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Begin to prepare for the season of two piece swimwear is never too late. And that preparation took place as quickly as possible, it is best to choose one most effective exercise, and the result will not keep itself waiting.
Tonight we are at the Website
will tell you about the exercise "reverse plank", which while not as popular as the normal plank, but no less useful.
Sit on the floor. Straighten your legs in front of him. Place your palms on the floor, spread your fingers for maximum support. Tilt your torso at a 45° angle to the floor. Put your hands behind your buttocks so that they are level with the shoulders. Maintain your body weight with hands and heels, lifting your buttocks. Lift the torso, legs and buttocks until they are on the same level as in the classical limit. Tighten your abdominal muscles and pull it until the building moves up. Hold this position for 15-60 seconds. Slowly lower the body.Effect:
- Taut booty and calves. Compared to conventional (or "straight") strap back gives a lot more load on the gluteal and calf muscles.
- Improvement of metabolism. While you're standing in the bar, the calories may be consumed even in a greater amount than when performing dynamic exercises. It is noticed that most of the people practicing this exercise, almost no problems with the metabolism.
- Smooth spine. Back strap ensures better posture, because, by doing so, we engage the muscles that help to keep your back straight. This is especially important for those who work in the office.
- Relief from pain and clips in the back. If you do at least 3-4 times a week opposite the bar, you will get rid of aches and clips in the back. Plank (both reverse and straight) is working effectively all the responsible muscles.
- Flat stomach. And not only. When performing exercises it is important not to omit the pelvis, not to throw back the head, the back should be as straight as possible. Reverse plank not only strengthens the muscles of the arms, abs and legs, but also stretches the muscles in shoulders.
According to the materials coachmag.co.uk See also
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