Home exercise to strengthen the back and abdominal muscles. Gentle load!

If you want to strengthen your abdominal muscles and back muscles, then you need this exercise. It is highly efficient and, and quite simple. The main thing - this exercise does not overload the lower back. For his performance you will need a chair. It will keep your legs bent at a right angle. Those who have tried to imagine such a workout, says its effectiveness. Plus, we offer you to learn how to relieve tension in the back after class.

to do the exercises for the abdominal muscles
The first week: 2 sets of 10 times. Rest 1 minute.

The second week: 3 sets of 16 times. Rest between sets 45 seconds.

Third week: 4 sets of 20 times. Rest 30 seconds.






To relieve tension in the back. Stay in the same position. Relax your arms and shoulders. Slowly inhale air through the nose, exhale through the nose also. When inhaling stomach should inflate like a balloon, it does not need to strain it. On the exhale, the belly of the retractor. Take short breath-hold. Then slowly exhale.

This exercise removes tension from the back muscles after excessive load.

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via takprosto cc

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