Get perfect abs in just eight minutes a day. Perfect Abs in Just Eight Minutes a Day 8 Minute Abs Program

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

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The complex is suitable for people of any level sports training. By devoting about 8-10 minutes a day to abdominal exercises, you can soon get the desired “cubes”.

How to pump up your abs 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 up the abs. Most people are attracted to this training method because 8 minutes seems like a fairly short period of time during which you can acquire an attractive body shape. This time does not frighten even beginners in sports. And having seen the first results and getting used to exercising regularly, a person no longer minds spending more effort and time on the beauty of his figure.

Results can be achieved only if you approach your studies with quality and dedication.

Who is this complex suitable for?

The set of exercises is optimal for people who:

1. They do not have the opportunity to allocate a lot of time for training.
2. They cannot go to the gym for various reasons. There is no need to combine training in the gym and at home - in this case, the muscles will not have time to “rest”. For full recovery, muscles need from 48 to 72 hours.
3. They don’t like to use it Sports Equipment during sports activities.

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

Do not despair if during the first training sessions 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 exercised before can achieve this. Exercises are selected in such a way that all muscles are pumped abdominals.

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

straight;
transverse;
internal oblique;
external oblique.

With the help of this workout, the abs become hard. In a short time, the long-awaited effect of “cubes” appears on the stomach, even in girls.

The “Abs in 8 Minutes” complex is divided into 3 difficulty options. For more high level you should switch when, when performing level 1 exercises for 8 minutes, you do not feel very tired and exhausted. In this case, starting next week, provided you feel well, you begin to perform exercises in a technique of a new level.

The transition from one stage to another is carried out smoothly. Complexes should be alternated throughout the week. If you follow the recommendations for training dosage, after 3 months a person calmly begins to perform exercises of the third level of complexity.

The table shows the training plan that you should follow:

Achieving a super flat and toned stomach using only 8-minute workouts is quite difficult. You need to combine exercise with proper nutrition, a healthy lifestyle and sets of exercises for general development body muscles.

1. Exercise regularly. There will be no results if you do exercises every day or skip workouts for several weeks. You need to make a schedule for yourself and strictly adhere to it.
2. Pay attention to the technique of performing each exercise. You need to monitor the neck muscles - they should not tense up, otherwise you can harm the body and subsequently get headaches.
3. Don’t be scared and don’t quit training if it’s quite difficult to do 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 exercising immediately after eating. The period between food and training should be at least 1 hour.
5. Don’t rush to move to a new level of difficulty if you can’t complete the first one with ease. Even if the plan is to switch to new stage, you need to move it away by listening to your body.
6. Remember that everyone can achieve a flat stomach. But it is genetically designed in such a way that it is easier and faster for men to pump up their abs than for women.
7. Don't forget that this program allows you to strengthen and pump up your abdominal muscles, but you will have to get rid of the fat layer using other methods.

The best exercises on the bench for the press - how to quickly pump up the six-pack?

Description of exercises

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

Basic crunches. To start the exercise, you need to lie on your back. Bend your arms at the elbows and place 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 part of the body remains motionless.

Lateral twists with the elbow to the left knee. The body is in a lying position, 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, with one leg standing on the floor, and the other, to which the elbow is pulled, remains suspended and in no case touches the floor. The amplitude of movements should be maximum: this will allow you to feel the muscles working and make the result more effective.

Lateral twists with the elbow to the right knee. 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 your lower back. If the exercise is done technically correctly, tension will be felt in the abdominal area.

Touching feet. From a lying position, simultaneously lift both legs up and leave them in that 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 your knees and keep them in this position throughout the exercise.

Reverse crunches. Cross your legs 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 - this way 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 your palm on the back of your head, place your other hand on your stomach. Next, you need to try to pull your left elbow as close as possible to your knees lying on the floor. This exercise is performed smoothly, without jerking.

Twisting in the other direction. The movements are performed in the other direction; accordingly, the position of the legs and arms changes to the opposite. It is important to use the abdominal muscles, because the goal is to train them. You should try to keep your neck muscles relaxed.

Thrusts between the legs. In a lying position, bend your legs and place them on the floor shoulder-width apart. Cross your palms and begin to lift your upper body with jerks, pointing your hands between your legs. You need to make sure that your chin is not pressed against your chest and your head is not thrown back.

