5 seconds.
  4. Perform one approach for each exercise.

Step number 3

Otherness last stage:

  1. now consist of nine training exercises for abdominal muscles and one exercise for the lower back.
  2. Training should take place four times a week.
  3. pause between the approaches may reach 30 seconds, but no more.
  4. Perform one approach for each exercise.

Exercise number 1

Lying on your back, relax your neck and shoulders, and then we start with both hands behind his head.Leg raises and bend their knees at a right angle so that the lower leg were in a position parallel to the floor, and the thighs are perpendicular.

Straining the lower part of the abdominal, hips and trying to lift them to pull ahead.Then slowly lower the hips, back to its original position.Repeat this exercise as many times as above.

How to relief the press, doing exercise number 1?

sure that the lower part of your abdominal scrutinized.The benefits will be small if the up and down movement are due to give impetus to the effort.Neck and shoulders should be relaxed.When you return to the starting position thigh throw sharply down and shins is not lowered.

Exercise number 2

Lying on his back, right leg bent at the knee, put her left so that her lower leg was placed on his knee.Set up your right hand behind your head and removal of the elbow to the side.The left hand is on his stomach in the waist area.

activities right oblique abdominal muscles, raise your right shoulder and leans to the left knee.Then slowly return the shoulder back into its original position.When the blades touch the ground, repeat from the beginning.

completing the required number of repetitions, change hands and feet.Now, under the right foot is left for the head and the left hand, when the right - at the waist.We make the same number of repetitions, lifting his other shoulder to the knee of the opposite foot.

Additional information

Let us examine some of the items to find out how to make a relief press for the minimum period, performing the exercise:

  1. torso should really bend toward the knee, so the only movement in the elbow or shoulder not go through.Knee keep stationary.
  2. Positive and negative part of the exercise should be carried out carefully and slowly.

Exercise number 3

Lying on your back, legs bent at the knees, hands behind your head we start relaxing neck.

Straining the upper section of the abdominals, shoulder blades off the floor and lift your knees toward the chest.We reach a maximum and linger for a moment.Then gently and slowly lower the shoulders, back to its original position.Once the blades touch the floor, repeat all over again.

Exercise number 4

takes a position on his stomach, face down, pull the body parallel to the straight arms (palms down), and legs.

Simultaneously lift your left leg straight and right arm.Is delayed by two seconds.Then gently and slowly return to the starting position.When the hand and the foot touch the ground, repeat the exercise with the left hand and right foot.My hands and feet up until the desired number of repetitions is not satisfied.

are working on endurance.

Exercise number 5

Lying on your back, pull his hands, palms to the floor along the body, raising the right angle slightly bent legs.Hands use as props, relaxing neck.

torn off the pelvis from the floor, the maximum straining the lower part of the abdominals, and lifts him up.We linger in the position for a few seconds.Then gently and slowly lower hips and back to its original position.Once the pelvis touches the floor, starting a new repetition.

Let us consider some moments to learn how to make a relief press with a minimum of physical and temporal costs by performing the above exercise:

  • pelvis should be raised at the expense of the lower portion of the press, and not to push it by the efforts of the feet.
  • arms are used only for balance, so they do not push your body up.
  • culminating in the positive phase of the exercise, pause (the longer the pause, the more worked out the lower part of the press).

Terrain press girls and guys is always a flurry of different emotions - envy to admiration.And the secret of a perfect figure is only consistent, sometimes heavy and regular training.But rarely is to allow yourself to relax and enjoying the environment.