It is more difficult to receive the relief press, than to pump up the breast and bicepses. The problem is that all fat deposits accumulate first of all in the stomach. Therefore for the fast rating of the press not enough power exercises. Still aerobic loading and the correct approach in food is necessary.
Instruction
1. The positive spirit and motivation – here with what it is necessary to begin trainings. To make the press quickly, define the goal for which you strive. Find in the Internet or in the magazine the photo of the athlete with ideal, from your point of view, the press. It is desirable that the chosen ideal had the physical build, similar to yours. Hang up the photo on the foreground. It is more preferable to have the photo in the place of your trainings. If you visit the gym, paste the photo in the diary of self-checking. Be adjusted on regular trainings within the month and more.
2. Make the plan of occupations for the month ahead. Your plan has to be calculated on daily pumping of the press 15-20 minutes. One day a week surely make day off for recovery of muscles from loadings. Write down all the trainings and achievements in the diary of self-checking.
3. Divide exercises for different muscles of the stomach on days of the week. For example, in the first day you can pump over the top and lower part of the prelum abdominale, in the second day – oblique muscles of the stomach.
4. Vary within the week of exercise for the same muscular groups. One day a week you can do power weight exercises, in other day – at fast pace without burdening. It will allow to work carefully muscles and to avoid monotony. And the organism quickly gets used to monotonous loadings.
5. Include in the plan of occupations aerobic occupations on the exercise bike, the racetrack or driving on skis 1-2 times a week. Aerobic loading improves the metabolism in the organism and promotes combustion of fat in problem places. Duration of the training is 30-60 minutes.
6. Reduce consumption of fats. Give preference to the proteinaceous food and products containing cellulose. Eggs, dairy and meat products, fish, nuts, peas, lentil and haricot contain proteins. Cellulose in the large number contains in cereals, in vegetables and fruit. Eat with small portions of 5-6 times a day. Stop meal in 3-4 hours prior to the dream. The calories received for the night will be laid off in the form of fat on your stomach.