The scheme of the press for 30 days for girls. Beautiful press for a month at home to cubes

For a month at home. By combining proper, carbohydrate-free nutrition, and applying a simple training program. We will get a beautiful, deep and aesthetic belly with abs.

What is a press

The press is a solid abdominal muscle that does not have a division into the lower and upper sections, as many people like to separate it.

In fact, everyone has cubes, only someone has them under subcutaneous fat, and someone is very thin and the press does not have enough volume.

The rectus abdominis performs the function of bringing the chest to the lumbar region and holds the body. Like a bridge between the ribs and the pelvis.

Principles of training

The abdominal muscle is relatively small, and progresses quite quickly,

one month is enough to see significant results!

Of course, we are all individual, but there are also basic values: on average, for a burning sensation, it takes 20 repetitions, and for complete atrophy, 3 intense sets of 20 repetitions.

Common Mistakes

Especially for beginners who have seen enough videos about how to pump up the press in 1 month, and sit around for days pumping it, thinking that the more the better.

This is where the first error comes up:

♦ 1. Lots of workload

Explanations

Small muscle groups:

• press,
• triceps

do not require a large amount of training, just one full-fledged workout per week is enough. (Abs, you can train every day, but apply the load in small portions).

♦ 2. Technique

Explanations

I noticed how some people perform incomprehensible movements, as they think for the abdominal muscles.

To check what exactly you are pumping now - (during the exercise on the press, put one index stick on the chest, and the second on the end of the abdominal muscle, near the inguinal zone). If they are close, the exercise is performed correctly!

♦ 3. Wrong diet

In order for cubes to appear, it is imperative to monitor nutrition. Less carbs and more protein.

More details at the bottom of the article. ↓

Pump up the press in a month, a program of 3 exercises

In this ab pack program, I will give you 3 exercises to do every day, 1 set in total. In total, it will take no more than 20 minutes of time, and after 30 days, you can enjoy the relief press.

List of exercises for the month

Lying leg raises

This exercise fully engages the entire muscle, stretching the press and filling it, it is the leg raise that is considered the basic movement that can be performed on the horizontal bar, uneven bars or the floor.

Execution technique

• We lie down on the floor, put our hands behind our heads and take on something, such as a sofa
• Then we raise our legs at an angle of 90 degrees, the lower back pressed to the floor
• We lower our legs while inhaling, almost touching the floor.

To make this abs exercise easier, simply bend your knees.

Leg-elbow on the back

The exercise also involves the lateral and serratus abdominal muscles, which are responsible for the width of the waist.

Execution technique

• Starting position, the same, lie on your back and raise your legs 90 degrees
• Then we bend our knees, and begin to touch the knee to the elbow of the opposite hand
• We exhale at the moment of touch

Plank with knees to chest

I'm sure you know what a plank is, we'll use the same starting position, but add some dynamics.

Execution technique

• Get into a plank, elbows on the floor, back straight, fulcrum - toes
• When exhaling, begin to alternately bring your knees to your chest and make a slight delay

How to perform the complex?

All abdominal exercises are performed every day for a month. The complex should be carried out without rest. In each exercise, there should be 20 high-quality repetitions with a delay, do not forget to follow your breathing.

♦ Remember: 1 circle every day, on an empty stomach

Proper nutrition for the press

First of all, you should learn to monitor the amount of carbohydrates entering your body. And here's a list of nutrition tips, following which you can quickly see your cubes:

1. After sleep, drink a glass of water on an empty stomach
2. Eat 4-5 small meals a day
3. Carbohydrate meal 1 time per day
4. Don't eat after 6
5. After dinner, do not eat fruits and other foods containing sugar in their composition.
6. Refuse flour products and fatty meats
7. Eat more greens, it promotes rapid digestion

Thank you very much for reading the article, I hope now you know how to pump up the press in a month, and do it!

In its turn, i wish you success be sure to subscribe to the blog and find out a lot of useful information everyday!

