Summer is coming, and with it - the desire to be beautiful and slim. Have you dream of admiring male gaze that accompanies your every move? Through exercise strap your dreams will come true! We will reveal to you the secret of one of the best yoga exercises, after which you will not only lose weight, but also to lift the tone all the muscles of your body. Exercise strap is one of the most effective and popular around the world. Thanks to the work of all the muscles of the body strengthens the shoulder girdle, the priest becomes elastic and belly - flat.
The essence of this unique exercise that should be at least once a day, like "hover" above the floor a few minutes, using only the hands and toes. Of course, an inexperienced person is hard enough to be in "limbo" state, even a couple of minutes. Therefore, when laziness will try to persuade you to retreat from the dream, remember that at the moment "freeze" activates the muscles of the body, you get a beautiful and graceful.
Planck - static exercise. In it there is no movement, strokes, turns, because the result curled from the correct position of the body. To do the exercise correctly as possible, listen to our advice:
1. Lie down on the floor belly down.
2. Bend your elbows to 90 degrees and go to the fence lying on the elbows. The body should form a straight line from head to toe.
3. To rely only on the forearm and the tips of the toes. The elbows should be directly under the shoulders.
4. The body keep as straight as possible, the abdominal muscles strained and not relaxing.
5. Try not to bend the hips down to the floor.
6. The feet are put together. So it will be difficult to keep your balance and will increase the load on the muscles of the abdomen.
7. Follow to legs straight and tight, or reduce the load on the straight abdominal muscles, which keeps the lumbar section of deflections.
8. Squeeze your buttocks. Do not let stress before the end of the approach.
9. Attention! The most important point! Make sure that the lumbar spine flat. In no case do not bend it and are not rounded. If you seriously, imagine that your lower back firmly against the wall.
10. Pull the abdomen and try to pull up to the ribs. Do not hold your breath, but throughout the entire approach to try to keep the stomach in this position.
11. Put your elbows directly below the shoulder joints. So you can avoid the load on his shoulders.
Perform each exercise exhale. Hold position to moderate muscle tension. Try to survive in this position as you can: enough to start only 10 seconds.
This drill press is considered to be much more effective than traditional strips, since the weight of the entire body has to hold the two contact points instead of four. You will need to redouble efforts to keep the balance!
1. Lie on your left side, put his elbow just below the shoulder.
2. Straighten legs.
3. Place the right hand on right hip, keep your legs straight.
4. Push your muscles press and lift hips off the floor until the body forms a diagonal, balancing on your forearm and feet.
5. Stay in this position 30-45 seconds. If you do not stand for a long time, do the exercise again to a total of 30 seconds left. Change your hand and repeat the same steps.
1. Plank with a raised leg. Em>
Lift one leg up. By reducing the footprint pressure on the abdominal muscles increases significantly.
2. Planck with his hand raised. Em>
Lift one arm up. As in the first case, you have to exert some power, so as not to fall on its side.
3. Side plank complicated. Em>
Lie on your side, connecting and straighten your legs. With the housing they need to be a straight line. Put your left forearm on the floor (elbow just below the shoulder joint).
4. Strap on fitball. Em>
Use the ball, resting his elbows in it or putting it on foot.
So, what is useful bracket:
1. Buttocks become elastic. You can not just pridash its fifth point of the desired shape, but also get rid of cellulite.
2. Strengthens the back muscles. Plank is an excellent prevention of degenerative disc disease in the neck and lower back, and you can still get rid of the pain in the shoulder and between the shoulder blades, which happens due to wear heavy bags or a permanent seat at the desk.
3. The legs become slender. As the use of all the leg muscles, the result is visible already after the first few days of intensive training.
4. The abdomen becomes flat. Due to the voltage of the whole body exercise both lower and lateral abdominal muscles.
5. Tightens his hands. Due to the fact that the hands take up half the load of body weight, they then trims are simply delicious!
Try to make the bar right now! So easy and fast you have not yet resulted in their body in order. Only 60 seconds per day, and your body will become slim and fit without additional training and painful diets. Like this? Share it with your friends. Do exercises together, and the body will be beautiful in the summer! Hot days are approaching ...
via takprosto cc