Perfect abs in just eight minutes a day. Perfect Abs in Just Eight Minutes a Day Abs in 8 Minutes 1 English

Not everyone can boast of a flat toned tummy, even despite the total fashion for sports girls! To create relief and get rid of excess fat in the waist area, an integrated approach is needed, which includes proper nutrition, sports and massage. If you only pump the press hard, then the stomach can become more voluminous. We suggest you reduce your intake of sugary and fatty foods, and try to get rid of the hated bulging belly with the quick abdominal strengthening technique. It will take no more than 8 minutes of your time, and you will see the first results after a week - provided that your classes become regular.

How to achieve the perfect press in a month: rules

Warm up.

Before moving on to exercises for the abdominal muscles, always do a simple warm-up in advance. Even a standard one will do. morning exercises. An excellent exercise that helps prepare the body for an intense load is also the bar. Running and swimming can also be a great start to your workout.

Workout time.

Even if you live with very busy work and personal schedules, the ideal time to exercise is in the morning. It is better to pump the press on an empty stomach. As soon as you wake up, drink a glass of warm water to stimulate your metabolic processes. After 15-20 minutes, you can start a 5-10-minute warm-up, and then move on to the exercise for the press.

Home workouts.

To train the abdominal muscles, you do not need a fitness club or special sports equipment- enough of your body and proper exercise. Download the press at home - the perfect solution! If you get in the habit of pumping the press twice a day (morning and evening), then you will significantly speed up the achievement of the desired result.

Regularity of training.

It is difficult to just start, and then the process will go "like clockwork"! Remember that the effectiveness of training depends only on you! You can download the press daily (for example, 30-40 repetitions of 2 sets: morning and evening), or you can do it several times a week, but increase the number of repetitions and sets. The second method is more effective, since the muscles need rest, so 3-4 days a week for 8 minutes a day for the perfect press - this is your formula for success! (To pump up the press you need to train at least 3 times a week).

Pace.

Depending on the result you want to get, choose the pace of the exercises for the press.

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

By the way, about girls whose beautiful tummy directly depends on the state of the abdominal muscles - this article is focused on both guys and girls; in addition, the exercises will give a phenomenal result. So ( drumroll) this training complex is called "". What is so special that you have to do just 8 minutes a day to create the perfect press?

Of course, in the picture above it would be possible to depict a beautiful, embossed, muscular, in a word - an ideal press, but I will not do this. After all, the program we will use is so cool that it would be just a crime not to put a frame from its intro!

So, back in 1994, an excellent training course was developed, which instantly gained immense popularity and for more than 15 years has been the industry leader in short and simple programs that go 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 the press", "abs in 5 minutes", etc.). However, this does not change the meaning.

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

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

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

rectus abdominis(rectus abdominis) - it is she who represents both the upper and lower parts of the press. These muscles pull your chest towards your pelvis as you do a torso raise (and vice versa, your pelvis to your chest when doing a sit up). bent legs lying).
external and internal oblique abdominal muscles- 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 of the back- yes, yes, don't be surprised, it is these muscles located in the lower back that straighten your body after bending forward, insure the athlete at the waist when turning and support the spinal column.

So, the exercises from the course " Perfect press in 8 minutes a day” will be aimed at working out all these muscles. Main point: the press is not visible, not because it is not inflated (not because it is not there), but because a layer of fat covers it. This video will destroy the fat layer between the muscles of your press and the skin of the abdomen. This is a kind of drying of the abdomen, which is achieved (as already written above) with a high intensity of repetitions. In short, for 8 minutes you will mock yourself for full program! 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, I answer your question: it can also be downloaded for free immediately after reading this article. So what's included in this series:

perfect abs in 8 minutes a day - this article is dedicated to him;
perfect hands in 8 minutes a day - how to build beautiful, embossed and strong arms, giving them only 8 minutes a day;
perfect legs in 8 minutes a day - here we will be told how to create beautiful and attractive legs (girls will be able to get rid of the orange peel in the thigh area);
stretching for 8 minutes a day - proper stretching is the key to a quality and safe workout, and also the ability to easily take any, even the most unimaginable position ... well, you understand what I mean;
elastic buttocks in 8 minutes a day (well, I didn’t want to write “elastic 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 of those who downloading video"ideal press" (and others from the "ideal body" series). How often to train? I am in favor of combining the above programs into 2 or 3 groups. For example: perfect abs, stretching and buttocks to do in Monday, Wednesday and Friday, and do exercises on the arms and legs according to Tuesdays, Thursdays and Saturdays. Well, or vice versa, the main thing is to take a break of 24 hours to restore muscles ( loads are not aimed at maximum strength, but at the intensity of repetitions, therefore, 24 hours should be enough for recovery).

