Press system level 1 press for 8 minutes a day

Most people dream of a beautiful steelpress, but not all can achieve this. It is believed that such an effect is unattainable in a short time. But this myth is easy to dispel if you try the system of inflating the press of level 1.

Three programs to inflate the press

There are many programs for inflating the first level press for 8 minutes a day. Only a few will be given below.

First option:

1. Raising the legs in the position of the vis.
2. Twisting lying.
3. Back torsion.

Each exercise is 4 full circles on6-12 times, depending on their physical abilities. As for lifting the legs on the crossbar, the amount depends on the time, that is, no more repetitions than in 25 seconds.

Before moving to a new exercise, we make a rest for 30-60 seconds.

The second option:

1. Twisting lying - 4 circles for 30 seconds. or to the last effort.
2. Lifting the legs in the position of the visewire - 6-12 times 4 circles (about 25 seconds).

Before moving to a new exercise, do a rest for 30-60 seconds.

The third option:

1. Back torsion.
2. Twisting on an incline bench.

Each exercise makes 4 circles of 6-12 times, independing on the desired physical exertion and capabilities. Reverse twisting can be done not by 6-12 times, but by as much as 25 seconds. Further the organism is strongly overexerted.

Before moving to a new exercise, do a rest for 30-60 seconds.

Visibility of the muscles of the press

To be able to see the press level 1, you need to work on your fat layer. So, it is enough to observe only a couple of simple rules:

• seriously consider your diet: it is better to reduce the amount of food, but consume it more often;
• limit yourself to eating carbohydrates, heavily greasy and salty foods;
• do aerobics about 2-3 times in 7-8 days, but not less, to fairly take out fats and toxins, and also improve your physical health.

Performing reverse torsions

Back torsion can be represented by two types: on the floor or on the bench. Technique of execution:

1. The starting position is to bend the legs in the knees, with the shins perpendicular to the floor or bench, and the hips are parallel.
2. We begin the exercise. Strain the press and take a deep breath.
3. Quick, but smooth thrusts drag our knees to his chest. We must try to reach the highest position - the pelvis breaks off from the floor, and the knees are as close as possible to the chest.
4. In the maximum position, we exhale a strong exertion, we strain the entire body and begin the reverse action, returning to its original position, but slightly lower.

Technique of twisting on the bench

We occupy the starting position on the bench, settling down as follows:

1. The head should be located below the legs.
2. The legs are bent and located under the stops.
3. Hands are wound behind the head with diluted elbows.
4. The press is tense, and the upper part of the body is pulled to the feet.

And in this position we start to pump the press of level 1.

Lifting the legs in the vise

You need a bar or a bar above you, so that when the leg is not touching the floor. Process of implementation:

1. We occupy the starting position: we hang on the horizontal bar on the straightened arms, bending our back in the region of the waist. Do not touch the floor with your feet.
2. On exhalation we take our legs back, and after a strong push we raise our legs upward, holding a right angle between the body and hips.
3. In the upper position, stop for 2 seconds.
4. On inhalation slowly return to the original position.

For the press of the 1st level, experts advise you not to lift straight legs, but slightly bent at the knees.

Technique of lying spinning

Twisting lying, in comparison with other exercises of this kind, is easy to perform. Experts advise that at the level of the inflation of the press it is up to them. Process of implementation:

1. We occupy the starting position: lying on the rug, bend our knees, and hands stretch along the body.
2. With a deep breath, we lift the shoulders and stay for 5 seconds.
3. We return to the original position.

The emerging difficulties

At the beginning of the inflation of the first level press you canpursue pain in the neck and directly the muscles of the press. Do not hurry to interrupt your studies. After 4-5 days the body will get used to new physical loads. Experts recommend performing exercises for the muscles of the first level press every other day, because the muscles need rest. Daily training worsens overall well-being and leads to a decrease in the results.