Intensified abdominal training in 30 days. How to quickly pump up abs for a girl at home. Effective exercises for pumping up the abs for girls

The abdominal muscles are created by nature in order to protect the abdominal organs and “help” the muscles of the back and hips. The human muscular system is designed in such a way that it is impossible to train any one muscle or group of muscles in isolation: they immediately come into play “neighbor” muscles, “companion” muscles and “helper” muscles.

Before you begin, pay attention to the following recommendations:

• Abdominal training should be done at least 3 times a week, ideally - daily.
• If you have never trained your abs before, you should start with 1 approach, and then, focusing on how you feel, work your way up. number of approaches up to 4.
• Throughout the entire workout, the abdominal muscles the press must be kept in a state of tension, do not let them relax: this will make the classes as effective as possible. The most important thing is not how many times you can “swing” your abs, but how hard you can contract your muscles with each repetition of the movement.
• It is recommended to train the abdominal muscles without weights: working with your own body weight is quite enough to form a strong and elastic “muscle shield” in the abdominal area.
• As you know, the abdominal muscles are divided, in particular, into straight and oblique. When training your abs, maximum attention is required focus on the rectus abdominis muscles, and it is advisable not to overload the oblique muscles (internal and external). The thing is that developed oblique abdominal muscles make the waist visually wider, and the effect of abdominal training should be just the opposite.

Target:

Lie with your back on an inclined board set at any angle (the steeper the angle, the more the lower waist is worked). The feet should be secured to the bench with a strap (or the feet should be placed under a special crossbar on the board). Your hands clasp behind your head and you bend your torso upward. Keep your knees slightly bent.

Target: working out the upper part of the abs.

You definitely need a "Roman chair" to secure your legs in a certain position and allow your torso to drop below a position parallel to the floor. Thus, the abdominal area is better worked out. Do this in a steady rhythm and without any bounce at all.

Target:

Lie with your back on an inclined board (its angle can be changed), and secure the position by holding on with your hands. Raise your legs, bending your knees as you rise. Slowly lower your legs until they are straight and repeat.

Target: working out the lower part of the abs.

Hang on the horizontal bar, spread your hands 75 cm. Straighten your legs, raise them to a position parallel to the floor, then lower them - and repeat. Try not to sway.

For those who cannot perform this exercise with straight legs, it is recommended to start with bent knees. Pull your bent legs towards your waist and pull your toes down. After a few weeks, your legs can be straightened.

Target: working out the lower part of the abs.

This exercise is performed on parallel bars or on a machine with elbow supports. Turning your back to the apparatus, grab the bars, lean on them, hanging on your elbows. Stretch your legs straight down, then bend them at the knees. This is the starting position. Next, begin to lift your pelvis up towards your chest. Return to the starting position.

Target: working out the upper part of the abs.

Lie down on the floor. Using your abdominal muscles, lift your shoulders off the floor and lift your body towards your legs, but do not try to touch your thighs with your forehead or stomach. At the same time as you rise, slightly turn your torso to the right. Do the next repetition with a left turn.

Target: working out the upper part of the abs.

This exercise requires an incline bench. Lie with your back on the bench, bend your knees and place your feet under the support. Place your hands under your head, spread your elbows to the sides. Using your abdominal muscles, begin to lift your upper body and pull it towards your knees.

Target: working out the upper part of the abs.

Choose a weight to do 25 reps with. Kneel down facing the pulley device, grab the handle of the pulley and begin to pull it down while bending towards the floor. The abdominal muscles should be in constant tension. Slowly returns to the starting position.

Target: working out the upper part of the abs.

This version of ordinary crunches uses all the abdominal muscles. In this case, minimal load is placed on the lower back.

Lie face up on the floor, bend your knees, put your hands under your head, and spread your elbows. Using your abs, begin to lift your shoulders and upper back off the floor. From the top point, slowly return to the starting position. Here, as with calves, the best thing to do is to do as many reps as possible.

Target: working out the upper part of the abs.

This is a great way to reduce your waistline. Lie sideways on the bench so that the part of your body above your waist protrudes over the edge, and you can freely bend your body up and down. Have someone hold your feet. Bend at the waist, slowly lower yourself to the bottom position and just as slowly rise to the starting position.

Target: working out the upper and lower abs

Sit on a chair or on the edge of a bench. Hold the edges of the chair with your hands and lean back. Bend your knees and slowly pull them towards your chest. Straighten your legs, stretching them out in front of you. Return to the starting position.

