Как накачать пресс в домашних условиях

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Как накачать пресс в домашних условияхВсе-таки без пресса – каркаса для мышц живота – даже худощавые люди выглядят не супер. Из-за пояса брюк или юбки вываливаются жировые складки, да и вообще из-за них противопоказано носить большую часть продаваемых в магазинах вещей. Надевать только что-нибудь свободно сидящее и навыпуск или все-таки задаться вопросом «как накачать пресс в домашних условиях?»Вне зависимости от того, для кого предназначены упражнения – для мужчин или для женщин – надо помнить, что любая тренировка начинается с кардиотренировок, то есть на сжигание калорий. А после тридцати минут «кардио» можно переходить к силовым, укрепляющим мышцы пресса упражнения.

Но если для женщин важен так называемый «плоский живот», есть эластичные мышцы, то для мужчины это «пресс кубиками».  И то, и другое достигается за счет одинаковых упражнений. Главное заниматься регулярно при определенном режиме питания. То есть фанатизм в еде, упражнениях и количестве подходов должен быть исключен.

Чтобы знать, как быстро накачать пресс в домашних условиях, надо прекратить перечитывать горы различных мнений в журналах и в интернете и просто начать заниматься. Оптимальный режим – через день. За время одной тренировки следует прорабатывать только одну группу мышц. Остальные можно «затрагивать» во время разминки: вместе с кардио можно выполнить несколько упражнений на растяжку нужных мышц.
Занимаясь, стоит соблюдать меры предосторожности. Надо сканировать свои ощущения на «комфортные-дискомфортные» знаки, поступающие от организма. Боли в пояснице должны стать сигналом к прекращению занятий. Особую осторожность нужно соблюдать и тем, кто регулярно страдает от гастрита или лечит язву желудка: как правило, при таком диагнозе силовые нагрузки противопоказаны. Но если гастрит или язва успешно пролечена, можно приступать к формированию заветных кубиков, аккуратно распределяя нагрузку. В этом случае более уместными будут различные упражнения на растяжку, которая, кстати, не менее эффективна, чем силовые нагрузки.

За неделю грамотного питания и регулярных тренировок, а также правильного психологического настроя – «зачем я все это делаю?» можно увидеть первые результаты. Впрочем, все зависит от индивидуальных особенностей человека. Если на теле «держится» килограмм 15-30 лишнего веса, то на первый план выходит психологический настрой – «для чего мне этот пресс нужен», «зачем я тяну в рот кусок еды в данный момент» и «почему я занимаюсь сегодня «на отвяжись», вполсилы? То есть первая неделя – это период таяния всего того, что скрывает вашу стройную фигуру и «подтяжка» кожи за счет того, что вы разогреваете, растягиваете и нагружаете мышцы.

За месяц честной, «малярно-ювелирной работы над собой» будет  видна и талия у женщин, и пресс у мужчин. Далее на повестке дня стоит вопрос прорисовки уже обозначившихся кубиков. В этом случае надо просто продолжать регулярные занятия, «придумывая» мышцам разные варианты упражнений.

Видео о том, как правильно качать пресс девушкам!

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