wear short shirts with open abdomen if it was beautiful and flat - a special pleasure.Not many people can afford it, because the excess fat and flabby folds do not paint the girl's waist.It should not be!
Today we offer a range of three simple exercises that will help shape the summer a nice flat tummy.
First you need to determine your level of preparation.
Lie down and bend your legs, feet placed on the floor next to your hips.On the exhale, raised the upper torso and touch your knees with his hands on the inhale lean back to the blades touch the floor.Count how many times you perform the exercise for 30 seconds.
1 level - From 1 to 10 repetitions - beginner.
2 level - 11-20 - average.
3 level - 21-30 - confident.
4 level - More than 31 - excellent.
Now you can move on to the actual exercise.
1. Climb to the chair
These upgrades reinforce large rectus muscle.Using the chair allows you to keep your legs bent at a right angle that will protect your lower back from injury.
Lie down on your back, put the lower leg on a chair, his hands on his temples or pull along the torso.Raise the body, trying to move a maximum load on the abdominal muscles.
1 level - 3 sets of 10 repetitions.Rest between sets - 1 minute.
2 level - 4 to 16, rest - 45 seconds.
3 level - 5 to 26, rest - 35 seconds.
4 level - 6 to 34, rest - 30 seconds.
2. Touch your heels
It exercises a double objective: clearly draw the muscular relief of the stomach and reduce the waist.
Lie down on your back, bend your legs at the knees, tighten your feet as close as possible to the buttocks and upris them to the floor.Slightly raised, regarding the rotation corresponding to the heel arm, bending it to the right and to the left.
1 level - 3 sets of 8 reps.Rest between sets - 1 minute.
2 level - 4 to 13, rest - 45 seconds.
3 level - 5 to 20, rest - 35 seconds.
4 level - 6 to 30, rest - 30 seconds.
3. Retract the belly
This move will make work the muscles responsible for a flat stomach.
Standing on all fours, take a deep breath in through your nose and exhale as much as possible Pull belly.Hold this position at the specified time to breathe freely.
1 level - 3 sets of 4 repetition of 4 seconds.
2 level - 4 sets 5 reps for 5 seconds.
3 level - 5 sets 6 reps for 6 seconds.
4 level - 6 sets 7 reps for 7 seconds.
Rest between sets for all levels - 1 minute.
rules of good press
• Do not do after a meal.
• Put on your clothes, do not restrict movement.
• Be persistent.A flat stomach takes effort, but the result will be in three weeks, provided that you exercise every day will be given ten minutes.And do not stop - abdominal muscles quickly "relax."
• Breathe properly: exhale during the effort by mouth, snorted at the moment of relaxation.
• Shaking the press, put his hands on temples or arms crossed in front of chest.Intertwined fingers on the back of the head, you risk during exercise to create a strong tension to the neck muscles.
• When lifting body does not fix the feet, so you're more muscle groups press.
Photo source: xanga.com, drawings Nikita Vlasov
Articles Source: friends.kz
