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How to get rid of sagging belly at home
Are you upset because of the fat on your waist? Want to have a flat stomach? This exercise is aimed at strengthening the crust and stamina and also help burn excess fat.
This exercise program is quite complex, so to implement it you should first warm up. Before starting the workout, perform a complete warm-up and stretching to get my heart rate up, prepare the joints and muscles to load.
Thirty two million six hundred sixty thousand forty five
If you are a beginner, as needed, to make a break between exercises. And if you have a good physical preparation, increase the number of sets to 4, keeping the same number of repetitions. To enhance the load and burn more calories exercise one after another without interruption until complete approach. Take a break (1-3 minutes) and start a new set.
This exercise for a flat stomach it is necessary to perform 2-3 times a week. After each session do stretching to improve the effect.
1. Some burpees
Starting position — stand straight, with your feet shoulder-width apart. From a standing position, go into squat position with hands on the floor. Uprites hands on the floor and pull legs back in one quick motion, taking the emphasis lying (you should be in plank position). Do one pushup from the floor. Then pull the legs to the body and a powerful thrust you jump up, raising arms straight above the head.
Twenty two million five hundred ninety four thousand ninety three
Perform 3 sets of 10 repetitions.
2. Twistings
Starting position — lie on your back; a right-angle bend your knees; keep your hands behind your head, spreading your elbows to the sides. Tighten your abdominal muscles and slowly lift up your shoulders from the floor to the pelvis. Arrived at the top, slowly return to starting position.
Four million six hundred fifty eight thousand one hundred ten
Perform 3 sets of 15 repetitions.
3. Exercise "dive bomber»
Starting position — stand with your feet slightly wider than shoulders; lean hands to the floor, bowing at the waist; lift the pelvis upwards (the position should resemble a triangle shape). Then slowly bend your elbows, lowering my head closer to the floor and make a motion similar to dive under the obstacle; log in position, as in classic push-UPS. Do the same in reverse to return to its original position.
Seventy nine million one hundred thirteen thousand one hundred forty one
Perform 3 sets of 12 repetitions.
4. Exercise "climber»
Starting position — take position, as in classic push-UPS. Without lifting your feet off the floor, pull your right knee to your chest. Now sharp movement (like Bouncing) switch legs, moving the left knee forward and right — back. Continue to follow the movement, changing feet at the maximum speed.
Two million five hundred fifty seven thousand six hundred eighty nine
Perform 3 sets of 15 repetitions.
5. Squats with vypryga
Starting position — standing, feet on width of shoulders. Slowly lower into a half squat, the hips should be parallel to the floor. Take a leap, fully straightening the leg. Land and repeat as needed.
Fourteen million ninety seven thousand nine hundred ninety three
Perform 2 sets of 15 repetitions.
6. Leg raises lying on your back
Starting position — lie on your back, arms along the body, legs straight. Raise straight legs to vertical position relative to the floor (while lifting do exhale). Lower the legs to touch the floor and immediately lift again.
Twelve million six hundred fourteen thousand nine hundred fifty five
Perform 2 sets of 15 repetitions.
7. Exercise "wipers»
Starting position — lie on your back; squeeze your feet together and bend at the knees at a 90 degree angle, raise them above the floor; place hands at sides with palms down at a 45 degree angle to your torso. Tighten your abdominal muscles to support your back, and then lower your legs 45 degrees to the left. Return to starting position and then slowly lower them to 45 degrees to the right.
Eight million twenty five thousand two hundred thirty four
Perform 2 sets of 15 repetitions.
8. The exercise "Superman»
Starting position — lie face down, hands right in front of him. On the exhale, simultaneously lift arms, legs and chest off the floor (try to strain your lower back). Softservices in this position for 2 seconds. On the inhale slowly lower to starting position.
Fifteen million eight hundred eighty nine thousand four hundred twenty eight
Perform 2 sets of 15 repetitions.
9. The knees up to the chest
Starting position — lie on your back, leaning on bent at the elbows. Bending and holding my knees together, pull your legs to your chest (while driving, lift the head, neck and shoulders up). Softservices in this position, then slowly return to starting position.
Sixty three million one hundred eighty eight thousand seven hundred forty nine
Perform 1 sets of 15 repetitions.
10. Side plank
Lie on your right side. Would you sit up, leaning on elbow; lift legs and hips off the floor, touching feet and legs together (pointing forward). The opposite hand is place on the waist. Tighten your glutes to maintain balance. Softservices in this position for 15 seconds.
Sixty five million eight hundred ninety two thousand nine hundred thirty three
Perform 1 set for 30 reps.
11. Exercise "surveyor»
Starting position — stand with your feet shoulder width of the pelvis, lean forward and put your hands on the floor in front of him. The tensioning core and keeping the legs straight, walk the hands forward. Try to go as far as possible, not bending at the waist without dropping the pelvis. Softservices in this position, then slowly walk the hands back, returning to the initial position.
Eighty eight million three hundred thirty eight thousand eight hundred fifty two
Perform 1 sets of 15 repetitions.
12. Bar
Lie on your stomach. Would you sit up, leaning on bent at a right angle to the forearm and toes; keep the back smooth, straining body. You should feel as strongly tense your abs. For a start, try to survive in positiivsete about 30 seconds, over time you can increase the time.
