How to build perfect abs in just 8 minutes a day. When to expect results and how you can improve the effectiveness of training.
The closer to summer, the more critically women assess themselves in the mirror. The main portion of criticism most often falls on the stomach. The one who in winter modestly hid in robes and shapeless sweaters, now treacherously bulges out of all skirts and jeans. To get in shape, you shouldn't torture the body with hours of training. Experts from the popular YouTube fitness channel Passion4Profession claim that 8 minutes a day is enough for this. Their program "Body Sculpture: Abs in 8 Minutes" has gained immense popularity in the world: it is absolutely free and is freely available on the Internet. We figured out the intricacies of training and assessed how realistic it is to achieve visible results with this program.
Press in 8 minutes: how the program works
The eight-minute abdominal tightening program targets all abdominal muscles. During the exercise, you engage the oblique, transverse, and rectus muscles. The peculiarity of the trainings is that they are not conducted by a person, but by a robotic trainer. It is highlighted in red which muscle you are using in the course of performing a particular exercise. The program has four levels of difficulty, but the training scheme is the same: you need to complete 8 exercises in 8 minutes. Each of the exercises is given 45 seconds, and then a 15 second break is given. You will not lose the rhythm: all programs are accompanied by a verbal counting.
The intensity of the program depends on the desired results / istockphoto.com
To get a visible effect, you need to do the program at least 5 times a week. Fortunately, it is not difficult to allocate 8 minutes of time for this. At the same time, you cannot move to a new level until you have mastered the previous one. Passion4Profession experts recommend that you spend at least 10-14 days to study each level. The recommended intensity of classes looks like this:
- First week: level 1 (3 times a week)
- Second week: level 1 (4 times a week)
- Third week: level 1 (5 times a week)
- Fourth week: level 1 (3 times a week), level 2 (2 times a week)
- Fifth week: level 1 (2 times a week) level 2 (3 times a week)
- Sixth week: level 2 (4 times a week)
- Seventh week: level 2 (5 times a week)
If you go to each new level according to the described scheme, you can master the entire program very easily, without muscle soreness and pain in the muscles. But for a faster result, you will have to suffer a little. If you want to get beautiful flat tummy by the summer, you need to start classes right now, and at the same time work on yourself according to an express schedule:
- First week: level 1 (7 times a week)
- Second week: level 1 (3 times a week), level 2 (4 times a week)
- Third week: level 2 (7 times a week)
- Fourth week: level 2 (3 times a week), level 3 (4 times a week)
Abs in 8 minutes: a description of the exercises
The basic exercises for the program are pretty simple. They can be called basic abdominal techniques that are found in many other complexes. The trick here is in the intensity of the execution, in short and frequent sets, and in a short respite. The muscles of the press are tense alternately and quickly, due to which the result is achieved.
It is very important to do the exercises correctly / istockphoto.com
Twisting. Lie on the floor with your hands behind your head. Bend your knees and lock. Raise and lower your upper torso so that your lower torso does not come off the floor.
Twists with the elbow to the left knee. And in the same position (lying on the floor, legs bent at the knees, hands behind the head), try to touch the left knee with your right elbow. As you do this, bend your left leg, pulling your knee up to your elbow. In this exercise, it is important to lean on the lower back. Try to perform movements with as much amplitude as possible.
Twists with the elbow to the right knee. The previous exercise, performed in reverse: with the left hand to the right knee.
Touching the feet. Lying on your back, lift your legs up and hold them at a 90-degree angle to your body. Try to reach your ankles or socks with both hands. You only need to raise and lower your upper torso.
Reverse crunches. Lying on your back, place your hands along your body, palms down. Cross your legs and try to bring your knees up to your chest. For more tension in the abdominal muscles, you can lift your head and shoulders up without straining your neck muscles.
Twisting to the left. Lying on your back, lower your knees to the left side of your torso. Hands behind your head. Pull the right side of your torso towards your knees on the floor. It is very important here to stretch with the torso, without using the muscles of the neck.
Twisting to the right. Similar to the previous exercise, but for the other side
Thrusts between the legs. Lying on your back, bend your knees, leaving a distance of 10-15 cm between them. Cross your arms behind your head and "push" them into the space between your legs. At the same time, try to look up, without pressing your chin to your chest or throwing your head back.
Abs in 8 minutes: program effectiveness
"Abs in 8 minutes" does not fight overweight / istockphoto.com
To meet your expectations from the classes, be sure to keep in mind that this program is not designed for weight loss. Any short cycles of intense training only help to strengthen the muscles. If your "cubes" are safely hidden under the fat, they will become stronger, but will still be subtle. Therefore, the program "Press in 8 minutes" must be combined with the transition to proper nutrition. You don't need to starve yourself or die. It is enough to give up sweet and starchy foods, add the maximum amount of vegetables to your daily diet and drink as much liquid as possible.
Here are some basic rules to help you get the mirror-visible results of your program:
Regularity. Challenge yourself not to skip classes or reschedule them until the next day. At first (especially if you have chosen an intense approach to training) you will be tormented by sore throats, and it will be difficult to force yourself to perform exercises "through pain". However, remember that in a few days you will be on the right schedule.
Technics. Pay attention to the correctness of the exercises. This is very important here, because the training itself is short, and any mistake takes away from you a share of the result. It's good if in the first lessons someone will watch you from the sidelines and help you correct your technique.
Side effects. As you exercise, keep your focus on your abdomen and, as much as you want to, try not to tense your neck muscles. If you stretch your cervical spine too much, it will not only reduce the effectiveness of the exercises: after a couple of days, you simply will not be able to turn your head.
Mode. None of the workouts are recommended on a full stomach. This program is no exception. If you've just finished eating (even if it was a light snack), postpone the exercise for at least an hour.
Supplement the program with other physical activity / istockphoto.com
A complex approach. If you are "lucky" with sedentary work, or you are basically sedentary, add other physical activities to your abs program. This could be a short run in the morning, a basic exercise of a few exercises, or at least a walk.
Sequence. Don't run ahead of the train and don't try to master all the levels in a week. The fourth level is not Zen at all, upon reaching which, you will immediately "see" the coveted cubes on the press. If you combine training with proper nutrition and additional loads, you can achieve visible results even at the second level. It's better to spend more time honing your technique, and only move on to a new stage after the previous one stops stressing you.
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