The abdominal muscles are created by nature in order to protect the abdominal organs and “help” the muscles of the back and hips. The human muscular system is designed in such a way that it is impossible to train any one muscle or muscle group in isolation: muscles-"neighbors", muscles-"satellites" and muscles-"helpers".

Before you start exercising, pay attention to the following recommendations:

• Abdominal training should be done at least 3 times a week ideally daily.
• If you have never trained the press before, then you should start with 1 approach, and then, focusing on well-being, bring number of approaches up to 4.
• During the entire workout, the abdominal muscles the press must be kept in a state of tension, do not let them relax: this will make the classes as effective as possible. The most important thing is not how many times you can "pump" the press, but how much force you manage to contract the muscles with each repetition of the movement.
• It is recommended to train the abdominal muscles without weights: working with your own body weight is enough to form a strong and elastic “muscle shield” in the abdomen.
• As you know, the abdominal muscles are divided, in particular, into straight and oblique. When training the press, maximum attention is needed focus on the rectus abdominis, and it is advisable not to overload the oblique muscles (internal and external). The thing is that developed oblique abdominal muscles make the waist visually wider, and the effect of training the abdominals should be just the opposite.

Target:

Lie on your back on an inclined board set at any angle (the steeper the angle, the more the lower waist is worked out). The feet must be attached to the bench with a belt (or the feet are placed under a special crossbar on the board). The hands grab behind your head and you bend your torso up. Keep your knees slightly bent.

Target: working out the upper part of the press.

You definitely need a "roman chair" to secure your legs in a certain position and allow your torso to drop below the parallel position. Thus, the abdominal region is better worked out. Do this in a steady rhythm and with absolutely no backlash.

Target:

Lie on your back on an inclined board (the angle of inclination can be changed), and secure the position by holding on with your hands. Raise your legs, bending them at the knees as you rise. Slowly lower your legs until they are straight and repeat.

Target: working out the lower part of the press.

Hang on the horizontal bar, spread your hands by 75 cm. Straighten your legs, raise them to a position parallel to the floor, then lower them - and repeat. Try not to swing.

For those who cannot perform this exercise with straight legs, it is recommended to start with bent knees. Pull your bent legs to your waist and pull your socks down. After a few weeks, the legs can be straightened.

Target: working out the lower part of the press.

This exercise is performed on the uneven bars or in a simulator with elbow supports. Turning your back to the projectile, grab the bars, lean on them, hanging on your elbows. Stretch your straight legs down, then bend them at the knees. This is the starting position. Then start lifting your pelvis up towards your chest. Return to starting position.

Target: working out the upper part of the press.

Lie down on the floor. With the effort of the abdominal muscles, tear your shoulders off the floor and lift the body towards the legs, but do not try to touch the thighs with your forehead or stomach. At the same time as lifting, turn your torso slightly to the right. Do the next repetition with a turn to the left.

Target: working out the upper part of the press.

For this exercise, you will need an incline bench. Lie on your back on the bench, bend your knees and bring your feet under the support. Put your hands under your head, spread your elbows to the sides. With the effort of the abdominal muscles, begin to lift the upper body and pull it towards the knees.

Target: working out the upper part of the press.

Choose a weight to do 25 reps with. Get on your knees facing the block device, grab the handle of the block and start pulling it down while bending towards the floor. The muscles of the press must be in constant tension. Slowly return to starting position.

Target: working out the upper part of the press.

This variant of ordinary twists involves all the muscles of the abdominal press. At the same time, the minimum load is placed on the lower back.

Lie face up on the floor, bend your knees, put your hands under your head, spread your elbows. With the effort of the press, begin to tear off the shoulders and upper back from the floor. From the top point, slowly return to the starting position. Here, as with the calves, it is best to do as many repetitions as possible.

Target: working out the upper part of the press.

