We download the press for 8 minutes a day. Perfect abs in just eight minutes a day

14.10.201927.05.2017

The content of the article:

Not every person for various reasons can visit the hall. But if it was decided to improve appearance of your body, then you can take it quite effectively at home. Now you will learn how you can pump up the press in 8 minutes at home. First, however, a few words should be said about anatomical structure this muscle group.

The abdominal muscles work during flexion of the spine and when turning the torso around its own axis. It is customary to distinguish four muscles that make up the press. The largest of these is the rectus abdominis. It is she who forms the cubes that everyone dreams of.

At the same time, it should be remembered that they can be visible only in cases where there are no body fat. No matter how well your press is pumped, it may simply not be visible under a layer of fat. Thus, if you have excess weight, you should get rid of it first.

The oblique muscles are located on both sides of the torso and actively work when the body is tilted to the sides and the torso is turned. The transverse abdominal muscles are internal and located under the rectus muscle. They are most active when turning the body and much less actively when performing torso twists.

Features of training abdominal muscles at home

Today you will get acquainted with the most effective movements that will allow you to pump up the press in 8 minutes at home. The complex presented below is primarily intended for people who do not have a lot of free time and do not visit the gym. If you intend to train not only at home, but also in a fitness center, then it is better to leave this idea.

The body needs time to recover and excessive training will not bring the desired result. To pump up the press in 8 minutes at home, it is necessary to perform all the movements one after the other during this period of time, without pausing for rest. This will allow not only to meet the time allotted for the lesson, but also to increase the intensity of the training, and, consequently, its effectiveness.

Of course, it will be difficult for an unprepared person to achieve such an intensity of training from the first attempt. Therefore, you will definitely have to rest between movements. At the first stage, your task is to reduce the duration of rest between movements. Most often, this takes one to two months.

Exercises for the development of abdominal muscles

Hanging leg raise. It is necessary to hang on the crossbar and then raise the legs bent at the knee joints to the chest. Throughout the entire movement, it is necessary to keep the legs in a fixed position. In the event that you cannot complete 15 repetitions of this exercise, then you should use an inclined bench. Its angle of inclination should be such that you can hardly complete 15 repetitions. When you can do four sets of 15-20 repetitions each, you can increase the angle of the bench.
Bicycle crunches (twisting). When performing this movement, all the muscles of the abdomen and especially the rectus are involved in the work. For getting good result in each set should be performed from 15 to 20 repetitions. Take a position lying on your back, bending your legs at the knee joints, and join your hands in a “lock” and place them behind your head. Begin to pull the knee joint of the left leg to the chest, and should move towards it elbow joint right hand. Return to the starting position and without pause, move to the other side. In this case, it should be remembered that you can not pull your head behind your hands, so as not to damage cervical region spinal column.
Classic crunches (twisting). This exercise is somewhat easier than the previous ones, but if performed with high intensity and combined with movements to develop the oblique muscles, the result will be good. Take the starting position, similar to the previous movement, but the legs must be placed on a raised platform, bending knee joints at an angle of 90 degrees. Start twisting the body only with the force of the abdominal muscles in the direction of the knee joints. Do five sets of 15 reps each. If you have not trained before, then this movement will be very effective for you. However, after three or four months, its effectiveness will decrease. When will it happen. It is necessary to proceed to the implementation of the previous movements.
Fitball crunches. From a technical point of view this exercise no different from the previous one, but much more effective. Since you also have to maintain balance when performing it, all the muscles of the press are involved in the work. It is necessary to perform five sets, each of which will have from 15 to 20 repetitions.
Vertical twists. In this movement, the rectus abdominis muscle is involved, but the main load falls on its upper section. The starting position is similar to the classic crunches, but the legs are straightened and raised up at a right angle. The number of sets and repetitions in them is similar to the previous movement.
Reverse crunches (crunches). Take a lying position on the bench so that the pelvis hangs slightly from the edge of the bench. The legs should be bent at the knee joints and kept on weight throughout the entire movement. The execution technique is similar to hanging leg raises, but it is not required to touch the chest with the hips. All movement is performed without pauses at the extreme points of the trajectory.
Exercise for the muscles of the press with a wheel. Stand on your knees and grasp the handles of the wheel with crayfish. Start following the wheel, almost touching chest earth. This movement actively works out not only the muscles of the abdomen, but also the back. If you need to strengthen the muscular corset lumbar then this move is for you. To obtain the maximum result from the execution of the movement, it is necessary to ensure that in the lowest position the hip trajectories are slightly tilted forward. It is necessary to move to the starting position solely due to the efforts of the abdominal muscles, without using inertia.
Body tilts to the side. Assuming a standing position, take in right hand dumbbell. Start tilting your torso to the right by rounding your spine rather than simply shifting your torso. After that, without a pause, return to the starting position. It is necessary to perform the maximum possible number of repetitions and after a 60-second pause, repeat on the other side. The desired number of repetitions is from 20 to 30. If you are not able to complete 20 repetitions, then reduce the weight of the sports equipment.
Side crunches(crunches). Take a lying position on the bench so that the body hangs from it by two-thirds. Clasp your hands in a "lock" and placing them behind your head, perform a movement similar to reverse crunches. The body must move due to the effort of the opposite oblique muscle. The number of repetitions is similar to the previous movement.
Turns of the body with a barbell. The movement is intended for athletes who have by nature wide waist with low body fat. Although the movement seems simple, in practice it is not entirely true. Athletes often use light sports projectile and simply turn the body to the sides. For maximum involvement in the work of the oblique muscles of the press, it is necessary to use a projectile weighing five kilos, and adhere to a certain pace of the movement. Place the projectile on your shoulders and take a sitting position on the bench. Palms should be placed on the ends of the projectile. Start turning the body to the side and holding the tension in the abdominal muscles, return to the starting position. Without a pause, start turning to the other side. If you complete five sets of 100 repetitions each, you can improve the appearance of the press.