Leg kicks. Extend your arms along your body, palms down, or place them under your buttocks. Slightly bent legs need to 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 obvious. In this exercise, the upper body must 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 your feet stand at a distance of 30-40 cm from the buttocks. You need to smoothly raise your upper body and touch your left knee with your right elbow. At this moment, pull your leg towards your elbow. Return to the starting position, then connect the left elbow and right knee.

Crunches with hands on the stomach or chest. The exercise is performed from a lying position. Hands should be placed crosswise on the chest or stomach. Bend your legs at the knees. You need to lift your torso towards your legs. Lower limbs must remain motionless. It is necessary to control that the muscles of the neck and back are not tense; only the abs should work.

All exercises used in combination are thought out in such a way that even the minimum amount of time spent per day gives tangible and visible results after two to three weeks.

The levels differ in the number of repetitions and break times:

You should try to complete the entire set of exercises at any level in 8 minutes. Thus, in the second and third stages you need to significantly increase the speed.

And a little about secrets...

The story of one of our readers Alina R.:

I was especially depressed about my weight. I gained a lot, after pregnancy I weighed as much as 3 sumo wrestlers together, namely 92 kg with a height of 165. I thought the belly would go away after giving birth, but no, on the contrary, I began to gain weight. How to cope with perestroika hormonal levels and obesity? But nothing disfigures or makes a person look younger than his figure. In my 20s, I first learned that fat girls they call it “WOMAN” and that “they don’t make these sizes.” Then at the age of 29, divorce from my husband and depression...

But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.

And when will you find time for all this? And it's still very expensive. Especially now. That's why I chose a different method for myself...

Why is everyone so attracted to this method of abdominal training? Yes, because 8 minutes is such a small period of time that you don’t mind spending, but the result is grandiose. Yes, this scheme works great, I used it myself once, but there is one thing. Without a diet, you will not see your desired cubes. With exercise, you build muscle, not burn fat. Fat burns when you create a calorie deficit in your diet. In 8 minutes of daily training you can create a tough, beautiful abs, but if you do not maintain the necessary nutrition, then your hard abs will hide behind fat.

Who is this scheme suitable for?

1.Who doesn’t have a lot of time to exercise

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

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

The main essence of training is to do this for a set time different exercises one after another without rest, thereby our training becomes very intense. The complex contains 11 exercises and each is performed for 45 seconds. Basically, if you did 3-4 exercises in 3 sets and rested as usual for 2 minutes between sets, then this training 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 any special miracle, this is just one of the working methods for training your abs at home.

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

The set of exercises is selected in such a way as to maximally pump up all areas of the abs.

The exercise must be performed in the following order

1.Regular crunches

2.Twisting with 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 toes with your hands.

5.Reverse crunches

6. Lateral twists to one side

7. Lateral twists in the other direction

8.Pushing between legs

No exercise can compare in popularity to the ab crunch. No matter how far people are from sports or physical education, when it comes to a healthy lifestyle, losing weight, or the fact that it’s time to take care of a growing belly, the first question that comes to mind is: “How to pump up your abdominal muscles?”

How much time to devote to training

It seems so easy to lie on the floor and repeat seemingly simple movements! But it’s one thing if classes are held in a group, in a fitness club, when you don’t have to think about what exercises to choose, because an experienced instructor will create an optimal program and show you how to pump up correct press. When working on this area, it is important not only to use different muscle groups, but also to take into account a certain load regime. If there is little or no experience, then independent efforts often do not live up to expectations, and people quickly quit classes.

However, not everyone who wants to compete for health can go to the gym regularly. beautiful figure. What should those who want to pump up their abs at home do? People who have set themselves the goal of making their stomach flat (as in photographs of models) are ready to make efforts to free up space for exercise in their daily schedule, which is loaded with routine chores. Especially if the complex demonstrates how to pump up your abs in 8 minutes.

Complaints about lack of time for training are the most common when excuses are given for inaction. Now you can breathe a sigh of relief: you can always find eight minutes. Whether to do exercises in the morning, afternoon or evening, everyone will decide for themselves. The main condition is not to miss classes.

Mode

There’s no need to rack your brains over how to pump up your abs in 8 minutes a day: experts have already thought of everything. They compiled several sets of classes designed for different levels of training.

The main thing is to follow the regime: in each of the 4 sets of one complex there are two exercises, repeated 30 times. Then there is a 30 second break before the next set. All 4 parts take 8 minutes.

