Flat stomach : exercise
Fitness / / August 12, 2017
Your flat stomach
exercises: a flat stomach
flat stomach - beginning.Press - this is not a muscle, but an entire muscle group.The front surface is covered with a flat abdomen rectus.It is lined by connective tissue strips to "squares."Well, the right and left of it are the obliques.They help direct muscle torso tilted to the side.The muscles, as you can see as many as three, and therefore the rock press and do flat stomach has to a whole set of relevant exercises.
way, any exercise mainly "ship" or "up" or "down" rectus muscle.That methodical formula: if you raise the legs (knees), running "lower" press.If the body, the "top".A obliques get the load in the diagonal movement of the legs and trunk.
No diet - no flat stomach.One strength training to get rid of belly impossible.Exercises increase the tone and strength of the abdominal muscles, but the fat does not relieve them, and aerobics.And if the exercise is not to do, restrict aerobics, then what?The abdomen will limp "convex".Weakened muscular wall stretches bursting pressure of the intestines.To the stomach was involved, the muscles need to solidify and "strained".
Aerobic exercise for a flat stomach have to do it at least 3 times a week for 30 minutes.But this traditional scheme, and it works only 10% of women.Everyone else need to aerobics - 4 - 5 times a week for 45-50 minutes.But I advise you to start with the same 30 minutes, it is possible even with the 20 minutes, because most rastrenirovan, right off the bat torn completely useless.
exercises flat stomach . Remember: do any exercise for the press need to exhale!If inhaled, the supply of air to the lungs prevent flexion of the trunk.Follow the loin.If during exercise you feel there is discomfort or even pain, exercise, replace another similar.Low back pain the next day after training press-sign of serious problems with the loin.Here it is necessary to go to the doctor.Exercise "through the pain" can not be!This is the main thing you must remember.
How and how much exercise to do in the program of a flat stomach. Choose one exercise for the upper, lower and side areas of the press muscles.Do 3 sets of 15-20 repetitions.Oh, and as you can, but be sure to 10 repetitions, less does not make sense.
Twisting (top press). Lie on the floor.Bend your knees and place the lower leg on a bench or chair.Arms crossed over his chest.Slowly tear off the floor head and upper back, looking up at the ceiling and are drawn breasts and not the neck, "twisting" the body.To sit down at the same time do not, off the floor as you can, and return to its original position, but keep your head on the weight.
Reverse Crunch (bottom press). Lie on the floor.Hands along the body or under the buttocks.Lift the legs bent at the knees and keep the weight on.Straining the abdominal muscles, pull your knees to your chest, lifting the pelvis.The angle of the bent leg is always 90 degrees.
diagonal twisting (obliques). Lying on the floor, knees bent, feet flat on the floor, hands behind his head.Lift your head and shoulder girdle.Pull your left shoulder to the right hip, at the top, pause and return to starting position.You can first do a set of repetitions on one side, then the other, and you can alternate different repetitions.
Twisting on the ball (the top of the press). Lie on the ball, face up.Feet apart, hands gently supports the head.Raise your shoulders as high as possible.Below the lower body to feel good stretching press.
Pulling the knees (bottom press). Starting position - the same as with pushups, feet rest on the ball.Keeping your back perfectly straight, pull your knees to your chest.The ball must roll forward.Hold in this position a little further statically tighten the abdominal muscles, then straighten your legs.The ball rolled to the starting point.
Side ups (obliques). Lie on the floor, on his side.Lean on the elbow bent hands.The other hand pull along the body.Raise the housing as possible, due to abdominal muscles, but no arms or legs.Hold at the top for 5 seconds (count to himself again - two ... five), then slowly return to starting position.