How to build abdominal muscles, without wasting money on expensive trips to a fitness -clubs and coaching paid coach?We will try to answer that question in this short article.
Ideal figure - a sore subject, not only for women but also for men.Beauty, health, intelligence and resourcefulness of our time can help to achieve excellent results in life, so everyone wants to avoid unnecessary Zhirkov on the tummy or sagging buttocks, while not everyone knows, for example, how to build the side abdominal muscles.If you decide to Tutor, saving on a fitness trainer, you should know a little bit about the terminology relating to the muscles, and the necessary exercises.
In this article we analyze in detail the process of training the lateral muscles, to be properly called oblique muscles.They play a major role in the implementation of many of the exercises, as well as part of the muscles of the core.Any exercise primarily begins with exercise is oblique, and only then to work the muscles gradually includes other parts of the body (arm muscles, back and legs).In addition, the lateral muscles of the lumbar ensure safety when working with heavy weight, therefore, the question of how to build the lateral abdominal muscles, the answer should be aware of any athlete.
Deciding to seriously engage in exercises, get a gym mat, expander and 2 gymnastic bench, thanks to which the process of training will differ little from classes at the fitness club, but will be much cheaper.
When the first exercise is necessary to sit on the floor and stretch your legs in front of him.Tape Expander hook of the foot, and her arms outstretched arms to grab and hold the front of the chest, so much expander taut.Keeping the legs and buttocks stationary, slowly turn to the left and right while trying to strain the muscles of the body.Reaching the maximum tension during turns, try to fix the position for a few seconds, then slowly return to its original state.8 -10 approaches in each direction will be enough.
next few exercises will be the exact answer to the question of how to build the lateral abdominal muscles, if you follow all instructions.In this exercise, lie on the floor face up, while keeping arms extended along the body.Here come the work of legs that must be raised and bent at the knees to remain lower leg parallel to the floor.Hold tight knees, slowly, slowly, then tilt both legs to the left, then to the right, without stopping.
This exercise uses two benches placed so that one could lie down, resting his hip, and the second may be stretch legs.Removing his hands behind his head, elbows and deploying the side, slowly tilt your body down, then, as far as possible without stopping, try to lift the entire body of the body above the maximum, fixing this posture for a few seconds.About 10 sets for each side will be enough.
A similar exercise showing how to pump up the side abdominal muscles, can be used without benches.Among the athletes, it is called the "side bar".There also need to lie on your side, but on the floor, leaving the legs together.Gradually, straining back muscles and abdomen, pelvis need to slowly detach from the floor, pausing in this position for about 20 seconds.
If you still do not know how to build lower abs, keep in mind that the usual lifting the torso, keeping the legs bent and motionless, will help to achieve an excellent result.Doctors say that any valid exercise contribute to inflation of the press and the sides.