Target: working out the oblique muscles.

Take dumbbells and lower your arms along your body. Spread your legs about 30 cm apart. Bend at the waist, first to the right, then to the left, bending as low as possible.

To do this, you can simply download Abs in 30 days - abs workout for Android and then you will get access to a unique and working program that can prepare your body for summer and pump up your muscles. Start strengthening your abs until you get six-packs, and then you can walk around with an open torso. Thanks to the training program that is in this application, you can do this very effectively and quickly achieve results. Moreover, now you will not need to spend your time and money on training, because all the exercises described in the program are performed right at home. It doesn't matter where you are. After all, you will only need a few minutes to carry out the training, and within a few days you will begin to be convinced of the effectiveness of this training process. Just think how long you have dreamed of creating perfect abs, and you can achieve this result in just a few days thanks to the application. You will certainly be satisfied with the result and its speed.

Create the perfect cubes

The application contains a huge number of training programs, which are distributed according to complexity. Whenever you can download Abs in 30 days - ab workout for android choose the level you are at and start acting on one of the three training process systems available here. The first program can remove fat from your abdominal compartment, the next will make it strong, and the last will lead to the appearance of cubes. Constantly explore new applications that are regularly added to this application and do not get bored.

Train quickly and effectively

Just think, when you can download Abs in 30 days - Abs workout for Android you will be able to see your first result in just a month. Just set yourself a main goal and try to achieve it quickly. Show excellent training results and achieve maximum results. You will never have to pay more for fitness trainers and use of gyms, because now the main and best trainer is right on your mobile phone. To make it more convenient for beginners to perceive the entire training process, videos and animated tips have been added here.

Every girl dreams of a beautiful and sculpted abs, as well as a flat, toned tummy and a thin waist. For some, a dream remains a dream, while others do everything to make it a reality. Of course, this task is not so simple, especially considering that nature has endowed women with a layer of fat on the abdomen, which can hopelessly hide all your cubes. Therefore, the approach to this problem must be comprehensive. It is quite possible to pump up your abs in a month at home, although it may take longer. The main thing is not to give up.

How to pump up abs correctly for girls

If you have set a goal to pump up your abs in a month, then there are common recommendations which must be adhered to:

• Exercises must be regular and systematic - otherwise there is simply no point in them.
• Experts recommend exercising in the morning on an empty stomach. Because of this, the body will burn its own fat reserves. If you prefer to do exercises at other times of the day, then do them no earlier than an hour after eating.
• It is not recommended to pump up the press during critical days, at least in the first couple of days. But here it is important to focus on your well-being.
• There is no need to actively load yourself right away. Start with moderate loads and increase them gradually. Otherwise, you can get hellish muscle pain. In addition, at some point the press may stop swinging, and the load will then go to other muscles.
• In order to pump up your abs in 30 days, you need to supplement the exercises with a diet. The less belly fat you have, the faster you will see results.
• Don't expect quick magical changes. You won't have abs for a few days. Many people give up ahead of time, but it is important to overcome the psychological barrier and continue studying.

How to pump up your abs in a month

To work out your abdominal muscles, it is enough to spend at least 10 minutes a day doing exercises. Do them smoothly and measuredly, without sudden movements. You definitely should feel the tension in your abdominal muscles.

The question of whether it is possible to pump up abs in a month interests many. In fact, the time required to achieve results will be individual for everyone, and it will depend on the presence of fat and the state of the muscles. If a girl is thin and has a flat stomach, then her cubes may appear in just a couple of weeks. Those who have fat in the waist area will need more time, because they will also need to get rid of everything unnecessary. Therefore, the answer to the question of whether it is possible to pump up abs in a month will be individual in each individual case.

The abs are formed by the upper and lower sections, as well as the oblique muscles of the abdomen. The upper and oblique muscles are the easiest to pump, but you need to know that the more they are developed, the less a woman’s waist will stand out. If you have a tummy, you need to pay special attention to the lower abs, which are quite difficult to sway. But it is its elaboration that helps to cope with fat deposits.

Few people can be in great shape without dietary restrictions. If you are one of these people, you need to follow a certain diet. There are foods that are best avoided: fatty and fried foods, sugary drinks, sweets, baked goods, fast food. But there should be enough proteins in the diet, including lean meat and fish, dairy products, fresh fruits and vegetables and complex carbohydrates. Alas, no one has yet figured out how to pump up abs at home in a month, without making any sacrifices.