How to pump up the press in 8 minutes: a set of exercises

Complex for beginners

Classic crunches - do 3 sets of 20 reps each.
Side bends with dumbbells - perform 3 sets of 20 repetitions in each direction.
Torso twists - perform two sets with the maximum number of repetitions. But before performing the movement, you should rest for at least five minutes.

Complex for experienced athletes

Bicycle or hanging leg raises - do 4 sets with the maximum number of repetitions.
Work on the oblique muscles on the bench in the prone position - do 4 sets of 20-30 reps in each of the first four sets, and work to failure on the last one.
Reverse crunches - do 4 sets of 20 reps each. After that, you need to rest for about three minutes and perform maximum amount repetitions.
Body twists - perform 3 sets to failure. Do not perform more than five sets and 100 repetitions in each of them.

Complex for "advanced" athletes

You need to alternate at each lesson a complex for experienced athletes and suggested below. You should train six times a week and one day will be a day off. This method of training is not applicable to any muscle group, except for the press.

Bike crunches - do 3 sets to failure.
Crunches - do 5 sets, each of which will have a third fewer repetitions, compared to the number that you can complete with maximum effort.

How to pump up the press in 8 minutes a day? Learn about powerful ab workout at home in this video:

Why is everyone so attracted to this method press workouts? Yes, because 8 minutes is such a small period of time that it is not a pity to spend it, but the result is grandiose. Yes, this scheme works fine, I myself once used it, but there is one thing. Without a diet, you will not see your desired cubes. Exercise builds muscles, not burns fat. Fat burns when creating a calorie deficit in the diet. In 8 minutes of everyday training, you can create a hard, nice abs, but if you do not follow the necessary nutrition, then your hard abs will hide behind fat.

Who is this scheme for?

1. Who does not have much time for training

2. For those who do not go to the gym. Otherwise, if you practice in the gym, and even at home, your muscles will not recover.

3. For those who have a desire, but do not have the financial ability to purchase at least some inventory.

The main essence of the training is to do different exercises one after another for a set time without rest, thus our training becomes very intense. There are 11 exercises in the complex and each is performed for 45 seconds. In fact, if you did 3-4 exercises in 3 sets and rested as usual for 2 minutes between sets, then this workout would take you 30 minutes, but due to the fact that everything is done without rest, the training time is reduced to 8 minutes. So don't expect a special miracle, this is just one of the working methods for training the press at home.