Despite the short time, beginners should not be deluded by the apparent ease. No one can withstand the proposed regime right away. However, you shouldn’t despair either: after a week or two of persistent repetitions, the abdominal muscles will adapt to the load, and discomfort and heaviness will be replaced by a feeling of freedom and lightness.

Techniques for overcoming pain

The experience of those involved in the “How to pump up abs in 8 minutes” program shows that everyone has to deal with pain. But these sensations are the ultimate goal of every movement in the set: you need to achieve a burning sensation in the muscles, because it means that the workout is going as it should.

When asking how to pump up the right abs, many people mean some special exercises, but it is important to simply make the muscle work to the limit. It is precisely this limit that the short term creates, but intense workout. It is recommended to overcome yourself by forcing yourself to make movements when it seems that your abs are already on fire. A short break between exercises, only 30 seconds, does not allow the muscles to cool down, and therefore such a noticeable and quick effect is achieved.

How to accustom your abs to loads

How to pump up your abs in 8 minutes? The program really works if you follow it step by step, overcoming the discomfort at first. But as you master the technique, the exercises begin to be enjoyable, especially since the effect very soon becomes visible.

Beginners are advised not to do all repetitions at once, but as many as they can handle. At first, some people feel unbearable pain after only 3-4 repetitions: this is due to detraining of the muscles. But every day you need to add repetitions, finally reaching the required 30 in the program for beginners. Progress comes unexpectedly quickly, and very soon the trainee can easily repeat all the prescribed actions.

Finally, the time comes when the loads are no longer enough. Then comes the turn of the more intense second level: 4 sets of 2 exercises each are performed in 8 minutes, but they should be repeated 40 times, and the rest is reduced to 15 seconds.

How to create a lesson plan

For beginners, experts recommend doing the first couple of weeks every other day, then until the end of the month to do daily eight-minute exercises. When the first complex is mastered, you should not immediately move to the next level. It’s better to practice every other day for 2-3 weeks, but do it on the same day basic complex, and in the other - advanced. Then several weeks of daily classes in the second program. The next stage is alternating every other day the exercises of the second complex and the third, even more complex one. Thus, the press gradually adapts to the necessary loads. In the future, you should stay in shape by devoting only 8 minutes a day to exercises from any complex.

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Sports and toned body is the dream of many, but a significant obstacle for almost every one of them is willpower, which is sometimes sorely lacking. We won't claim to achieve flat stomach you can do it with cubes without actually doing any exercises, but short workouts in a day they will help to significantly transform your figure. So, let's find out how to pump up your abs in 8 minutes.

First, let us point out the fact that at the moment of tension it is necessary to exhale air, and when relaxing, to inhale.

To tone the rectus abdominis muscles, lie on your back, place your arms behind your head, and bend your legs at the knees, placing your heels on the floor. Next, slowly pull your knees and elbows towards each other, without lifting your lower back off the floor. Repeat the exercise 8 times.

To strengthen the so-called lower press you will need a horizontal bar or vertical ladder. Everything here is extremely simple - pulling your knees to your chest in a hanging position. A complicated exercise - lifting the legs without bending at an angle of 90 degrees. Repeat 10 times.

A similar load, as in the previous exercise, can be achieved in a lying position. To do this, you need to raise your straight legs also until a 90-degree angle is formed, and then lower them back to the floor. How slower pace, the greater the efficiency. Repeat the exercise 10 times.

Twisting. Lie on the floor, bend your legs, place your heels on the floor, and place your hands behind your head. Slowly raise your head and shoulder blades, looking up, not at your feet. Exhale as you rise, and inhale as you descend. Do not lift your lower back off the floor under any circumstances. Repeat 20 times.

We take the same lying position, press our palms to the back of our heads, place our legs bent at the knees on the floor in left side. We raise the body (do not forget that the lower back should be pressed tightly to the floor), while not leaning to the side. We repeat the exercise 20 times. Then we turn our legs in the other direction and again perform 20 lifts.

When considering how to pump up your abs in 8 minutes, you cannot lose sight of such an exercise as the “bicycle”. To perform it, you need to lie on your back, bend your knees and raise your legs so that your shins are parallel to the floor. Next, we perform movements as if you were pedaling a bicycle. Do not pull your knees to your chest, but try to move your legs as far as possible.

Next exercise, which helps solve the problem of how to pump up your abs in 8 minutes, consists of regular stretching. Never forget to relax your muscles after training. We can say that this is the most pleasant stage - lie on your back, stretch your legs and arms, forming one line. Pull your palms away from you, relaxing your abs.