Effective exercises for pumping up the abs for girls

As we already know, the abdominal muscles are divided into upper, lower and lateral. To cope with such a task as pumping up abs in a month for a girl, you need to ensure that all of them are worked out. For each muscle group there are separate exercises that help pump it up.

Exercises for the upper abdominal muscles

Crunches

Starting position – lying on the floor. Place your hands behind your head, spread your elbows, bend your knees at a right angle, without lifting your feet from the floor. The upper body must be lifted off the floor so that it forms an angle of approximately 30 degrees with the surface. Try to hold it at the top point for a couple of seconds, then return to the starting position. When you want to increase the load, you can put a gymnastic ball on your feet while doing this exercise.

Deflections

You need to lie on your stomach. Keep your legs straight, clasp your hands behind your back. You should try to raise your torso on the floor surface. Hold in this position, then inhale and exhale slowly five times and return to the starting position. Do two approaches 15-20 times.

Leg raises

This exercise is also recommended to be included in the program on how to pump up your abs in a month. You need to lie on your back, straighten your legs, spread your arms to the sides. Raise your legs slowly until they are at right angles to your body, then lower them. Repeat the exercise 10 times.

Lower abs exercises

Weighted leg bending

For this exercise, how to pump up your abs in 30 days, you need to sit on the floor, bend your arms at the elbows, stand up, and straighten your legs. Raise your legs to an angle of 45 degrees, fix them in this position for a few seconds, pull them towards your chest and straighten them. Do two sets of 15 reps.

Vertical scissors

We lie down on the floor, keep our legs straight, raise them above the surface at an angle of 45 degrees. We actively and energetically perform vertical scissors, and thus pump up the abs in a month. It is recommended to perform the exercise at least 35 times.

Raising the pelvis on one leg

This effective exercise can be included in your abs pumping program in a month. You need to lie down, spread your arms to the sides, straighten your right leg forward, place your left leg on the floor, bent at the knee. Now you need to engage your abs, lean on your legs and shoulders, and lift your body and straight leg above the floor. An angle of 180 degrees should be maintained between the raised leg and the body. Repeat the exercise 25 times.

Exercises for oblique muscles

Leg straightening

Effective abdominal exercises for 30 days, which work the side muscles. You need to lie on your back or sit down with your torso tilted back. Raise your legs, bent at the knees, place your calves parallel to the floor (this parallel must be maintained). Alternately straighten your legs forward in weight, hold them for a few seconds, then return to the starting position.

Side crunches

Lie on your back, bend your knees, then pull them to your chest and spread your arms to the sides. Trying not to open your body from the surface, throw your bent legs first to the right, trying to touch the floor, and then to the left. At the same time, the abdominal muscles should work. Repeat the exercise 30 times, do three approaches.

Horizontal scissors

This exercise can also take part in pumping up the abs in a month. The starting position is the same as in vertical scissors, but the movements of the “scissors” are performed in the horizontal plane.

Exercises for forming “cubes”

The exercises proposed above are more aimed at removing the stomach and tightening its muscles. However, many women who are wondering whether it is possible to pump up abs in a month want to get sculpted abs with noticeable six-packs. For this purpose, you can use the following exercises:

• Sit on the edge of a chair or bed with your legs extended forward. Bend them and pull them towards your chest, tensing your abdominal muscles as much as possible, then return to the starting position.
• Lie on the floor, straighten your legs forward, put your hands behind your head, hold on to the edge of the sofa. Raise your straight legs slowly and smoothly lower them.
• Do the bicycle exercise.
• Lie on the floor, bend your knees, place your hips at right angles to the floor surface. Pull your knees closer to your chest, tightening your abdominal muscles, then return to the starting position. These exercises are called reverse crunches.

Downloading the press in a month - table with the program

Those who plan to pump up perfect abs in a few days or a week will inevitably be disappointed, since this is impossible. However, during this time we can accustom the body to physical activity. To do this, you can use the exercises suggested below, which are recommended to be done in three sets of 15 times. Perform sets with a one-minute break.

