How to pump the bottom press

The beautiful bottom press certainly draws the attention of others tobeach, but for this he must necessarily be resilient. To pump it up and get rid of fat, you need to follow a few simple tips, and the visible results will be very fast.

Is it possible to quickly pump the bottom press ^

Any sport takes time, and in order to pump the lower abdominal press, it will take at least 2-3 weeks of intensive training if the fat in this area is very small.

People who have a lot of excess weight, will have to be patient, because the process of pumping itself will take a long time, but the effect will certainly be.

When someone says "I can not pump the bottom press" - this indicates that the person either performs the wrong exercises, or does not adhere to a diet that is important:

• It depends on the incoming food that determines the speed of recovery and the increase in muscle mass;
• Useful food helps to disperse the metabolism, which is known to affect weight loss.

To achieve muscle strengthening, you can pump the bottom press at home or in the gym, but in the latter case, the process will go much faster, and the effect will be more pronounced.

How to pump the bottom press at home: methods ^

How to pump the lower abdominal press: diet

It is worth noting that you will not be able to pump the lower cubes of the press in any case if you do not keep to a diet:

• Two thirds of the diet should come from protein foods, and one third - to carbohydrate;
• To quickly "expel" from the body of excess fluid and burn subcutaneous fat, you need to drink plenty of water;
• Nutrition should be organized in such a way as to sit at the table 6 times a day, but eat in small portions.

What exercises to pump the bottom press

It is very important to properly pump the bottom press, and for this it is worth using the five most effective exercises:

• Curl: lying on the floor we have hands with the palms down along the trunk, legs bend at the knees and lift up, then lower. Repeat 10-30 times depending on physical abilities;
• Bicycle: we lay, we wind up our hands behind the head. Raise the bent right leg, tear off the shoulder blade from the floor and touch the knee of the raised leg with the elbow of the left hand, then do the same on the other side;
• Rock climber: leaning on the palm of your hand, like when pushing. We pull the right leg to the left shoulder, after which we perform similar actions on the other side;
• Scissors: we lie on our backs, our hands rest on the floor. We raise our legs, we cross each side 20-30 times;
• With the fitball: we lay down, hands are fixed behind the head. Hold the ball between your legs, lifting them as high as possible. At this time, the abdominal muscles should be as tight as possible.

How to pump the lower press after delivery

If you need to pump the lower muscles of the press, you can use any of the exercises described above, but with some rules:

• You can start the exercises only 4 months after the baby's birth - this is the time it takes to restorethe mother's body;
• To begin with, you need to do an easy warm-up: 3 minutes walk around the room rather slowly, then so much speed up the pace, and only after that you can proceed to heavier loads.

How to pump the bottom press on the

If there is a bar or bar above the doorway, you can pump the lower abdominal press of the house as follows:

• We cling to the bar in the hanging. Slightly bend the legs in the knees and gradually raise them up, lower and repeat;
• You can do the same thing, but pulling up on the bar so that the crossbar is under the chin;
• We hang on the crossbar, do straight leg lifts without bending them.

How to pump the bottom press to the

cubes. If you want to pump up the bottom of the press, some exercises will not be enough: you need to follow the protein diet, tk.it helps to accelerate the increase in muscle mass and drive away fats. If this is not done, then the cubes on the muscles do appear, but they will not be visible under the layer of subcutaneous fat. For physical exertion, you can use any of the above techniques, since pump up the bottom press exercises help best.

How to pump the bottom press on the simulator

If you need to pump the bottom press to the girl, trainers often recommend a simulator-bench with weighting:

• We sit on the simulator, we place the legs under the weighting agents;
• Exhale, at this time we raise the bent legs, pushing the weighting up;
• We return to the starting position, we do 7 to 20 times.

How to pump the bottom press: feedback and results ^

Regardless of the level of physical preparation, the pumping of the abdominal muscles takes a lot of time, so those who want to have beautiful cubes should be patient and trained hard. It is worth noting that the exercises presented here help pump the upper and lower press, so in the end it will be possible to make the tummy flat and elastic.

"How to pump the bottom of the press: feedback from our readers

Natalia, 23:

" Previously, the hard press had only to dream, but everything has changed since I started going to the gym. Now there is not a single fat fold on my stomach due to power and cardio training. "

Margarita, 35 years old:

" After the birth, I had a big stomach for a long time, but I quickly removed it, swinging the lower press, lifting my legs. A very good exercise, besides it is quite easy to do "

Valentina, 29 years old:

" I got rid of creases on my stomach with the help of twists for three months. I did them 2-3 times a day, they are easy and do not require special preparation »