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7 the most effective exercises for a beautiful belly. To carve out for themselves just 15 minutes a day!
There are many exercises to create a beautiful belly, but only some of them actually work. So we decided to choose for you the training complex, which will help to effectively deal with this problem. Although we must understand that this is not an easy job. It will require a lot of time and serious effort. But the one who will be able to perform these exercises regularly, will be rewarded with stunning results.
1. Exercise with weights
Pick up the dumbbells (each at least 6 kg).
Hands hold down. Feet shoulder width apart.
Straighten your back, bringing the blades.
Slowly go forward. At the same time the stomach must be stressful.
Continue to go about 45 seconds. If the room in which you are engaged, a small, can turn around and go in the opposite direction.
Putting dumbbell very carefully. To protect your back, sit down gently and leave dumbbells on the floor.
Do 2 sets.
2. Lifts
Lie down on your back, bend your right knee as pictured. Bring your left foot slightly to the side. Raise your right hand up.
Then, put your left hand on the elbow and raised body.
Straighten left arm. The palm should be on the floor.
Raise your hips. The left leg straight.
Will last a few seconds in this position, then slowly return to starting position. On each side make for 5 times.
3. "Bear»
Get on all fours.
Keep your back straight, straining muscles bark and move forward in this position, and then back.
Do three sets of 15-20 repetitions.
4. Shoulder Bridge
Lie down on your back, lift your toes, heels on the floor, knees bent.
Raise hips off the floor and squeeze your buttocks.
Hold for a few seconds at the top, then lower your hips to the floor.
Do exercise 12-15 times.
5. Side bar
Be in the bar.
Roll over on your left side, leaning on his right arm.
Raise your left arm up. Position should get the same as in the photo.
Will hold in this position for 15 seconds.
Repeat for the other side.
6. Plank with hands
Be back in the bar.
Straining muscles bark, keeping your back perfectly straight.
Raise your hand and touch the opposite shoulder, and then put his hand on the floor.
Repeat on the other side. Do the exercises very quickly.
Are provided on each side 15 times.
7. Breathing exercise
Lie down on your back, raise your legs up and bend their knees.
Place one hand on his chest and the other on your stomach.
Breathe deeply through your nose and belly naduy.
Exhale all the air through the mouth and gather in the stomach.
Do 5-10 reps.
With these exercises, you can strengthen your muscles, as well as a bonus to have a beautiful and flat stomach.
Share with your friends these wonderful exercise!
via takprosto.cc
1. Exercise with weights
Pick up the dumbbells (each at least 6 kg).
Hands hold down. Feet shoulder width apart.
Straighten your back, bringing the blades.
Slowly go forward. At the same time the stomach must be stressful.
Continue to go about 45 seconds. If the room in which you are engaged, a small, can turn around and go in the opposite direction.
Putting dumbbell very carefully. To protect your back, sit down gently and leave dumbbells on the floor.
Do 2 sets.
2. Lifts
Lie down on your back, bend your right knee as pictured. Bring your left foot slightly to the side. Raise your right hand up.
Then, put your left hand on the elbow and raised body.
Straighten left arm. The palm should be on the floor.
Raise your hips. The left leg straight.
Will last a few seconds in this position, then slowly return to starting position. On each side make for 5 times.
3. "Bear»
Get on all fours.
Keep your back straight, straining muscles bark and move forward in this position, and then back.
Do three sets of 15-20 repetitions.
4. Shoulder Bridge
Lie down on your back, lift your toes, heels on the floor, knees bent.
Raise hips off the floor and squeeze your buttocks.
Hold for a few seconds at the top, then lower your hips to the floor.
Do exercise 12-15 times.
5. Side bar
Be in the bar.
Roll over on your left side, leaning on his right arm.
Raise your left arm up. Position should get the same as in the photo.
Will hold in this position for 15 seconds.
Repeat for the other side.
6. Plank with hands
Be back in the bar.
Straining muscles bark, keeping your back perfectly straight.
Raise your hand and touch the opposite shoulder, and then put his hand on the floor.
Repeat on the other side. Do the exercises very quickly.
Are provided on each side 15 times.
7. Breathing exercise
Lie down on your back, raise your legs up and bend their knees.
Place one hand on his chest and the other on your stomach.
Breathe deeply through your nose and belly naduy.
Exhale all the air through the mouth and gather in the stomach.
Do 5-10 reps.
With these exercises, you can strengthen your muscles, as well as a bonus to have a beautiful and flat stomach.
Share with your friends these wonderful exercise!
via takprosto.cc
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