• Hanging on the bar. Raise your legs straight or bent at the knees to the level of the pelvis. You can also additionally do side turns, which also engage the oblique abdominal muscles.
• Torso Raise. Lie on the floor, bend your knees. Raise your torso, then return it to the starting position. The exercise should be done quickly, rising in jerks.
• Diagonal crunches. Lie on the floor, bend your knees, place your hands behind your head. Raise your torso frequently and alternately reach to the opposite knee with your right and left elbow.
• Side crunches. Lie on the floor, press your legs together, arms under your head. Raise your torso as high as possible to the side, working your oblique muscles.

Finding beautiful abs in a month is already more realistic. To do this, experts recommend including various types of crunches, hangs on the horizontal bar, “bicycle” and “scissors” exercises in your training program.

You can pay attention to another exercise that involves almost all the abdominal muscles. Lie on the floor, arms along your body. Now raise your straight legs to an angle of 45 degrees, hold in this position, lower your legs, but not completely. Raise them again, lower them to the left of the body and touch the floor, then do the same for the right side.

A table explaining how to pump up abs in 30 days for a girl may look different. One of the options recommends doing the following exercises: during the first week:

• Straight crunches with an elevation of 30 degrees - 3 sets of 5 times.
• Full body raises – 3 sets of 10 reps.
• Diagonal crunches – 3 sets of 10 times.
• Hanging on the bar with legs raised at right angles – 3 sets of 5 times.
• Hanging with legs raised at 45 degrees – 3 sets of 5 reps.

Then you need every week add one approach at a time.

The table for girls “How to pump up abs for 30 days” in combination with the right diet will allow you to achieve wonderful results. The main thing is to be motivated and practice regularly.

Effective abdominal exercise on video

First of all, it should be noted on the nose that pumping up your abs in a month is real. This is possible and achievable. Yes! You can give your belly the proper look. You need to understand that 30 days is a very short period of time to pump up your abs. Therefore, you will have to sweat and work hard, fully concentrating on the goal.

To factors influencing the ability of a human individual pump up your abs in a month include the following:

e) actual exercises to pump up the abdominal muscles;

Working System

The factors described above should be read several times, carefully disassembled and thought about, linking them into a solid, organic pumping system nice abs. After all, why do many people who want to have a good relief press have been straining themselves for years, trying various exercises, buying new exercise equipment, fitness balls and vibration belts, but are still left with nothing? Yes, because all of these are efforts taken out of context, moreover, carried out irregularly and haphazardly. Only a built and well-groomed system, the principle of operation of which is clear to you, can help pump up your abs in a month without tearing your belly or breaking your forehead from the futility of your efforts.

Training program

If you understand everything and finally decide pump up your abs quickly, let's start the training program. For the next 30 days you need to go to bed at the same time, and get up, not surprisingly, also at the same time. You must get enough sleep. Eight, nine, ten hours of good sleep in a room with an open window or in a pre-ventilated room (if the outside temperature has dropped below -7 degrees Celsius).

You need to get up in the morning not 10 minutes before leaving home for work or school, but 60-90 minutes. From now on, the morning hours will become a busy and favorite period of the day. You need to do the following:

1. General warm-up and stretching. The Surya Namaskar complex and any other exercises that will allow you to completely stretch your entire body are perfect.
2. Jogging in the fresh air. You need good shoes and a track list. We are running not for speed, but for endurance, so set a comfortable rhythm and breathe correctly. 20-30 minutes will be enough.
3. After a run, if you have a horizontal bar, do a few pull-ups until you feel a pleasant burning sensation in your shoulders and arms. If there is no horizontal bar, do push-ups. We do as many repetitions as possible before the muscles fail. Women can do push-ups with their hands on a sofa or bench.
4. When the body is stretched, you can start doing abdominal exercises. But first, let’s perform one very effective affirmation spell. Close your eyes, tighten your stomach, and clench your hands into fists. Say quickly to yourself 3 times:

I made a decision forever,
I'll pump you up abs in 30 days,
There is work and persistent struggle ahead,
I wish I could get some exercise soon!

5.Now we can safely begin the exercises for pumping up the abs. In fact, as I said earlier, which one the set of exercises you will do does not play a significant role. Naturally, their set should include the basic ones: crunches, leg raises, body lifts, bends, etc. I suggest the following, which is freely available on YouTube. Good music, clear demonstration and limited time - 8 minutes.

This set of abdominal exercises should be done every day morning and evening for 8 minutes.

