How to pump up the press for 2 weeks without visiting the gym?

Many dream of a beautiful inflated body, howeverHiking in the gym can not afford everyone. Perhaps the most important part of a beautiful figure is an elastic, tight stomach, both in men and in women. In fact, if you work hard, everyone can pump up a press in 2 weeks at home. Many probably already tried to do sports at home, but they did not get any positive result, and this is not surprising, since the solution to the problem of a sagging (slightly protruding, folded, etc.) abdomen requires an integrated approach.

Unequivocally answer the question, how to pump the pressfor 2 weeks at home and what exercises are required for this is impossible. First, each person has individual physiological characteristics. Someone in order to lose a couple of extra pounds, enough three times a week to engage in sports simulators, and someone and a multi-day diet does not help. Secondly, everything depends on the so-called starting point. If you have a practically flat stomach and would like to bring it to perfection, then two weeks of regular training will be enough. If, with an increase of 170 cm, your weight reaches 80 kilograms, you will have to work hard. To the question of how to pump up the press in 2 weeks, many sports hall instructors are rather skeptical, and yet there are a few simple rules that will help you get closer to the body of your dream in a relatively short time:

1. Watch your food. A good physical form depends primarily on proper nutrition. The main enemies of a flat stomach are all flour, sweet, fat. Perhaps you should take note of the advice of nutritionists: if you want to be in good physical shape, do not starve, eat several times a day, but in small portions. In the daily diet should be present as many fresh vegetables, fat-free fermented milk products. It is not recommended to exercise physically immediately after eating. The best time for exercises on inflating the press is the morning. When you wake up, you can drink water, but in any case, do not have breakfast before classes. To some it will seem quite complicated, but the result will not keep you waiting.

2. Training should begin with a warm-up. Everyone remembers this rule from the school's bench. A warm-up is needed in order to prepare the muscles and joints of the body for further physical exertion. In addition, a set of simple exercises (tilts to the left and right sides, rotational movements of the hands, stretching) help to prevent stretching. Warm-up, as a rule, should take no more than 10 minutes.

3. Since you can only pump up a press for 2 weeks by training hard, you first need to know what exercises are required. For the training of the upper press, the availability of sports equipment and any additional shells is optional. The technique of exercises for the upper press is this: you should lie on your back on a flat, flat surface, throwing your hands behind your head and bending your knees. Next, it is necessary to lift the upper part of the trunk, trying to reach the knees with the elbows of the hands. The number of exercises depends on individual physical abilities. In any case, it is necessary to do them up to failure.

Pumping the press in a short time will also helpSpecial exercises for the lower press, which consist mainly in lifting the legs. One of the most effective ways to inflate the abdominal muscles is a technique called "bicycle". To perform it you need to lie on your back, throw your hands behind your head, bend your knees and perform rotational movements. Imagine you are cycling pedals.

A similar effect on the abdominal muscles hasthe following exercise: we lay down on the back, arms outstretched. Then we try to tighten the knees bent to the chest as close as possible. At the same time, one should try to work with the muscles of the abdomen, and not with the muscles of the legs. With the correct execution of the exercise, you will feel how the muscles of your abdomen are worked through.

If you do not know how to pump up a press in 2 weeksalone or have already tried to do it, but have not achieved the desired result, should register with the nearest sports hall. At home, you are limited in training in the absence of elementary simulators - indispensable helpers in the struggle for a beautiful tightened body. In addition, every instructor of the sports hall is better than any online resource to talk about how to pump the body in 2 weeks and bring yourself in good shape. It is important to remember that nothing is easy. Constant work on oneself is a sure guarantee of a beautiful slender body and excellent health.