It is unlikely that you will be able to immediately master the entire complex without rest, but your task is to do as much work as possible every time without rest, and when you can do the whole complex by that time you will have already trained good press. I think in a couple of months you can easily overcome this scheme.

The set of exercises is selected in such a way as to pump all parts of the press as much as possible.

The exercise must be performed in the following order

1.Regular twists

2. Twisting the left elbow to the right knee

3. Twisting with the right elbow to the left knee

4. Lying on your back, raise your legs up and try to touch your socks with your hands.

5. Reverse crunches

6. Side twists in one direction

7. Side twists to the other side

8. Pushing between legs

Strong and beautiful muscles the press is the dream of most people. Many believe that to achieve such an effect from the abdominal muscles in short terms impossible. Also, some are mistaken, believing that it takes a lot of time to achieve a tightened press or that efforts to achieve the effect will be in vain. However, these opinions are dubious. Level 1 helps people pump up the press in 8 minutes, but this does not mean that it is worth stopping at it, although in some cases it is quite enough.

There is a lot of information and videos on how to pump up the press in 8 minutes in Russian or with translation. For some, this information causes all sorts of emotional reactions. However, do not neglect it, these courses tell detailed information about how to use training program the complex is divided into 3 levels of complexity.

Information preparation for the training program

Before embarking on the realization of a dream in the form of a slender and beautiful press, it is worth considering a few important points. First, you need to mentally prepare yourself for what to support physical state the press will have to if there is a desire to keep it. Secondly, the myth that it is possible to achieve a fit body only after a few years or through constant training will be dispelled in an instant, provided correct execution training complexes.

The muscle mass of the press can be easily restored if the state is slightly neglected. This is a distinguishing feature from the rest of the muscle group. You can pump up a mini press thanks to high-quality execution technique. If the condition of the abdominal muscles is very bad, you need to train the body no more than 3 times a week.

But how to pump up the press in 8 minutes a day so that the cubes are visible? To begin with, it is worth considering one physiological feature: the cubes will not be visible until they are covered body fat. After all, the press in 10 minutes a day, and even in a shorter period, can be pumped up by forming cubes.

To make a strong press visible, it is enough to follow 3 simple rules:

stop using in large quantities fatty, highly salty, sweet and containing in large numbers calories food products;
take your diet seriously: if necessary, reduce portions, but use them more often;
fulfill aerobic training with a frequency of at least 2 times a week and generally try to force yourself to sweat, fats and toxins are removed with sweat, and moderate physical exercise not only allow you to maintain a physical condition in good shape, but also improve health and quality of life.

How best to pump up the press, following the training program

Dream of acquisition beautiful body is feasible by performing a training technique consisting of 3 levels of difficulty. Whatever the preparation of a person, in any case, you need to start from level 1, then to the rest. If preparations have not been carried out before, it is necessary to conduct at least 3 trainings at the initial level, and then move on to the second.

The normal reaction of the body is the appearance of pain the next day after training. After 3-4 workouts, it is completely eliminated, and the body adapts. The basic technique for performing the first level consists of loads on the upper parts of the press.

The first level includes the following set of exercises:

In a lying position, fold your legs at the knees, raise your torso and make body movements left and right.
Lie down, fold your knees, put your hands behind your head, make turning movements with your body so that the elbow of the right hand touches the left raised knee, then vice versa, with the elbow of the left hand touch the right knee.
In the supine position, bend your knees. Raise the body, stretch the hands closed in the lock forward.
Lie on your back, put your hands under your head. Raise one leg, then the other, hold for two seconds and lower also alternately.
Then again lie on your back, folding your legs at the knees, put your hands on your feet. Perform the exercise by lifting the body in such a way that the hands “slide” towards the knees from the hips.
You will need to raise your legs at an angle of 90 degrees and perform rhythmic body movements, trying to touch your calves with your palms.
The next exercise is done by lifting the body with folded arms on the chest, the legs should be bent at the knees.
The last exercise at this stage is performed in this way: bent legs and raise the body, arms along the body (this initial position) and perform additional rhythmic lifts. Perform all exercises for one minute, then allow the body to rest for 30 seconds and proceed to the next exercise.

