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We are drawn and grow thin! 5 exercises to burn fat in the abdominal area.
Even in a joyful holiday season is not to be lazy and relax. Maintain a healthy body is always important! Therefore, «Website» will show you some exercises, but rather stretching yoga asana , effectively fight fat deposits in the abdominal area.
If you are not familiar with yoga, do not worry. Perform these exercises slowly and do not forget about the quiet, deep breathing. Within a week daily practice you will notice a pleasant change in shape!
Cobra Pose (Bhudzhangasana) Lie down on your stomach, straining your knees and keep your feet together. Li > Make exhale, push the palm of your hand firmly on the floor and slightly tighten the torso up. In this position, breathe in and out. Take a breath, go on to lift the body up until fully straighten your arms. Stay a while in this position. Tighten the muscles of legs. Being in this position for half a minute, do not forget about the quiet breathing. Exhaling, bend your elbows and lower your body to the floor. Repeat the exercise 5 times, then relax.
bow Pose (Dhanurasana) Lie down on your stomach face down. exhale, bend your knees. Hold out your hand back and grabbed his left hand for the left ankle and right hand - for the right ankle. Breathe calmly. exhale, begin to pull your feet up. At the same time raise your knees and pulling the whole body. Raise your head and take it as far as possible back. No ribs or pelvis should not touch the floor. Only the abdomen bears the weight of the body. When fully vytyanesh feet up, connect the hips, knees and ankles. Stay in this position for 30 seconds. Remember to breath! Making exhale, let go of the ankle, leg pulling straight. Lowering his head and feet on the floor, relax.
Pose boats (Naukasana) Lie down on your back . Hands extend along the body, legs together. Doing breath, start at the same time lift the legs and stretch your hands to the feet. While in this position, as shown in the picture, keep your balance for 30 seconds. Your body will "vibrate". This is a normal process, but do not forget to breathe. Slowly return to starting position and relax. Repeat 3-5 times.
Pose board or plank (Kumbhakasana) Planck considered the most effective posture for strengthening of almost all muscles. There are many variations of the plank, but offer you a basic version of yoga.
Get on your hands and knees. Stretch your legs back, bend the toes so that the shoulders were straight on the palms. Put a little chin, the neck must continue the line of the spine. Pull belly and vzgyani forward. Make at least three deep breaths in this position. Repeat movement 5 times.
Pose liberation wind (Pavanamuktasana) Lie down on your back, stretch your legs , arms stretch upward. exhale, bend your knees and slowly tighten their chest. Hugging her knees. Stay in this position a minute. Do not forget about the deep breathing. On the exhale, lower your arms and legs on the floor. Repeat the exercise 5 times.
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With these asanas you can tighten the abdominal muscles
We wish you and your friends always stay in great shape !
If you are not familiar with yoga, do not worry. Perform these exercises slowly and do not forget about the quiet, deep breathing. Within a week daily practice you will notice a pleasant change in shape!
Cobra Pose (Bhudzhangasana) Lie down on your stomach, straining your knees and keep your feet together. Li > Make exhale, push the palm of your hand firmly on the floor and slightly tighten the torso up. In this position, breathe in and out. Take a breath, go on to lift the body up until fully straighten your arms. Stay a while in this position. Tighten the muscles of legs. Being in this position for half a minute, do not forget about the quiet breathing. Exhaling, bend your elbows and lower your body to the floor. Repeat the exercise 5 times, then relax.
bow Pose (Dhanurasana) Lie down on your stomach face down. exhale, bend your knees. Hold out your hand back and grabbed his left hand for the left ankle and right hand - for the right ankle. Breathe calmly. exhale, begin to pull your feet up. At the same time raise your knees and pulling the whole body. Raise your head and take it as far as possible back. No ribs or pelvis should not touch the floor. Only the abdomen bears the weight of the body. When fully vytyanesh feet up, connect the hips, knees and ankles. Stay in this position for 30 seconds. Remember to breath! Making exhale, let go of the ankle, leg pulling straight. Lowering his head and feet on the floor, relax.
Pose boats (Naukasana) Lie down on your back . Hands extend along the body, legs together. Doing breath, start at the same time lift the legs and stretch your hands to the feet. While in this position, as shown in the picture, keep your balance for 30 seconds. Your body will "vibrate". This is a normal process, but do not forget to breathe. Slowly return to starting position and relax. Repeat 3-5 times.
Pose board or plank (Kumbhakasana) Planck considered the most effective posture for strengthening of almost all muscles. There are many variations of the plank, but offer you a basic version of yoga.
Get on your hands and knees. Stretch your legs back, bend the toes so that the shoulders were straight on the palms. Put a little chin, the neck must continue the line of the spine. Pull belly and vzgyani forward. Make at least three deep breaths in this position. Repeat movement 5 times.
Pose liberation wind (Pavanamuktasana) Lie down on your back, stretch your legs , arms stretch upward. exhale, bend your knees and slowly tighten their chest. Hugging her knees. Stay in this position a minute. Do not forget about the deep breathing. On the exhale, lower your arms and legs on the floor. Repeat the exercise 5 times.
< br>
With these asanas you can tighten the abdominal muscles
We wish you and your friends always stay in great shape !
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