6. In factors, which influence the possibility pump up your abs in a month, we also mentioned diet. During these 30 days, we refuse all, absolutely all so-called “empty foods”. Food and drinks that not only do not provide any benefit to the body, but are mostly harmful. These are processed foods, chips, candies, soda, alcohol, sausages, confectionery, fatty foods, and so on and so forth. I think that nowadays every person knows which foods are healthy and which are not. Ideally, oatmeal with fruit and boiled eggs for breakfast, porridge with meat/fish for lunch, vegetables with lean meat for dinner. If you are a vegetarian, then no problem at all.

Iron Discipline

And most importantly - iron discipline. After all, if, at the time of making the decision to pump up your abs in 30 days, your lifestyle was radically different from that proposed in this method, it will be very, very, very difficult. Friends are calling you for a drink, the Champions League is on TV late, the blues have set in - there are hundreds of factors that can lead you astray from your chosen path! And only if you really want to pump up your abs in a month, if you are ready to sacrifice everything you are used to, going far beyond your limits - only then you will certainly succeed. After all, this method works in 100 cases out of 100, provided that all requirements are met. 100% effectiveness throughout the year of monitoring!

Beautiful and sculpted abs are the dream of any man who plays sports. To get athletic cubes, you will have to try a lot, but in principle it is possible. Moreover, it is not necessary to visit gyms - we can achieve good results at home, with good motivation and a little free time. The correct scheme for pumping up the press for men is also very important, which we will talk about.

Features of the abdominal muscles in men

Before you understand how to pump up a man’s abs in a month, you need to delve a little deeper into anatomy, namely, study the structure of the abdominal wall muscles, which together are our abs. For a beautiful torso, it is important to work out four abdominal muscles, which are the main ones:

Rectus muscle. It starts near the pubic bone and ends at the level of the xiphoid process and 5-7 ribs. It is responsible for flexing the spinal column, while bringing the pelvic bones closer to the sternum.

External oblique muscle. It starts from the surface of ribs 5-12 and ends near the level of the pubic symphysis and iliac bones. It performs several tasks. So, with a vertical position and emphasis on the lower limbs, she turns the chest and tilts it. And when suspended and supported by the lower limbs, this muscle is responsible for lifting the pelvis upward and performing dragging and leg turns in different directions.

Internal oblique muscle. It originates from the crests of the iliac bones and ends at the cartilaginous portion of the lower ribs. Its functions are the same as those of the external oblique muscle; it strengthens and complements its work.

Transverse abdominis muscle. It begins at the inner part of the ribs 6-12 and the iliac crests, and ends near the linea alba. It contracts, compressing the internal organs, and ensures the release of air outward, that is, it helps us exhale voluntarily

Anatomical knowledge about the abdominal muscles is necessary for everyone who wants to achieve results. They will help you make the right training plan and choose the appropriate exercises.

How long and often should you exercise?

An important question is how often to pump up the abs for men, and opinions on this can vary greatly, and even among experts there is active debate. Some believe that to pump up your abs you need to do exercises every day so that the muscles are toned all the time.

Other athletes, when asked whether a man can work out his abs every day, answer in the negative, believing that daily exercise negatively affects the muscles and depletes them, making it much more difficult to achieve the desired results.

In practice, it turns out that the best option for men is to alternate between active abdominal exercises and “refreshing” exercises. So, one day you can seriously pump up your abdominal muscles, and the next day you can perform general exercises to tone muscles or pump up other muscle groups. (Information about exercises for men -.)

The abdominal muscles, in fact, work during any exercise, but they work a little less when the shoulder girdle is loaded. Therefore, it is better to combine days of actively pumping up the abs with pumping up the arms, and on another day, for example, devote time to the legs. If your initial goal is to gain definition in your abdominal muscles, then, for example, a abdominal pumping scheme for men might look like this:

Day 1– we work with the press;

Day 2– working on the shoulder girdle;

Day 3– pump your back and lower limbs.

And so in a circle. Thanks to such training, you can keep yourself in better physical shape.

Regardless of how many muscle groups we work, the optimal workout duration is 1-1.5 hours. If it is greater, the body will become very tired, the muscles may lose energy, cannot withstand the load and become exhausted, so it can be problematic to build up the relief. Long-term training is more suitable for men who want to lose weight, but even here you need to approach this issue carefully so that it is fat and not muscle mass that is burned. You can drink protein shakes while working.

If the workout lasts less than an hour, the body will not warm up to the required level. Of course, now there are special interval training that allows muscles to tone faster, but it is still recommended to exercise longer and more measuredly so that you can better feel the functioning of the muscles.