In addition to level 1, level 2 also allows you to form a beautiful press in 8 minutes. It differs from the first one in a reduced amount of time for rest (up to 15 seconds) and additional exercises in a more complicated form in the sense that it is more necessary to keep the body canopy. Exercises are also added in the form of bringing the legs closer to the body. At the end of the second stage, turns of the raised body are performed in such a way that the right hand reaches the heels of the right leg bent at the knee, the left hand - the left one.

The third level of complexity of the training program does not provide for rest, it is complicated by the fact that exercises using weights are added. In conclusion, they do an exercise called "horizontal scissors", the body should be raised, legs raised 15-20 cm from the floor.

Since the abdominal muscles always need physical tension, these exercises must be done at least once a month, otherwise the achieved effect will be lost. Also, do not forget about proper nutrition and a healthy lifestyle.

Often, even as a result of a strict diet, figures may well remain in problem areas. extra centimeters that need to be cleaned special exercises. Any woman strives to have a flat and toned belly, which, of course, will not appear by itself. To get the desired result, you can perform very effective exercises, which will help you create great abs in 8 minutes of daily exercise.

Abs in 8 minutes - description of exercises (text)

Exercise #1 - Basic crunches

To perform it, you need to lie on your back and put your hands behind your head. In this position, raise and lower upper part torso, it is important that the lower part does not come off the floor. Legs should be bent at the knees and well fixed. All exercises included in the perfect press complex in 8 minutes are performed within 45 seconds.

Exercise number 2 - Side twisting with the elbow to the left knee

In the prone position, we try to touch the left knee with the right elbow, the hand is behind the head. The leg needs to be bent and unbent, and in no case should we lower it to the floor, because only in this case the exercise will be effective. The second hand lies behind the head or on the stomach, this will allow you to feel the work of the muscles. Try to make the range of your movements as wide as possible.

Exercise #3 - Elbow Side Curl to Right Knee

Now we repeat the same actions, only in reverse - the left hand reaches for the right knee. Rhythmically lowering and raising the upper body, it is important to rely solely on the lower back. Evidence that the press complex is performed correctly in 8 minutes will be a noticeable tension in the abdomen.

Exercise number 4 - Touching the legs

We try to reach with both hands the ankles of the raised legs or reach the socks. During this exercise, the legs can be straightened or kept bent at an angle of 90 degrees. You should not make any unnecessary movements, only the upper part of your body should rise and fall.

Exercise #5 - Reverse Crunches

We put our hands along the body with palms down or on our stomach, cross our legs and try to pull our knees to our chest. In the course of this exercise, which is part of a complex that helps to pump up the press in 8 minutes, it is important not to tear your lower back off the floor. You can lift your head and shoulders for more tension in the abdominal muscles.

Exercise number 6 - Twisting to the side

Lower your knees to the left side of the body, put your right hand behind your head. Now you need to tighten right side body to the knees lying on the floor. You need to perform this exercise gently enough, do not make sudden and jerky movements.

Exercise number 7 - Twisting to the other side

We repeat the movement on the opposite side, now the left side stretches to the right half of the body. It is very important to pull up not with the neck, but with the torso, because it is in this case that the abdominal muscles are trained. Do not forget that our goal is the perfect press in 8 minutes, and in order to achieve desired result all movements must be performed very correctly.

Exercise number 8 - Pushing between the legs

Cross your arms, bend your legs, leaving a distance of about 10 - 15 centimeters between your knees. Next, you need to make translational movements with your hands, pushing them into the space between your legs. It is best to look up, and do not press your chin to your chest or throw your head back, as this will only complicate your task.

Exercise #9 - Kicks

Put your palms under your buttocks, lift your legs and push them up. Please note that in this exercise the upper body is fixed, and the rest of the body is working. You can cross your legs, the most important thing is to raise them as high as possible, in which case the effect of pumping up the press in 8 minutes will be much more pronounced.

