811
How to strengthen the abdominal muscles: 8 exercises for amazing figure.
Revision «Website» remove belly fat
Exercises for the muscles of the abdominal
Exercises to strengthen the muscles of the abdominal pressaNachalny level
Press butterfly Lie down on your back, bend your knees and spread his legs apart, keep your feet together and hands behind head. Without bending your back, slightly raised body and hold this position for a few seconds. Get down to the starting position. Repeat the exercise 10 times.
Exercise for obliques Lie down on your back, bend your knees, his hands along the floor. Slightly elevated body housing and forward tyanis the left hand, then his right. The head and neck should remain on the same line, and the lower part of the back - pressed to the floor. Repeat 15 times on each side.
Planck In this complex exercise bar so do 10 sets of 3 seconds.
Mid
reach for toes! Lie down on your back, lift your legs and arms to tyanis socks. This back and legs do not bend. With you 2 sets of 15 repetitions.
Bicycling In the supine position slightly elevated body body, hands behind his head, back straight. Touch the elbow of the right hand of the left leg knee, and vice versa. Repeat the exercise in each direction 15 times. Do 2 sets.
Advanced
level Knees up For this exercise, you need to hold fast to the backs of chairs. Slightly bend your elbows, shoulders slumped down and relax your neck. Slowly lift the knees up. Do 3 sets of 10 times.
Feet on the sides Lie down on your back, arms out, legs up. Keeping his body off the floor, put his feet flat on the right side and then the left. Do 2 sets of 15 times on each side.
Exercise Ball In this position, as shown in the picture, start to do the following: keep your back straight, lift the legs one by one by a few centimeters. Here campaign 2 to 15 times.
Start with the simple and to the extent possible transition to a more sophisticated level. You certainly will succeed!
< A set of exercises for the abdominals
How to cook meat pies Ossetian. Try them only once, will never forget the taste!
15 great ideas for those who have a small bathroom.