How to pump up a press in 8 minutes? Tips and Tricks

How to pump up a press in 8 minutes? Is it possible? With regular daily training and the correct organization of classes, the results will certainly appear! How to plan a training session? Councils and recommendations are given in this article.

To begin with, it is necessary to organize your individual "workplace" competently and thoughtfully, so that the breaks between the approaches are minimal.

Training complexes

The first day

How to pump up a press in 8 minutes? Lie down face down. After that, stand on straight hands, keeping your feet on the floor on your toes. Keep hands under the shoulder joints. The trunk is a straight line with buttocks and legs. The pelvis should not be raised too high, but it should not be "flooded" down. Stand on your hands for one or two minutes. With time, when the muscles get stronger, increase the time for the exercise.

Such training is worked out by all departments of the press: lower, middle and upper. After thirty-second rest - repeat. In total, you will need to do 4 approaches.

Second day

To perform the exercise, which allows to solve the problem, how to pump the press in 8 minutes, you need a rug that can be replaced with an ordinary large towel, and a Swedish wall that the house will successfully replace the side of the cabinet, sofa, or, for example, a stationary battery.

Lay the mat and lie down comfortably on the floor, fixing your feet over the wall of the Swedish wall or the edge of the furniture. Put your hands behind your head, spreading your elbows wide apart. Perform a slow lifting of the trunk, turning the body first to the right, and then, after returning to the PI, it is necessary to lift the trunk with a turn to the left.

Such "twists" well work out the lateral muscles of the press, as well as the muscles in the upper and middle part of the abdomen.

Perform the exercise up to 5 approaches, making small intervals (in 30-60 seconds). For one approach, you should perform at least ten to twelve repetitions. Gradually, the number of repetitions up to 50 times. Thus, we shake the press in 8 minutes: one and a half to two minutes per approach.

Day Three

This day we are working on the muscles of the lower press. To perform the exercise, you will need a secure inclined bench with the footrest at the top. When practicing in the gym, you can replace it with a special simulator equipped to swing the press head down.

Lie down on the bench, fixing the legs at the top. Perform slow lifting of the trunk, while turning the body first to the right, the next rise - to the left. Perform at least ten to twelve repetitions.
To achieve the desired result faster, adhere to the correct diet: eat often (up to 8 times) in very small portions. Never eat after 19 hours and limit the consumption of sweet and fatty foods. Introduce in your diet fresh vegetables, unsweetened fruits. Drink more pure still water, but it's better to forget about sweet carbonated drinks.

It is possible to pump the press in 8 minutes if you perform these exercises on a regular basis, alternating day- to- day training complexes and adhering to the correct power supply system.