Fat in the abdominal area is one of the most problematic zones of our body.
In the spring we can finally remove the large and bulky winter jackets-coat-coats and often find that the waist was slightly larger and the abdomen is not as flat as I would like.
And you can’t do without regular exercise. It may not be the most romantic activity, but one of the most useful for the body.
At first, the scheme of training is as follows: carry out exercise 15-30 times, then 30 seconds to rest and transition to the next exercise. When the abdominal muscles adapt to the initial load, you can gradually increase the exercise time. Continue to do the exercises in the mode 15-30 times — a 30-second rest. But the number of approaches to each exercise, increase to three to five.
1. Twisting. Develop a direct muscle of a stomach, it is not creating threats for the neck and waist.
Begin by lying with knees bent, feet flat on the ground. Hands to support the head during movement, so as not to strain your neck, but in any case, don’t push your head forward.
Slowly lift your back from the ground, lifting your chest to the ceiling.
Lift the chest as high as possible, not swinging or using momentum. Return to starting position and repeat.
2. Bike. Considering the direct and oblique abdominal muscles.
Lie on your back, putting his hands under his head and keeping your elbows to the floor.
Bend your knees and raise your feet from the ground so that thigh is located at a right angle to the body.
This is the starting position. Now simultaneously raise your upper body (like doing the twist) and try to touch left elbow right knee.
Return to starting position and repeat with opposite limbs. Perform the movement smoothly, with full control of body weight.
3. Touch socks. Working on top of the press.
Lie on your back with your legs straight and stretching his arms up.
Lift both legs until they are perpendicular to the floor.
Keeping the legs vertically stretch straight arms to the toes.
Reaching up to as close as possible to the legs, lower your upper body back to floor, keeping legs perpendicular to the floor, then repeat.
4. Strap. Press strengthens the muscles of the body and improves posture, without overwhelming the lower back.
First, lie on your stomach and lift your upper body resting on elbows and forearms.
Lift your pelvis and straighten your legs, leaving on the floor only your elbows, forearms and toes. Keep your back straight, pelvis parallel to the floor.
Hold this position as long as the exercise lasts.
5. Diagonal crunches with leg lifts. Working on obliques.
Lie on your back, extend your straight arms out to the sides and position your feet in shape of letter V.
Raise your upper body as if doing the twist. Simultaneously raise your left arm and right leg towards each other diagonally. Keep the arm and leg straight. Right hand and left leg at this time pressed to the floor.
Touching left hand to right foot, lower them back and repeat the movement with the other hand.
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