This is a great way to reduce the waist. Lie sideways on the bench so that the part of the body above the waist protrudes from the edge, and you can freely bend the body up and down. Have someone hold your legs. Bending at the waist, slowly lower yourself to the bottom position and slowly rise to the starting position.

Target: working out the upper and lower part of the press

Sit on a chair or on the edge of a bench. Place your hands on the edges of the chair and lean back. Bend your knees and slowly pull them towards your chest. Straighten your legs, stretching them out in front of you. Return to starting position.

Target: study of oblique muscles.

Take dumbbells and lower your arms along the torso. Spread your legs about 30 cm. Bend at the waist, first to the right, then to the left, bending as low as possible.

A beautiful and embossed press is the dream of any man who plays sports. To get athletic cubes, you have to try a lot, but in principle it is possible. Moreover, it is not necessary to visit gyms - we can achieve good results at home, having good motivation and some free time. The correct scheme for pumping the press for men is also very important, which we will talk about.

How long and how often do you need to exercise to pump up the press?

An important question is how often to download the press for men, and opinions on this can vary greatly, and even among experts there is an active debate. Some believe that in order to pump the press, you need to perform exercises every day so that the muscles are in good shape all the time.

Other athletes, when asked whether it is possible for a man to pump the press every day, answer in the negative, believing that daily loads negatively affect the muscles and deplete them, which makes it much more difficult to achieve the desired results.

In practice, it turns out that the best option for men is to alternate active loads of the press and perform "refreshing" exercises. So, one day you can seriously pump the abdominal muscles, and the other - perform general exercises for muscle tone or pump other muscle groups.

Want to lose weight? Then these articles are for you.

The abdominal muscles, in fact, work with any exercise, but they work a little less with loads of the shoulder girdle. Therefore, it is better to combine the days of active pumping of the press with the pumping of the arms, and on another day, for example, devote time to the legs. If your initial goal is precisely to find the relief of the abdominal muscles, then for example, the scheme for pumping up the press for men may look like this:

Day 1- work with the press;

Day 2- we work out the shoulder girdle;

Day 3- swing the back and lower limbs.

And so in a circle. Through these exercises, you can keep yourself in better physical shape.

Regardless of how many muscle groups we work out, the optimal duration of a workout is 1-1.5 hours. If it is more, then the body will get very tired, the muscles can lose energy, not withstand loads and become exhausted, so pumping up the relief can be problematic. Long-term training is more suitable for men who want to lose weight, but even here you need to approach this issue carefully so that it is fat that is burned, and not muscle mass. You can use protein shakes while working.

If the workout lasts less than an hour, the body will not warm up to the required level. Of course, now there are also special interval workouts that allow the muscles to tone up faster, but it is still recommended to practice longer and more measuredly so that you can better feel the functioning of the muscles.

How to organize the process when pumping up the press?

To pump up the press in 30 days, it is rational to create a table. For men, this will be a suitable option, since the algorithm of actions will always be in front of your eyes. You can create your own table or use the numerous ones presented on the network. At the same time, one should not forget that the loads must be rationally distributed. It is necessary to give time for rest - the muscles are not iron. A good option would be high-intensity exercise for three days, then one day of rest, and so on throughout the entire period.

Pumping the press in 1 month is a difficult task. Obtaining results is possible only with a systematic approach to training. In addition to exercises for the press, regular cardio loads, a balanced diet and sleep are necessary. In this case, it is very likely to have good results after 30 days.