For weight loss exercises to bring results, you must give your best during the workout. If after it you have a lot of strength left, it means that you did not work well.

If you want to pump up your abs quickly, then don’t forget about nutrition. You should not flatter yourself with hopes that by working out more, you will definitely compensate for the imperfections of your diet. Believe me, even if your classes last an hour, the weight will begin to decrease extremely slowly, and you may not even see the cherished flat stomach. Therefore, exclude sweets, sauces, fried, smoked and excessively fatty foods from your diet. Buns and sandwiches should also be forgotten. All this is primarily deposited on the stomach, and if this part of the body is your main problem area(for example, with an “apple” figure), then it is necessary to completely reconsider the nutrition system.

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Information preparation for the training program

Before you start making your dream of slim and beautiful abs come true, there are a few important points to consider. Firstly, you need to mentally prepare yourself for the fact that you will have to maintain the physical condition of your abs if you have a desire to preserve them. Secondly, the myth that you can achieve a fit body only after a few years or through constant training will dispel instantly if correct execution training complexes.

Abdominal muscle mass can be easily restored if the condition is slightly neglected. This is a distinctive feature from the rest of the muscle group. You can pump up your mini abs thanks to high-quality execution techniques. 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 your abs in 8 minutes a day so that your abs are visible? To begin with, it is worth considering one physiological feature: the cubes will not be visible until they are covered by a fat layer. After all, abs in 10 minutes a day, and even more short term, you can pump it up by forming cubes.

For strong abs to be visible, it is enough to follow 3 simple rules:

stop consuming large quantities of fatty, highly salty, sweet and high-calorie foods;
take your diet seriously: if necessary, reduce portions, but consume 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 eliminated with sweat, and moderate physical exercise not only allow you to maintain your physical condition in good tone, but also improve your health and quality of life.

How to get better abs by following a workout program

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

The body's normal reaction is to appear the next day after training. pain syndrome. After 3-4 workouts, it is completely eliminated, and the body adapts. The basic technique for performing the first level consists of loading the upper parts of the press.

The first level includes the following set of exercises:

In a lying position, fold your knees, raise your torso and move your body left and right.
Lie down, fold your knees, put your hands behind your head, make rotational movements with your body so that the elbow of your right hand touches your left raised knee, then vice versa, touch your right knee with the elbow of your left hand.
In a lying position, bend your legs at the knees. Raise your body and extend your clasped hands forward.
Lie on your back, put your hands under your head. Raise one leg, then the other, hold for two seconds and lower one by one.
Next, lie on your back again, fold your knees, and place your hands on your legs. Perform the exercise by raising the body so 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 movements with your body, trying to touch your calves with your palms.
The next exercise is done by raising the body with folded arms on the chest, legs should be bent at the knees.
The last exercise at this stage is performed in this way: raise your legs and body half-bent, arms along the body (this is the starting position) and perform additional rhythmic lifts. Perform all exercises for one minute, then give the body a rest for 30 seconds and proceed to the next exercise.

In addition to level 1, level 2 also allows you to form beautiful abs in 8 minutes. It differs from the first in a reduced amount of time for rest (up to 15 seconds) and additional exercises in a more complicated form in the sense that you need to keep your body suspended more. Exercises in the form of bringing the legs closer to the body are also added. At the end of the second stage, the raised body is rotated so that the right hand reaches the heels of the right leg bent at the knee, and the left hand reaches the left.

The third level of complexity of the training program does not provide for rest; it is complicated by the addition of exercises using a load. Finally, they do an exercise called “horizontal scissors”, the body should be raised, the legs should be raised 15-20cm from the floor.

Since the abdominal muscles always need physical tension, you need to do these exercises at least once a month, otherwise the achieved effect will be lost. Also don't forget about proper nutrition And healthy way life.

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How to pump up your abs? Just!

In fact, everything is not as difficult as it might seem and abdominal training will not take several years. Of course, if you want to have beautiful abs, you will have to maintain them in this shape for many years, but to make them like this, you need much less time.

The abdominal muscles, unlike other muscles in your body, can be trained every day, because... their ability to recover is very high. (However, if things are generally bad with your abs, then you need to start training them 2-3 times a week, no more often).

It is enough to devote about 10-15 minutes a day to this and after 2-3 months, you yourself will be surprised at the results obtained.

The cubes must be visible!