Exercise #10 - Alternate crunches

Put your hands behind your head and alternately try to reach your left elbow to your right knee and vice versa. The legs, in turn, should not be fixed - pull the knee to the corresponding elbow.

Exercise number 11 - Twisting with hands on the stomach

Similar to exercise 1, but put your hands on the press. Put your feet on the ground, put your hands on your stomach and begin to bend your torso. Make sure that when performing this movement, only your abs are tensed, and not your back or neck.

To create beautiful embossed belly and get the press in 8 minutes, needed daily activities. All the exercises included in the complex are very well thought out, so even a few minutes of training a day in a couple of weeks will give a truly impressive result. Leave your feedback in the comments, good luck!

Abs in 8 minutes 1 level

Abs in 8 minutes level 2

Abs in 8 minutes level 3

Training effectiveness" Perfect press in 8 minutes" is quite high: in 2-3 months you can pump abdominal muscles and get a smooth stomach. The main thing is to correctly follow the methodology for performing the complex. She assumes regular classes several times a week and moving to a more difficult level after mastering the previous one.

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The complex is suitable for people of all levels. sports training. Giving exercises for the press about 8-10 minutes a day, you can soon get the desired "cubes".

How to pump up the press in 8 minutes?

The "Perfect Abs in 8 Minutes" program was published by the authors of Passion4Profession and has recently been considered one of the most effective for pumping the press. Most people are attracted to this method of training because 8 minutes seems like a fairly short period of time in which to acquire an attractive body shape. This time does not scare even beginners in sports. And having seen the first results and getting used to exercising regularly, a person no longer minds spending more time and effort on the beauty of his figure.

Results can only be achieved if you approach the classes with quality and dedication.

Who is this complex for?

The set of exercises is optimally suited for people who:

1. Not able to set aside a lot of time for training.
2. Cannot attend for various reasons Gym. It is not necessary to combine training in the gym and at home - in this case, the muscles will not have time to "rest". Muscles need 48 to 72 hours to fully recover.
3. Don't like to use Sports Equipment during sports activities.

The main idea: in 8 minutes to have time to do all the proposed exercises one after another with a short rest every two types. In this case, the training becomes quite intense. The complex includes 11 exercises. Each has 45 seconds of time. All of them are performed at a fast pace, actively, but without jerks. Smoothness and speed are the main criteria for the implementation of the complex.

Do not despair if at the first training you cannot complete all the exercises in the allotted time. The main thing is to set yourself the task of reducing the time each time, managing to complete the entire complex, slowly approaching eight minutes. Usually, after 1.5-2 months, even ordinary people who rarely went in for sports succeed in this. Exercises are selected in such a way that all abdominal muscles are pumped.

Perfect abs in 8 minutes (8 Min Abs Workout) are short-term exercises during which all layers are worked out to the maximum muscle fibers on the stomach. To pump up the top and lower press, you need to train all the abdominal muscles:

straight;
transverse;
internal oblique;
external oblique.

The press with the help of this workout becomes solid. Behind a short time the long-awaited effect of "cubes" appears on the stomach, even for girls.

The "Press in 8 minutes" complex is divided into 3 difficulty options. For more high level should be switched when, when performing exercises of the 1st level in 8 minutes, there is no feeling severe fatigue and exhaustion. In this case, from the next week, subject to good health, begin to perform exercises in the technique of a new level.

The transition from one stage to another is carried out smoothly. During the week, the complexes should be alternated. When following the recommendations on the dosage of training after 3 months, a person calmly begins to perform exercises of the third level of complexity.

The table shows the training plan that should be followed:

Achieving a super-flat and firm belly with only 8-minute workouts is quite difficult. It is necessary to combine loads with proper nutrition, in a healthy way life and sets of exercises for general development body muscles.

