Flat stomach.
1. To download the press
Set your feet for the battery or the bottom of the sofa, hands behind his head and started to swing. To raise high the body does not need. Do as many times as you can, and then add on 2 times a day. Well to reach 40-50 times, and then gradually increase to 100.
2. To lift body
Another effective exercise for the press. You need to lie on a bench or on a firm couch so that his feet were on the floor (as if you are sitting). Take a thick book, like encyclopedia and hold it at the breast, lift the body - to start at least 15-20 times.This exercise can be performed on a stool, exposing it to the back of another.
3. Twist the Hoop
If the strengthening of the press in the first place builds up the muscles of the abdomen, the wrap is the path to the slim waist. Cool 10-15 minutes, gradually bringing up to 20-30 minutes. They say it is best Hoop with weights or spikes, but you can start with simple. Here the main thing - to start!
➨ ! This exercise has a number of contraindications. For example, it cannot be done if you have the predisposition to prolapse of internal organs. You should consult with your doctor.
4. To raise knees
Very simple, but also effective exercise. In a standing position, alternately lift legs, knees bent. Lift the legs should be done slowly due to the abdominal muscles, and as high as possible, then straighten the leg, and also slowly lower.
At first you hardly will be able to do it 2-3 times, but then it will go better. It is desirable to increase the number climbs to 30-40 times for each leg.
5. Twisting
Perfect for those who have trained a little press, but was lost under a layer of fat. Lying on your back, legs bent at the knees, hands pulling forward. Gently lift the torso, as if curled. Reaching the tension in the press, hold for the account of times-two and descend. Start with at least 5 repetitions. Enough to reach 20-25 times.
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