How many men and women dream of a nice flat stomach with a relief pressure.These best exercises for the abdominals are developed by experts, will allow effectively and quickly get a nice press.This complex can be carried out both at home and in the gym.These exercises are done only after a good "warm-up" of muscles with the help of jumping rope or jogging a little.
So, presented the best exercises for the abdominals can be performed in the proposed order.
Curl. Exercise is designed to study the upper press.Execution is carried out in the supine position, knees bent, hands placed behind the neck with divorced his elbows to the side.It is necessary to do the lifting and lowering of the upper body, while the fall two times slower than the rise.In order to avoid unnecessary load on the lower back is necessary to ensure that this body was held tightly to the ground during a training session.The number of approaches - three, about 50 repetitions each.
diagonal twisting .This exercise is effectively working on the oblique abdominal muscles.The initial position when the same as in the previous exercise.When it is necessary to watch the performance by touching the right elbow of the left knee, and the left - right.Should do in each direction in the three sets (30 times in each direction).
Reverse curl is the best exercise for lower press.Its implementation is carried out in the supine position, arms are along the body.Next you need to raise your legs by muscle tension in the press and then as high as possible to lift the pelvis.Once a sense of greatest tension of the abdominal muscles, then very slowly need to go back to its original position.Perform each exercise in three sets of 12 times each.
best exercises for the abdominals and must include double twisting .For the correct execution of these movements have to lie on the floor with legs bent at a right angle at the knees, with your hands on your shoulders (lightweight version) and take his head (pressure on the press in this position increases).Further, by simultaneously lifting the legs and head should strive to connect these parts of the body, then in the same slow mode back to the original position.Three approaches to 25 times each.
Lifting legs .It should lie on the floor on your back with legs straight and arms along the body position.Raise your legs up to a right angle from the floor.You can perform upgrades like turn each foot and two at the same time to increase the load.It is desirable in the up position to hold his feet for some time (count to ten).A similar exercise for the abdominals can be performed in a position lying on its side.It is these exercises help reduce the waist.The number of repeats should be adjusted depending on their own personal fitness and well-being of the individual.
also the best exercises for the abdominals should be adjusted to strengthen the transverse muscles.For example, you can get up on all fours, and keep your back straight.The maximum retraction of the abdomen in such a position is done with a deep breath through your nose and relax the abdominal muscles - as you exhale through your mouth.Since this exercise can be attributed to static, the stomach should be drawn from the freeze at a certain time (up to 20 seconds).In the first week of training to do 12 repetitions, followed by increasing the number to 25.
presented the best exercises for the abdominals are fairly simple to implement and effective if done correctly.
There is also a thing as "the best exercises for the abdominals (level 1)."So, the level number is characterized by the complexity and the number of ongoing studies.The first level is sufficient to perform only three kinds of twists and minimum number of repetitions.At the next level, complicated exercise, the number of repetitions.We must remember that the optimum amount of time is determined on an individual basis.