There is one more question about the language in which the program is being run. Yes, I have experienced this myself before. lack of Russian voice acting in the video often baffled me. However, I can assure you that the video “Perfect press in 8 minutes a day” absolutely does not need Russian voice acting. Everything that the trainer says there is aimed solely at motivation or serves as a signal for a new exercise. But, if you need a Russian translation so badly, 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 most 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. I remind you that there are 5 videos in the archive, the content of which I described above.

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

Reading time: 4 min

Do perfect abs in 8 minutes a day- sounds fantastic, doesn't it? Today we will tell you if short programs for creating a flat stomach are as effective as they are told.

Abs in 8 minutes: what is it?

Perfect abs in 8 minutes (8 Min Abs Workout) are short workouts from Passion4Profession that work out all the abdominal muscles: rectus, oblique and transverse. You will strengthen the upper and lower press, make it firm and get closer to the cherished dream of many: cubes on the stomach. The training is interesting because it is conducted not by a person, but by a robotic character. All exercises are performed on the mat. It is very convenient that you will see which specific muscles you manage to use during the exercises.

The 8-minute session consists of 8 exercises, each of which lasts about 45 seconds (30 repetitions). After completing two exercises, a half-minute break follows. Verbal counting is in the background, so you won't lose your rhythm. Eight minutes on the press have 4 difficulty options. You should only move to a more difficult level when you have fully mastered the current level. You can create your own training schedule, or you can follow this option:

However, it is important to remember that doing ONLY perfect abs in 8 minutes will achieve a flat stomach. very difficult. It is imperative to combine work on the abdominal muscles with cardio training and proper nutrition. Since the concept of "proper nutrition" is quite broad, we recommend starting with calorie counting. And at Jillian Michaels you can choose for yourself a high-quality cardio workout.

What you need to know about the effectiveness of eight minutes for the press?

2. In any class there should be regularity. It makes no sense to download the press 1 time per week. Make it a rule to do this at least 3-4 times a week, because it will take you only 8 minutes. You can do this complex in addition to any workout.

3. Carefully follow the technique of performing exercises. You should not strain the muscles of the neck, otherwise they will bother you later.

4. Perhaps at first it will be difficult for you to cope with all the exercises. This is absolutely normal, the muscles must adapt. Don't be afraid to simplify exercises if you can't do the variation shown in the video yet.

5. Don't exercise on a full stomach. After eating, at least an hour should pass.

6. You can move to the next level only when you completely and easily cope with the first. Don't force things. For someone, two weeks is enough to increase the level of difficulty, and for someone, a month will not be enough.

7. It is purely genetically easier for men than girls to come to 6 packs in the press. However a flat stomach is quite possible for everyone to achieve.

8. Remember that programs like 8 minute abs won't help you lose fat. They only work on strengthening the abdominal muscles. And if you do not get rid of the fat layer, you will not see cubes on your stomach.

Is Passion4Profession's Perfect Abs in 8 Minutes Effective? Yes, but only in combination with a moderate diet, aerobic exercise and preferably a full body workout. You can’t lose weight locally, but you can actively work on problem areas. True, do it only need to be comprehensive.

After all, we are weak creatures, girls ... So I would have been worried about my press hidden under a layer of fat (after all, it is still there somewhere!), If it were not for my husband (by the way, who regularly engages in gym). He found for his beloved wife, however, a little lazy in terms of physical activity, a good program on the Internet, which was called. That's what I want to talk about today on the pages of the women's magazine JustLady.
To begin with, my missus himself reviewed all the exercises offered in the video "Perfect press in 8 minutes a day". Moreover, I personally tested everything, checked, so to speak, the effectiveness. Then he gave out his resume: wife, they say, you can do it and not doubt the benefits. As for the statement "", he says, I bet: it is advisable to train at least twice a day (in the morning and in the evening), but, otherwise, the sneakers are in your hands, and go ahead! Said it suddenly and bluntly. Well, I think, since the husband gave the go-ahead, it means that he needs to beg for a fashionable sports suit for this business (not to start a new life in the old one) and start training.

