How to build a press for 8 minutes?Is it possible?With regular daily workouts and proper arrangement of sports results certainly show up!How to plan a training session?Tips and tricks gives this article.
First we need to competently, elaborately organize your personal "workspace" to breaks between sets were minimal.
training complex
Day One
How to build a press for 8 minutes?Lie face down.Then stand on straight arms, keeping your feet on the floor on your toes.Hands hold a shoulder joint.The body is a straight line to the buttocks and legs.Taz not to raise too high, but "fill up" should not be down.Stand on the hands of one or two minutes.Over time, as the muscles get stronger, increase the time to exercise.
Such workouts all departments of the press: the lower, middle and upper.After a thirty-second rest - repeat.Just need to do 4 sets.
second day
to exercise that allows to solve the problem, how to build a press for 8 minutes, you will need a mat, which can replace conventional large towel, and wall bars that house successfully replace a side cabinet, sofa, or, for example,stationary battery.
Spread the mat and lie down comfortably on the floor, securing the feet of the wall bars or a side furniture.Put your hands behind your head, spreading your elbows wide apart.Perform slowly lifting the torso while turning the body, first the right and then, after returning to the SP, it is necessary to lift the trunk with a turn to the left.
Such "twisting" a well working on the side abdominal muscles and the muscles in the upper and middle abdomen.
Perform each exercise to 5 approach, making small intervals (30-60 seconds).In one approach should be carried out at least ten to twelve repetitions.Gradually, the number of repetitions made up to 50 times.Thus, we shake Press 8 minutes: one and a half to two minutes in one go.
third day
On that day are working on the muscles of the lower press.To perform the exercise you will need a reliable incline bench with bindings for the feet at the top.When session in the gym, you can replace it with a special simulator equipped to swing the press head down.
Lie on a bench, legs hooked up.Perform slow recovery of the body, with the body turning first to the right, the next rise - to the left.Perform at least ten to twelve repetitions.
To achieve the desired result faster, stick to the right diet: eat frequently (up to 8 times) very small portions.Do not eat after 19 hours and limit the consumption of sugary and fatty foods.Enter in your diet fresh vegetables, unsweetened fruit.Drink plenty of pure non-carbonated water, but of soft drinks is better to forget all.
Inflate press for 8 minutes if perform these exercises regularly, alternating days of training systems and adhering to proper power supply system.
