Top 10 simple exercises for the abs
Drill press number one with this exercise can be very good to work both the upper and lower abs . Lie on your back , hands are placed along the body , palms down . On the inhale as slowly as possible at the same time raise the legs and shoulders . Do not pull off the lower back off the floor. Feet up to about 90 degrees , hold your breath as much as possible while straining abdominal muscles . On the exhale, slowly lower your legs down .
Drill press number two swing obliques press. Lie on your back , bend your legs at the knees and tighten the buttocks , heels firmly pressed to the floor. Lift the shoulders , try to touch your right hand right heel , left hand - left heel .
Drill press number three : supine , lift your legs bent at an angle of 90 degrees to the plane of the floor . Between your legs and body - and 90-degree angle . Hands - behind the head . Raise your shoulders , try to reach your right elbow to left knee and vice versa. That is, follow the twisting . This exercise helps to pump up the obliques .
Drill press number four : supine raskinte arms to the side . This hand position will help you to fix the body. Lift straight ( or slightly curved ) legs at an angle of 90 degrees and carry legs left and right, trying to touch their sex. But try not to take the waist from the floor. And do not worry if your feet do not touch the floor turns : This exercise works simultaneously as for stretching the back muscles and eventually all you get .
Drill press number five : for this very effective exercise need a horizontal bar . Or wall bars . Hanging on the bar at arm's length , try to raise your legs as high as possible . Ideally - to the butt . Funny? But some people do it, worse than you ?
Drill press number six : This is one of the varieties of the previous exercise , a little lite version . It is not necessary to raise the chest straight legs and knees (ie legs bent ) . These exercises are good that , shaking the press , you are simultaneously under the weight of his body stretching the spine , which is extremely important for the health of the back. And strengthen the hands of that too - it is useful , right?
Drill press number seven : for very busy or very lazy . On the way to work or home , in the subway or bus, sitting at a computer or dovarivaya borscht, rhythmically contract or relax press . Try to involve the press as deep as possible , holding the breath in suspense.
Drill press number eight : swing press , not looking up from favorite series . Sit on the edge of the sofa or chair , rest in his hands , put your feet up in front of him . Bend and unbend his feet, trying not to touch the feet of sex.
Exercise for the press the number nine : supine Cast feet on the sofa . Fold arms and lift the trunk, trying to touch her knees .
Exercise for the press room ten : stand on all fours , back straight , and make sure that there is no sag down and the "wheel" - up. This is very important ! Do a full exhalation and maximum gather in the stomach . When the feeling that the stomach stuck to the spine , hold your breath for about 15-20 seconds. Then relax and take a breath.
All exercises for the abs need to perform slight burning sensation in the muscles. No need to pace yourself long daily workouts. Give much greater effect workout every other day. Some coaches advise after exercise for the press to jump on the rope .
BY : Quick Weight Loss Ways
Drill press number two swing obliques press. Lie on your back , bend your legs at the knees and tighten the buttocks , heels firmly pressed to the floor. Lift the shoulders , try to touch your right hand right heel , left hand - left heel .
Drill press number three : supine , lift your legs bent at an angle of 90 degrees to the plane of the floor . Between your legs and body - and 90-degree angle . Hands - behind the head . Raise your shoulders , try to reach your right elbow to left knee and vice versa. That is, follow the twisting . This exercise helps to pump up the obliques .
Drill press number four : supine raskinte arms to the side . This hand position will help you to fix the body. Lift straight ( or slightly curved ) legs at an angle of 90 degrees and carry legs left and right, trying to touch their sex. But try not to take the waist from the floor. And do not worry if your feet do not touch the floor turns : This exercise works simultaneously as for stretching the back muscles and eventually all you get .
Drill press number five : for this very effective exercise need a horizontal bar . Or wall bars . Hanging on the bar at arm's length , try to raise your legs as high as possible . Ideally - to the butt . Funny? But some people do it, worse than you ?
Drill press number six : This is one of the varieties of the previous exercise , a little lite version . It is not necessary to raise the chest straight legs and knees (ie legs bent ) . These exercises are good that , shaking the press , you are simultaneously under the weight of his body stretching the spine , which is extremely important for the health of the back. And strengthen the hands of that too - it is useful , right?
Drill press number seven : for very busy or very lazy . On the way to work or home , in the subway or bus, sitting at a computer or dovarivaya borscht, rhythmically contract or relax press . Try to involve the press as deep as possible , holding the breath in suspense.
Drill press number eight : swing press , not looking up from favorite series . Sit on the edge of the sofa or chair , rest in his hands , put your feet up in front of him . Bend and unbend his feet, trying not to touch the feet of sex.
Exercise for the press the number nine : supine Cast feet on the sofa . Fold arms and lift the trunk, trying to touch her knees .
Exercise for the press room ten : stand on all fours , back straight , and make sure that there is no sag down and the "wheel" - up. This is very important ! Do a full exhalation and maximum gather in the stomach . When the feeling that the stomach stuck to the spine , hold your breath for about 15-20 seconds. Then relax and take a breath.
All exercises for the abs need to perform slight burning sensation in the muscles. No need to pace yourself long daily workouts. Give much greater effect workout every other day. Some coaches advise after exercise for the press to jump on the rope .
BY : Quick Weight Loss Ways
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