No matter how much you pump your abs, no one will see your six pack as long as they are covered by a layer of fat. Therefore, exercise alone will not be enough. By training your abs, you will “make” these cubes for yourself, but in order for them to be visible, you need to remove the fat on top of them. It often happens that an athlete has very strong and strong abs, but you can’t see the abs even under a magnifying glass. All this is a consequence of the fact that on top, the abdominal muscles are covered by a fat layer.

But this is also not a problem if you really want to make your stomach beautiful. All you need to do is:

firstly, limit yourself to eating fatty, sweet and high-calorie foods.

secondly, reconsider your diet and, if possible, try to eat in small portions but more often - about 5-6 times a day.

thirdly, do aerobic training 2-3 times a week, this can be running or jumping rope, in general, force yourself to sweat.

How to pump up your abs in 8 minutes a day, training program

The training program is divided into three levels of difficulty. Whatever your current level of training, it’s still better to start with the first, if it’s easy, move on to the second, and after conquering the second, move on to the third.

Exercises should be performed at least an hour after meals. Try to perform them as shown in the video, observing the correct technique.

Don't rush to jump from level to level. After it becomes easy for you to perform, say, the first level, do 2-3 more workouts on it, and then proceed to the second.

Level 1

Level 2

Level 3

Burn extra calories and don't let them accumulate as fat on your abs. And believe the experience of many people, pumping up your abs in 10-15 minutes a day is real. When you start following this training program, you will see for yourself. Agree, spending 10 minutes of your time once a day is a very small price to pay for the result you get.

Leave your questions and opinions on this matter in the comments to this article. Share your results with other readers and, if possible, answer your friends’ question “how to pump up your abs?” give them a link to this article.

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How to pump up your legs

You have some important event ahead and you want to have a beautiful toned stomach or strong abs before the beach season? There is a universal way that will help you achieve this. This routine is called the 8 Minute Abs a Day, and it consists of 11 exercises, each performed for 45 seconds and the last for 30 seconds. Do them alternately every day and you will achieve success. So here are the exercises.

Straight crunches

Lie on your back, hands behind your head. Feet on the ground and knees bent. This will be our main pose for most exercises. Bend your torso. Bottom part Do not lift your back off the floor. Do it as many times as you can in 45 seconds. Feel the tension in your abs. Monitor implementation to make the complex truly effective.

Side crunches

Similar to the first exercise, only bending, try to touch your left knee with your right elbow.

Repeat the same for your left elbow and right knee. Stretch more than straight crunches and feel the tension in your abdominal muscles.

Crunches with legs raised

Raise your legs and bend, touching your hands to your legs at the ankles. Try not to make unnecessary movements with your hands. Legs at a 90 degree angle.

Reverse crunches

Cross your legs, arms along your body. Pull your knees towards your chest. Try not to lift your head off the floor.

Oblique crunches

Turn your feet to the left side. Right hand Per head. Pull the right side of your body towards your knees.

Repeat the exercise in the same way for the right side of the body.

Torso stretching

Place your feet on the floor. Stretch your arms forward towards your legs, fold them into a lock and pull your body towards your legs.

Hip lift

Similar to side crunches, only in this case, pull your legs up, lifting your hips. This exercise resembles a birch tree, only the body should not come off the floor.

Alternate crunches

Similar to the second exercise from this complex, only in this case, do lifts alternately on each side.

Abdominal row

AND last exercise. Lie down in the main pose, rest your fingers on your abs and slightly lift your torso, feeling the tension in your muscles. Do it for 30 seconds.

All this press complex is completed in 8 minutes a day.

I also want to note that it is not enough to have strong abdominal muscles if you want to have flat and slim belly or highlight the cubes on your stomach, then it is important for you to observe proper diet and nutrition. Eat 6-7 small meals a day to speed up your metabolism, instead of bingeing 2-3 times a day. Meals should consist of 70-80 percent carbohydrates, 10-15 proteins and 10-15 fat. This doesn't mean you need to count your calories, just choose fruits, vegetables and whole grains. These products are very well balanced.

Follow these tips, do the exercises and pumping up your abs in 8 minutes will become an easy task for you. Also, so that you can better understand the technique, I’m posting video. Be sure to watch it.

" In this article I would like to talk about the muscles that each of us would like to show off in front of girls - but often, for one reason or another, a layer of fat hangs over them, which perfectly masks them. Yes, you guessed it, it's - abdominal muscles(or abdominal muscles in common parlance).