For the purity of the experiment, I measured myself in the waist area (so that later I could boast about the lost centimeters with pride), determined the time and place for classes. Although they promise us perfect abs in 8 minutes a day, but these minutes, too, must first be carved out of the daily schedule. So that you don’t eat either before or after class (for an hour), and so that the household does not interfere with their “practical” advice, such as: straighten your arm here, bend your leg there. I want to say right away: at first, the muscles hurt unbearably - apparently, my terribly "unsportsmanlike" past affected.

But I endured steadfastly, practiced regularly, and gradually began to even (do not believe it!) Enjoy training. Yes, and my tummy began to decrease in size - I’ll push it a little more, you see, and the press will appear. Let's try together? We will be doing it lying down, so you will need some kind of mat. Be sure to ventilate the room before training - during physical activity, the body needs Fresh air. Start each workout with a little warm-up: jump rope, do side bends, circles and swing your arms. Each exercise is given ~ 45 seconds, in total - the perfect press in 8 minutes a day, as promised by the creators of the video.

Perfect abs in 8 minutes a day

1. Starting position: lying down, legs bent at the knees (at an angle of 90 degrees), hands behind the head. We start to raise upper part torso to the knees - stretch up the chest (you should try to keep your neck straight to avoid injury). We do not tear off the lower back from the floor!

2. a). We do not change the starting position, we only slightly correct the lifting technique: we try to reach the left knee with the right elbow (we tear off the leg from the floor).
in). The starting position is the same, we change sides: now we stretch with the left elbow to the right knee. Try to feel the work of the muscles and make sure that the exercise is performed correctly: do not tilt your head forward! It is difficult, but what to do - remember our goal: perfect abs in 8 minutes a day.

3. Raise the legs above the floor (knees bent at an angle of 90 degrees) and stretch with straight arms to the knees. Try not to make unnecessary movements with your legs, all that is required of you is to get as close to them as possible.

4. The starting position is the same (very convenient!), only now we raise not the upper body, but the legs bent at the knees (90 degree angle). Hands lie freely along the body, feet are on the floor. We tear off the lower back from the floor - we stretch our knees to the chest - we return back to the starting position.

5. Now put your knees on your right side (back on the floor), left hand bring it behind the head, the right hand lies freely along the body. Begin to lift the left side of the body, do not tear your knees off the floor. Then change position: put your legs on the left side, and do the lifts with the right side of the body.

6. We continue to lie, legs are on the floor, feet shoulder-width apart. Arms extended forward, palms one on top of the other. Move your hands forward and lift your upper body. Try not to turn your head back and do not press your chin to your chest.

7. Place your palms under your buttocks, lift your legs and cross your feet. Stretch your legs up, lifting your lower back. Do not take your shoulders off the floor!

8. Starting position as in the second exercise of the "Ideal press in 8 minutes a day" complex. Only the side of the rise is changed for each count: once - the left elbow to the right knee, two - the right elbow to the left knee. We perform the exercise at a fast pace.

9. We put our palms on the press and begin to raise the upper body. We do not tear off the legs from the floor, we do not press the chin to the chest. That's all - this is the last exercise of the complex " Perfect abs in 8 minutes a day". I wish you success and get in shape faster!

Svetlana Krutova

To do sounds fantastic, doesn't it? Today we will tell you if short programs for creating a flat stomach are as effective as they are told.

Table of contents [Show]

Abs in 8 minutes: what is it?

However, it is important to remember that doing ONLY perfect abs in 8 minutes will achieve a flat stomach. very difficult. It is imperative to combine work on the abdominal muscles with cardio training and proper nutrition. Since the concept of "proper nutrition" is quite broad, we recommend starting with counting calories. And at Jillian Michaels, you can choose a quality cardio workout for yourself.

What you need to know about the effectiveness of eight minutes for the press?

1. The ideal press program in 8 minutes is truly effective only in combination with proper nutrition and regular aerobic exercise. Read more in the Instructions on how to remove the stomach and pump up the press at home.

3. Carefully follow the technique of performing exercises. You should not strain the muscles of the neck, otherwise they will bother you later.

5. Don't exercise on a full stomach. After eating, at least an hour should pass.

7. It is purely genetically easier for men than girls to come to 6 packs in the press. However a flat stomach is quite possible for everyone to achieve.

Also Read: Top 10 Best Short Ab Workouts.