Sports component for pumping up the press in men

Now you need to consider in detail a set of exercises in order to know for sure how to pump up the press:

1. Classic straight press. The legs are bent at the knees and are under the fixing surface (partner, sofa, Swedish wall, table), the back is even, the arms are under the head. Flexion and extension is performed completely (from the floor to the knees). 3 sets of 40 reps.
2. Bench press. The position of the body is similar to the early one, but during the bench press, the body turns in both directions so that the elbows almost touch the knees, and at the very end the forehead is brought to the desired point. The return stroke is smooth without any swings. 3 sets of 30 reps.
3. Legs behind the head. The body is spread perfectly evenly on the floor, arms along the body with palms down, the neck is relaxed. The task is to throw your legs behind your head, while only the waist bends, and all other parts of the body remain perfectly even. 3 sets of 50 reps.
4. Squats. Feet shoulder-width apart, arms straight, heels do not come off. During the squat, the knees are slightly apart to the sides for convenience. This exercise highlights not only the muscles of the press, but also most of the muscles of the musculoskeletal system. 2 sets of 50 reps.
5. Embryo. The exercise is complicated, although it looks quite simple in appearance. Initially, a perfectly even position is taken, arms crossed on the chest. During the exercise, you need to bend the body in the lower back, while the upper and lower halves rise by 25-30 cm. The exercise is done slowly, which is why the muscles quickly make themselves felt. 3 sets of 30 reps.
6. Push-ups on the hands. Exercise is contraindicated for people suffering from problems of the cardiovascular system or pressure, because. there is an overload, and the effect is not so serious as to take risks because of it. 3 sets of 10 times.

Between each approach in the interval of 1 exercise, there is a break of exactly 1 minute, between exercises - 1.5 minutes. Do not overload the body, because. this will not benefit, and may even neutralize the effect.

Information for men

Cardio for the male press

To get the press in 30 days, you must definitely include cardio in your training course. Pumping only the press will not give an effect. Yes, the abdominal muscles will strengthen, but the layer of fat will not allow you to see it. The approximate share of cardio loads for the result to appear is from 40 to 60 minutes a couple of times in 7 days. Similar exercises are brisk walking, climbing stairs, jogging, jumping, cycling, etc. – can be carried out every day without problems. So, getting up early, you can go to work on foot, instead of taking the elevator - climb the stairs. This is on weekdays. On weekends, a great option would be to go for a bike ride closer to nature. Two in one - and a regular load, and a pleasant pastime.

The correct algorithms for pumping the press for men

In order to understand how to pump up the press in 1 month at home, you need to know the correct algorithm and alternate loads. The ideal solution would be to do 3-4 high-intensity workouts per week. The rest of the time, actively work on burning the excess fat layer: the same cardio loads, nutrition. The more energy you use, the better the outcome. Abdominal exercises can become the basis for excellent bodily health. And in combination with the rest of the proposed requirements, they will allow you to have a toned body in excellent tone.

• Warm up before your workout. A warm-up warms up your muscles, protecting them from injuries and preparing for further stress, promotes blood flow to the muscles, nourishing them, and allows you to focus on further training;
• During exercises, keep your abdominal muscles (namely, the press, and not others) in constant tension;
• Watch the amplitude, speed of movement and the correctness of your actions. In other words, follow the technique of the exercise. No need to use jerks and rebound off the floor in order to complete the coveted number of repetitions. Quality is more important than quantity!;
• Do not rest while performing repetitions of one set;
• Don't forget to breathe. Try not to hold your breath while exercising;
• Focus your attention on the muscle being worked. If you are training the lower abs, direct your attention to this area. You should feel how it is worked out during the exercise. This helps to better understand the correct movement technique, isolate the muscles and relieve tension from the auxiliary muscles.

How to pump up the press for men in 30 days-video

Very often they ask the question of how to pump up a beautiful and embossed press in 30 days, not only in the gym, but also at home, and is it possible. The answer is of course possible.

Within 30 days of our ab workouts, just 15 minutes a day, you will achieve excellent results.
Let's go straight to the topic of how to pump up the press in 30 days at home. There are three points associated with a beautiful embossed press:

1. Physical exercise, cardio training, strength training.
2. Vacuum
3. Calorie deficit and proper diet

A set of exercises - how to pump up the press in 30 days at home

Very often they ask a question about the lower and upper press. There is no such concept. We have only one rectus abdominis muscle. Which is attached to the lower ribs. And oblique abdominal muscles.
Any abdominal muscle contracts on an all-or-nothing basis. That is, if you work with the “upper press”, then naturally the “lower abdomen” is activated in the same way.