By the way, about girls whose beautiful tummy directly depends on the condition of their abdominal muscles - this article is aimed at both boys and girls; In addition, the exercises will give phenomenal results. So ( drumroll) this training complex called "". What special thing will you have to do in just 8 minutes a day to create perfect abs?

Of course, in the picture above it would be possible to depict a beautiful, sculpted, muscular, in a word, ideal abs, but I won’t do that. After all, the program we will be studying is so cool that it would be simply a crime not to put a still from its intro!

So, back in 1994, an excellent training course was developed, which instantly gained enormous popularity and has been the leader in the short and long term industry for more than 15 years. simple programs, coming out under the motto: “press in 8 minutes" In fact, the number of minutes stated in the names of such programs may differ (for example, “10 minutes for abs,” “abs in 5 minutes,” etc.). However, this does not change the meaning.

What's so special about the abdominal exercises presented in this short, eight-minute video? Let's figure it out together.

Ideal body in 8 minutes a day: exercises for the abs, arms, legs, buttocks and stretching

The course is based on the principle of training intensity, the absence of repetitions as such, and an innovative approach at that time: working out the abdominal muscles for 8 minutes at different angles. Now a little more detail, and first of all, let's figure out what muscles we will fight with. You will be surprised, but work on creating the perfect abs will consist of loading 3 types of muscles:

rectus abdominis muscle(rectus abdominis) - it is this that represents both the upper and lower sections of the press. These muscles tighten your chest to the pelvis while you are lifting the torso (and vice versa, the pelvis to the chest when lifting bent legs lying down).
external and internal oblique muscles of the abdomen- they are the ones who turn your body when you turn your waist to the side and straighten it when you bend to the side.
internal long muscles backs- yes, yes, don’t be surprised, it is these muscles located in the lower back that straighten your body after bending forward, protect the athlete at the waist when turning and support the spinal column.

So, here are the exercises from the course “ Get perfect abs in 8 minutes a day"will be aimed at working all these muscles. The main point: the abs are not visible not because they are not pumped up (not because they are not there), but because they are covered by a layer of fat. This video will destroy fat layer between your abdominal muscles and the skin of your abdomen. This is a kind of drying of the abdomen, which is achieved (as already written above) by high intensity repetitions. In short, for 8 minutes you will mock yourself to the fullest! But the results are worth it.

The most interesting thing is that within the series “ Perfect body in 8 minutes a day» 5 training videos were released. Yes, to answer your question: it will also be available for free download immediately after you finish reading this article. So, what's included in this series:

perfect abs in 8 minutes a day - this is what this article is dedicated to;
perfect hands in 8 minutes a day - how to build beautiful, embossed and Strong arms, devoting only 8 minutes a day to them;
perfect legs in 8 minutes a day - here they will tell us how to create beautiful and attractive legs (girls will be able to get rid of the orange peel in the thigh area);
stretching in 8 minutes a day - proper stretching is the key to quality and safe workout, and also the ability to easily take any, even the most unthinkable, pose... well, you understand what I mean;
firm buttocks in 8 minutes a day (well, I didn’t want to write “firm butt”) - how to tighten the muscles of the buttocks and give them the correct (beautiful) shape.

I will try to answer the most common question from those who downloads video“perfect abs” (and others from the “ perfect body"). How often to train? I am a proponent of combining the above programs into 2 or 3 groups. For example: perfect abs, stretching and buttocks should be done in Monday, Wednesday and Friday, and do exercises on arms and legs according to Tuesdays, Thursdays and Saturdays. Well, or vice versa, the main thing is to take a break of 24 hours for muscle recovery ( the loads are not aimed at maximum strength, but at the intensity of repetitions, therefore, 24 hours should be enough for recovery).

Another question is about the language in which the program is running. Yes, I myself have encountered this before lack of Russian voice acting for the video often baffled me. However, I dare to assure you that the video “Perfect Abs in 8 Minutes a Day” does not require Russian voice acting at all. Everything the trainer says there is aimed solely at motivation or serves as a signal for a new exercise. But, if you really need a Russian translation, you can watch the translated videos on this site.

Video: perfect abs in 8 minutes a day

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So, now to the very important point: where can free download video “Perfect Abs in 8 Minutes a Day”? In order for this video to appear on your computer, follow the link below and choose a free download method. Let me remind you that the archive contains 5 videos, the content of which I described above.

Good luck with your training and see you soon on the pages of this site!