1. Exercise regularly. There will be no result if you do exercises every day or skip workouts for several weeks. You need to make a schedule for yourself and stick to it strictly.
2. Pay attention to the technique of each exercise. You need to monitor the muscles of the neck - they should not strain, otherwise you can harm the body and subsequently get headaches.
3. Do not be afraid and do not quit training if it is quite difficult to perform some exercises in the first lessons. It is allowed to do fewer approaches or simplify the exercise to an accessible form.
4. Do not start classes immediately after eating. The period between eating and training should be at least 1 hour.
5. Do not rush to move to a new level of difficulty if the first one cannot be done easily. Even if the plan is to move to a new stage, you need to push it back, listening to your body.
6. Remember that slim stomach possible to obtain for everyone. But it is genetically arranged in such a way that it is easier and faster for men to pump up the press than for a woman.
7. Do not forget that this program allows you to strengthen and pump up the abdominal muscles of the press, but you will have to get rid of the fat layer using other methods.

Description of exercises

A set of exercises for the press in 8 minutes is suitable for all somatically healthy people. It includes the following exercises:

Basic twists. To begin the exercise, you must take a supine position. Bend your arms at the elbows and put them under your head. Bend your legs slightly at the knees to an angle of 90 degrees and fix in this position. From this position, you need to raise and lower the upper body, while making sure that the lower body remains motionless.

Lateral twisting with the elbow to the left knee. The body is in a prone position, the arms are bent and lie behind the head. You need to reach with one elbow to the opposite knee. The legs in this exercise should be bent at the knees, while one leg is on the floor, and the other, to which the elbow is pulled, remains in weight and in no case touches the floor. The amplitude of movements should be maximum: this will allow you to feel the work of the muscles and make the result more effective.

Lateral twisting with the elbow to the right knee. It is performed in the same way as the previous exercise, only the arm and leg are reversed. When connecting the elbow and knee, you need to lean on the lower back. If the exercise is done technically correctly, tension will be felt in the abdomen.

Foot touch. From a prone position, simultaneously raise both legs up and leave them in this position. Then raise your upper body, stretch your arms up and try to touch your ankles with your fingertips. If it is difficult to perform the exercise with straight legs, you can slightly bend them at the knees and keep them in this position throughout the exercise.

Reverse twists. Fold your legs in a cross and try to pull your knees as close to your chin as possible. The head and shoulders may be slightly raised. The lower back is fixed - so the tension of the abdominal muscles will be maximum.

Twisting to the side. Lying on your back, you need to bend your knees and lower them to the right. Left hand bend and fix the palm on the back of the head, put the other hand on the stomach. Next, you need to try to pull the left elbow to the knees lying on the floor as much as possible. This exercise is performed smoothly, without jerking.

Twisting to the other side. Movements are performed in the opposite direction, respectively, the position of the legs and arms changes to the opposite. It is important to involve the abdominal muscles in the work, because the goal is to train them. The neck muscles should be kept relaxed.

Pushing between legs. In a prone position, bend your legs and place them on the floor shoulder-width apart. Cross your palms and begin to lift your upper body in jerks, directing your hands between your legs. It is necessary to control that the chin does not press against the chest, and the head does not tilt back.

Leg kicks. Stretch your arms along the body with palms down or put them under the buttocks. Slightly bent legs should be lifted and pushed up. You can fold your legs in a cross, the main thing is to raise them as high as possible, so the effect will be more pronounced. In this exercise, the upper body should be fixed.

alternatingtwisting. Lie on your back and put your hands behind your head so that your palms are on the back of your head. Bend your legs at the knees so that the feet stand at a distance of 30-40 cm from the buttocks. It is necessary to smoothly raise the upper body and touch the left knee with the right elbow. At this moment, pull the leg towards the elbow. Return to starting position, then connect the left elbow and right knee.

Twisting with hands on the stomach or chest. The exercise is performed from a prone position. Hands should be placed in a cross on the chest or stomach. Bend your legs at the knees. It is necessary to lift the torso to the legs. lower limbs must remain motionless. It is necessary to control that the muscles of the neck and back are not tense, only the press should work.

All the exercises used in the complex are thought out so that even the minimum amount of time spent per day gives a tangible and visible result in two to three weeks.

Levels differ in the number of repetitions and break times:

The whole complex of exercises at any level should be done in 8 minutes. Thus, in the second and third stages, you need to significantly increase the speed.

And some secrets...

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