Home > Self-development > Health > Abs in 8 minutes, video

About the benefits of the press course in 8 minutes and other workouts

If you are not a happy owner of a fabulous flat tummy, if your daily program does not yet include serious physical exercise, I suggest that you familiarize yourself with the following video course “abs in 8 minutes”, consisting of three levels of load (links to the video at the end of the article). Exercises are aimed at independent homework, take a minimum of time and allow you to quickly tone the abdominal muscles.

Feel free to read a few sentences further down the text so that training can give the maximum result in the shortest possible time. However, if you are confident in your abilities and are ready to draw up a training program yourself, then immediately go directly to the desired level of load and start devoting just 8 minutes a day to get gorgeous abs. The results will not be long in coming, although they will largely depend on your initial level of preparation and determination (read the article: " Goal setting is the key to success«).

Let the exercises seem impossible in the first days, believe me, strictly adhering to the recommended training plan, by the end of the second week you will begin to feel the existence of your own muscles, maybe somewhere there, deep in the wilds of a flaccid stomach. Gradually, the press will begin to strengthen, the tummy will tighten, and all that is required of you is to continue training, devoting all the same 8 minutes a day.

If on the eve of summer you find that you have launched yourself, then with one set of exercises “abs in 8 minutes” you will not get rid of extra pounds and wrinkles. Especially for lazy and fat people, Nastya has released a small series of articles about rapid weight loss at home, I highly recommend paying attention to it:

How to lose weight fast at home

Certainly not only toned belly, but the general tone also made you go in for sports, so I can recommend you other types of loads, for example:

How to start running

Training program how to pump up the press in 8 minutes

The abs training program contains three levels of load, and although the network is full of fake videos about further levels, I want to warn you - do not fall for provocations. Videos with loads of level 4 and above are just an illiterate fake. Balanced workouts above the third level specifically for this program were not created. If the loads seem insufficient to you, most likely you already have a good press and remember all the exercises from each level, all you have to do is choose the intensity and your favorite exercises for daily workouts aimed at maintaining the achieved results. For everyone else who is just embarking on the path of physical development and self-improvement, I propose the following plan, compiled on the basis of thousands of successful undertakings discussed online, in dozens of forums. Here the main thing at the start is not to go too far and not beat off the desire, as always in sports:

1 and 2 weeks - every other day, exercises of the first level of load are performed
3 and 4 weeks - exercises of the first level of load are performed daily
5, 6, 7 weeks - every other day, exercises of the first and second levels
8 and 9 weeks - daily, exercises of the second level
10 and 11 weeks - alternation of the second and third load levels
after 12 weeks - daily, exercises of the third level of load, until the desired result is achieved
to maintain - choose the exercises you like from any level and devote 8 minutes to them daily, set the number of repetitions and the rhythm yourself

Video lessons of the press in 8 minutes - three levels of load

Below are three video lessons from the press cycle in 8 minutes, someday I will be in the place of the robot demonstrating the technique, but now it is much clearer to repeat the exercises after it. At least he does not have shortness of breath and he is able to complete each complex to the end, which, alas, I cannot boast of.

Video, the first load level of the press program in 8 minutes

Video, the second load level of the press program in 8 minutes

Video, the third load level of the press program in 8 minutes

Happy training and long-awaited six-pack abs, in just 8 minutes of training per day. Let this be another great step towards a healthy future, but don't forget about other sports, like running, which right approach will help you achieve significant results in record time

If you liked the exercises and you are seriously thinking about continuing a healthy lifestyle, or at least getting on this path, then I recommend reading a few more interesting useful articles:

first steps towards healthy lifestyle life

Ways to deal with bad habits

Good luck on your life path and achieve your goals as soon as possible!

Be sure to tell your friends about us

Spend 8 minutes of your abs every day and it will look perfect. In fact, they say that fat from the abdomen cannot be removed by exercise, but only by diet. I believe that it is necessary to use everything in the aggregate. If there are several "tools" for weight loss that you can use, then why not do it? Video - exercises for the press will take you only 8 minutes a day, but the effect will be simply stunning (the main thing is regularity and perseverance).

The girl shakes the press

I would like to add that body shaping exercises are best started when you are close to your optimal weight.

If you are still far from the beginning exercise, or hate them in general, then, subject to the rules of fractional nutrition, water regime and a sufficient amount of protein in the diet, then exercises to correct specific parts of the body can be omitted, and replaced with simple hiking, swimming and dancing for weight loss.

So the duration is 8 minutes.

8 minutes for the press 1 level in Russian

8 minutes for the press level 2 in Russian

8 minutes for the press level 3 in Russian

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