program for study of the relief is quite different from the training program for weight gain.To the relief of the pump body , you must increase the number of repetitions in the exercises.The optimal number of reps - 12-15.Give one o'clock strength training three times a week.For each workout Pick up 4-6 basic exercises, so that you can consistently work out all the major muscle groups.Divide the training of different muscle groups by day.For example, on Monday, working muscles of the legs, on Wednesday - the back and chest, on Friday - the arm muscles (biceps, triceps, delta, forearm).
two times a week for 30-60 minutes of aerobic exercise dedicate.It will launch the mechanism of burning fat between the skin and mu
scles.The most popular types of aerobic exercise - cycling, jogging, skiing, swimming.Perform the exercises at a slow pace during training for an hour, and the average rate in the classroom for 30 minutes.Aerobic exercises lasting less than 20 minutes will be ineffective.They can be performed as a warm-up before strength training.
Particular attention pumped relief body take a diet.You need to speed up the metabolism, therefore, more likely to eat better, but gradually.Reduce your intake of fats and carbohydrates, increase the amount of protein.The ratio should be as follows: 40% protein, 10% fat and 50% carbohydrate.Avoid carbohydrates and fats immediately after training and before bedtime.After 30-60 minutes after exercise is recommended to drink a protein shake.
The diet should prefer natural products: fish, porridges, dairy products, eggs, legumes, rye bread, vegetables and fruit.Eliminate baking white bread, ice cream, sausages, pork, pates and any canned food.Body Fat goes to work?You can drink fat burners: L-carnitine, guarana, green tea extract and others.
Tip 2: How to achieve the relief press
cubes on his stomach - an indicator of personal success man.After the embossed press indicates that he can spend a lot of time that he knows how to do, and care about their health and beauty.Moreover, pumped the press helps to solve many problems.And exercise to bring the stomach into the desired shape, a huge amount.
Remember that the cubes on the stomach is at all.Just someone, they are more pronounced, someone has almost disappeared behind a layer of fat.Therefore, the first step towards the attainment of the ideal press - this diet.Do not eat before going to bed, only 2 hours before him.Eat small portions, but often (about every 3 hours).So you will not experience hunger, which causes to eat more than the norm.Only choose products with low glycemic level, less carbohydrates.And no fast food.
Along with diet, start physical training.For example, using the twisting feetball.The ball is put under the waist, legs are placed on the floor at right angles.Lift up your hands and start twisting.Hold this position for three seconds, and then return to its original position.
can curl up and without the ball.To do this, lie down on the floor, bend your legs at an angle of 90 degrees and lift them.Begin to twist, but to try to reach an elbow to the opposite knee.
can swing a press and by means of the following exercises.Lie on your back, feet should be either horizontally or slightly tilted.Raise them so that your pelvis slightly off the floor.Again stay in such position for 3 seconds.This exercise looks like this.Continued to lie on his back.Simultaneously lift both legs and shoulders.However, accomplish such a task, you can only ever be physically stronger.After all, there need special coordination.
One of the most simple, but at the same time and effective exercises - it turns down.Lying on your back, lift legs slightly tilted to the floor.Then smooth movements immerse them in one direction or the other.
still try to achieve an ideal press alike.Lie on your back, hands behind his head pull back.Feet hold any weight (it can be a book, a ball, a small dumbbell), then lift feet vertically floor.Start doing circles feet, increasing the amplitude of the rotation from small to large.As a result, you have to touch the floor.Then, on the contrary, from large to small circles.If you just does not work, do not worry: training differently and succeed.
Do not forget about breathing.The effect can be achieved only if you breathe in on an active part of the exercise, and exhale on the relaxation.
drill press is necessary to carry out very, very slowly, so it may take half an hour or more.The ideal number of repetitions of each exercise - 10 times.But you can do a number of approaches (usually equal to the number 3).
- diet for press
- drill press
How to build muscle definition.The difference between training on the terrain and on the weight: Frequently asked questions like this: "How do I download biceps on relief."Weight loss comes largely at the expense of body fat.But if an athlete goes over the top with the work on the terrain, they begin to lose weight and muscle.What factors affect the exercise for a set of weights and to work on the relief?
Inflate relief body is more important than large amounts of muscle.Many people coming into the room, forget about the terrain, but looks much more spectacular terrain than just volume.Next will be given 5 tips for building a relief body: 1. Fast.Work on the relief required pas empty stomach, because your muscles are almost no glycogen and fat begins to actively burned.2. Do not let your muscles get bored.
- how to pump up the muscles of the body