There are different variations, respectively, different levers work and a different level of load on the abdominal muscles. We will look at both the upper and lower press.

2. Exercises: "reverse twists"
The second exercise of our circle is aimed at the so-called lower press. Starting position lying on your back. The elbows are directed to the side, the hands are on the back of the head, the lower back is pressed to the floor. On exhalation, we tear off the pelvis from the floor, the legs are directed to the ceiling, we raise the pelvis by strongly straining the abdominal muscle. As you inhale, slowly lower your lower back to the floor, vertebra by vertebra, and lower your legs diagonally at 45 degrees.

It is very important to control the muscles of the back, lumbar. Your back should be firmly pressed to the floor so that all the load goes exclusively to the abdominal muscles. And in no way did you injure your lower back. Let's move on to the third exercise in the complex how to pump up the press in 30 days at home and in the gym.

3. Exercises: "oblique twists"
We have already worked out the rectus abdominis muscle properly, now we move on to the obliques. The starting position is lying on the back, hands on the back of the head, elbows to the side, legs bent at the knee joints up to 90 degrees. On inspiration, we perform diagonal twisting, we direct the elbow joint to the opposite knee joint, on exhalation we perform a shift. We monitor the position of the lower back and the respiratory cycle.

4. Plank exercises

In our opinion, the most functional exercise. Because it involves the muscles of the press, muscles of the back, buttocks, arms, but the main thing when doing the plank is to pay attention to the technique of performing the exercise.

We go down to the position of emphasis while standing on our elbows, put our feet on the width of the pelvis, carefully monitor the lumbar region. You should have a straight back from tailbone to crown. One straight line. The abdominal muscles are in good shape, we breathe with the chest, the press is in good shape all the time, looking ahead. We hold the positions for one minute and then proceed to the last exercise of our complex.

5. Side Plank Exercises
We will do 30 seconds on each side. Nothing complicated, we just turn to one side. We focus on the elbow joint on the edge of the foot.

There are several variations. The simplest variation is when we perform exercises relying on the elbow joint and on the knee. A slightly more difficult variation is when we rest on the elbow joint and put our feet on top of each other, respectively, we stand on the edge of the foot.

In this exercise, it is very important to monitor the position of the lumbar region. Your pelvis should not sag. There should be one straight line from the shoulder to the heels. The abdominal muscles must be in good shape all the time. We breathe in the same way.

So the first round of a set of exercises came to an end on how to pump up the press in 30 days. After five exercises, we rest for one minute, gather strength, tune in to the second round. And we repeat two more such circles, in total there will be three. If you are a beginner, you can do exercises not for a minute, but for 40 seconds, each time increasing the time of the exercise.
In a month you will get a good result. If you also connect a vacuum daily to this. As well as proper nutrition, then in a month you will get an excellent result on the question of how to pump up the press in 30 days.

Both men and women must learn to keep themselves in perfect shape, and there is simply no limit to the desire to score cubes. To do this, you can download Abs in 30 days - workout for the press on android and start training to help strengthen your abdominal muscles. This collection contains the most effective workouts that will show a visual effect in a month. Choose one of the levels that corresponds to your current state, and do not go to gyms, but train right here. It will take you a few minutes a day to make the press perfect and attractive. Now it's much easier to make your dream come true. If a Download Abs in 30 Days - Abs Workout for Android it will be possible to get access to three training programs at once, which will help get rid of fat deposits and begin to strengthen the abdominal muscles. It doesn’t matter what level you are today, even a beginner can quickly get used to the program and choose the right workouts. Moreover, every day masters of sports try to add new, even more effective types of training. All thirty days that will fly by unnoticed, and the effect will be amazing.

Pump up a beautiful press