Features of the exercises

Even the most effective abdominal training scheme for men will be ineffective if the exercises are performed incorrectly. Therefore, it is worth studying some features and rules of working with the abdominal muscles:

Watch your breathing. The transverse abdominal muscle is responsible for deep inhalation, so you need to pay attention to your breathing technique. Inhale and exhale deeply, while tensing the diaphragm and abdominal wall. Effort is always made while exhaling, and relaxation is always done while inhaling.

As you perform the exercises, you should feel which muscles are working. The first training sessions are always not very conscious, and this is normal, since the muscles are still weak, and the bones of the skeleton and joints are largely responsible for movements. However, over time the muscles become stronger and you can feel them working. If you don't feel your muscles working, it means you're not trying too hard, or the load isn't selected correctly.

When performing abdominal exercises, you must give your best. When performing exercises, tense your body. The last sets are usually done at maximum effort, when you can barely do them.

In order for your workouts to be intense and effective enough, you must give your body energy. 1-1.5 hours before training you need to eat something energy-rich: nuts, banana. In half an hour or an hour you can drink green tea, which remarkably speeds up your metabolism. If you also want to lose weight, you can take medications containing el-carnitine. They also have a beneficial effect on metabolism, improve endurance and performance.

Effective exercises for pumping up the abs for a man

The abdominal pumping program for men involves performing exercises that are based on the natural functions of the abdominal muscles. So, to pump the rectus abdominis muscle, exercises are performed that involve lifting the body from a lying position:

Classic version. Lie on your back, bend your knees (you can fix them at first). Place your hands behind your head so that your fingertips only slightly touch the ears and do not pull your head forward. As you exhale, rise up, and as you inhale, lower. The number of repetitions can be determined individually, but it is important that when performing the last times you are already at the limit of your capabilities.

The classical method has different variations. For example, you can put your feet on some piece of furniture so that they are at right angles to the pelvis. Raise your body towards your feet, lifting only your shoulder blades from the floor and freezing in the air, forming an obtuse angle with the floor surface.

Raising the torso in a lying position across the bench. Also, simultaneously lift your legs so that they move towards your torso. The exercise helps pump up both the rectus and transverse muscles.

You can also perform exercises by hanging head down on a horizontal bar and lifting your torso towards your lower limbs.

For elaboration oblique muscles The following exercises are useful:

• Lifting the torso up with the shoulder to the knee, which is opposite - horizontal twisting.
• Turn the body to the side in a standing position.
• Pulling the pelvis up in a hanging position on the horizontal bar.
• Rotations of the pelvis and legs to the sides, during which you need to hold the horizontal bar with your hands and pull your pelvis up. We are talking about twisting the pelvis on the horizontal bar

A simple and effective exercise to keep your abdominal muscles toned is the horizontal bar. You need to take a stance as for a push-up, tense your back and abs and stay in a position in which your body forms a straight line. The plank can be alternated with push-ups from the floor.

In the same position, you can take turns pulling your knees to your chest in a straight or oblique line (towards the opposite knee). This exercise can be used as warm-up.

If you are working the abs separately, perform several approaches (3-5), and each should be completed at the limit of your capabilities. As a rule, the complex includes 5-6 exercises. It is important to change the complex every month, otherwise the muscles may adapt to the proposed load, and it will cease to be effective.

How to pump up your abs in a month: program for men

The table for men on how to pump up the abs in 30 days is an approximate scheme for pumping up the abdominal muscles, which can be considered universal. It will look like this:

	Number of repetitions
	20 times
	25 times
3
	relax
5
	30 times
7
	relax
9
	40 times
12	relax
13
	35 times
	40 times
16	relax
17
	50 times
	55 times
20	relax
21
	55 times
	55 times
24	relax
25
	55 times
	60 times
28	relax
29
30

This scheme will help tighten your muscles and gain beautiful relief. But please note that results will depend on a number of factors. As mentioned, it's about proper exercise technique and how hard you push yourself. In addition, keep in mind that even titanic efforts will not bring results if you have fat on your stomach and you are not trying to deal with it. In this case, you need to adjust your diet: exclude simple carbohydrates from it, significantly limit fats and consume a sufficient amount of proteins - they are the ones who help our muscles build the way we want. Well, it will help you get your bearings table Abs swings for men, which you can print out and practice in accordance with it.

Video program for pumping up the press for 30 days