Sixteen million eighty three thousand two hundred seventy six
Perform 1 set for 30 reps. published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: fitfixed.com/training/advise/kak-izbavitsya-ot-obvisshego-zhivota-doma/
This exercise program is quite complex, so to implement it you should first warm up. Before starting the workout, perform a complete warm-up and stretching to get my heart rate up, prepare the joints and muscles to load.
Thirty two million six hundred sixty thousand forty five
If you are a beginner, as needed, to make a break between exercises. And if you have a good physical preparation, increase the number of sets to 4, keeping the same number of repetitions. To enhance the load and burn more calories exercise one after another without interruption until complete approach. Take a break (1-3 minutes) and start a new set.
This exercise for a flat stomach it is necessary to perform 2-3 times a week. After each session do stretching to improve the effect.
1. Some burpees
Starting position — stand straight, with your feet shoulder-width apart. From a standing position, go into squat position with hands on the floor. Uprites hands on the floor and pull legs back in one quick motion, taking the emphasis lying (you should be in plank position). Do one pushup from the floor. Then pull the legs to the body and a powerful thrust you jump up, raising arms straight above the head.
Twenty two million five hundred ninety four thousand ninety three
Perform 3 sets of 10 repetitions.
2. Twistings
Starting position — lie on your back; a right-angle bend your knees; keep your hands behind your head, spreading your elbows to the sides. Tighten your abdominal muscles and slowly lift up your shoulders from the floor to the pelvis. Arrived at the top, slowly return to starting position.
Four million six hundred fifty eight thousand one hundred ten
Perform 3 sets of 15 repetitions.
3. Exercise "dive bomber»
Starting position — stand with your feet slightly wider than shoulders; lean hands to the floor, bowing at the waist; lift the pelvis upwards (the position should resemble a triangle shape). Then slowly bend your elbows, lowering my head closer to the floor and make a motion similar to dive under the obstacle; log in position, as in classic push-UPS. Do the same in reverse to return to its original position.
Seventy nine million one hundred thirteen thousand one hundred forty one
Perform 3 sets of 12 repetitions.
4. Exercise "climber»
Starting position — take position, as in classic push-UPS. Without lifting your feet off the floor, pull your right knee to your chest. Now sharp movement (like Bouncing) switch legs, moving the left knee forward and right — back. Continue to follow the movement, changing feet at the maximum speed.
Two million five hundred fifty seven thousand six hundred eighty nine
Perform 3 sets of 15 repetitions.
5. Squats with vypryga
Starting position — standing, feet on width of shoulders. Slowly lower into a half squat, the hips should be parallel to the floor. Take a leap, fully straightening the leg. Land and repeat as needed.
Fourteen million ninety seven thousand nine hundred ninety three
Perform 2 sets of 15 repetitions.
6. Leg raises lying on your back
Starting position — lie on your back, arms along the body, legs straight. Raise straight legs to vertical position relative to the floor (while lifting do exhale). Lower the legs to touch the floor and immediately lift again.
Twelve million six hundred fourteen thousand nine hundred fifty five
Perform 2 sets of 15 repetitions.
7. Exercise "wipers»
Starting position — lie on your back; squeeze your feet together and bend at the knees at a 90 degree angle, raise them above the floor; place hands at sides with palms down at a 45 degree angle to your torso. Tighten your abdominal muscles to support your back, and then lower your legs 45 degrees to the left. Return to starting position and then slowly lower them to 45 degrees to the right.
Eight million twenty five thousand two hundred thirty four
Perform 2 sets of 15 repetitions.
8. The exercise "Superman»
Starting position — lie face down, hands right in front of him. On the exhale, simultaneously lift arms, legs and chest off the floor (try to strain your lower back). Softservices in this position for 2 seconds. On the inhale slowly lower to starting position.
Fifteen million eight hundred eighty nine thousand four hundred twenty eight
Perform 2 sets of 15 repetitions.
9. The knees up to the chest
Starting position — lie on your back, leaning on bent at the elbows. Bending and holding my knees together, pull your legs to your chest (while driving, lift the head, neck and shoulders up). Softservices in this position, then slowly return to starting position.
Sixty three million one hundred eighty eight thousand seven hundred forty nine
Perform 1 sets of 15 repetitions.
10. Side plank
Lie on your right side. Would you sit up, leaning on elbow; lift legs and hips off the floor, touching feet and legs together (pointing forward). The opposite hand is place on the waist. Tighten your glutes to maintain balance. Softservices in this position for 15 seconds.
Sixty five million eight hundred ninety two thousand nine hundred thirty three
Perform 1 set for 30 reps.
11. Exercise "surveyor»
Starting position — stand with your feet shoulder width of the pelvis, lean forward and put your hands on the floor in front of him. The tensioning core and keeping the legs straight, walk the hands forward. Try to go as far as possible, not bending at the waist without dropping the pelvis. Softservices in this position, then slowly walk the hands back, returning to the initial position.
Eighty eight million three hundred thirty eight thousand eight hundred fifty two
Perform 1 sets of 15 repetitions.
12. Bar
Lie on your stomach. Would you sit up, leaning on bent at a right angle to the forearm and toes; keep the back smooth, straining body. You should feel as strongly tense your abs. For a start, try to survive in positiivsete about 30 seconds, over time you can increase the time.
Sixteen million eighty three thousand two hundred seventy six
Perform 1 set for 30 reps. published
P. S. And remember, only by changing their consumption — together we change the world! ©
Join us in Facebook , Vkontakte, Odnoklassniki
Source: fitfixed.com/training/advise/kak-izbavitsya-ot-obvisshego-zhivota-doma/
