It is difficult to achieve perfect figure, especially in such "difficult" areas such as the abdomen and the waist. To keep the weight, keep slim waist, flat stomach at the age of 40 years, it becomes a real problem. But nothing is impossible. Effective exercises for an experienced instructor of fitness, guaranteed to allow you to slim down the waist and belly.
The complex includes special exercises for straight and oblique abdominal muscles, muscles of the back. All the exercises are carefully selected and sorted in a sequence to achieve the maximum result in the shortest time possible.
Complex for a flat stomach contains 10 effective exercises of basic level,which is very possible even for the prepared.
For each exercise, it is proposed, are also the most complicated of the amendments of the advanced level, or Vice versa, the version of the light, if the first stage is difficult to cope with even the basic level.
You do not need special equipment or projectiles, you only need a Mat. So complex for a flat stomach is ideal for practicing at home.
It is recommended to combine exercises abs with aerobic exercises and a balanced diet, because only a single swing of the press is not enough for a belly. Burn fat may not be only one particular area, without the aerobic exercise and a balanced diet flat belly not get, but even bloated abdominal hides the layer of subcutaneous fat.
Following these recommendations, in 2-3 months You are guaranteed to get a thin waist and flat, beautiful abdomen. Yes, unfortunately, this is not a quick process. But the first motivation of these results, we can see in two weeks if you are engaged in through the day.
The basic complex of exercises for a flat stomach
Make sure to study the abdominal muscles need to do workout about 4-5 minutes (swings and blows with the hands, the feet, turn the body, bending), to warm and stretch the muscles to prevent injuries.
The basis of all the exercises for a flat stomach and waist - a classic twist, so first of all, you need to learn how to make them.
A simple touch of the
Initial position: Lying on your back, legs pulled up, with hands behind the head, slightly tighten your press, pulling the ribs towards the hips.
Slowly lift the shoulders off the floor, forcing the abdominal muscles, hold for two counts, up to the original position.
Try the elbows to move forward, his chin came down, the buttocks do not strain during the exercise. Inhale - down, exhale at the top, while the torsion. Repeat 10 times. Stretch, relax, breathe deeply, and returned to repeat 10 times.
This exercise works the muscles of the lower part of the press.
Initial position: lying on your back, lift your legs, ankles parallel to the floor, with your knees at the height of the pelvis, hand in hand.
Tighten the press slowly lift hips off the floor by 2-3 cm without changing the angle of the feet, hold for two reasons, to slowly return to the starting position. Inhale - down, exhale at the top, while lifting your hips. Repeat 10 times. Lower legs, stretch, relax, breathe deeply, and returned to repeat 10 times. Make sure that the back remained pressed to the floor during the exercise.
The twisting and leg lifts
Combines the first two exercises, work with high and low abdominal muscles.
Initial position: lying on your back, lift your legs, ankles parallel to the floor, knees at the level of the pelvis, and the hands behind the head.
Tighten the press, and at the same time, pull the chest and knees towards the other. Lifting the shoulders and the hips off the floor. Repeat 10 times. Lower legs, stretch, relax and repeat 10 times.
Breathe evenly. Exhale during the greatest exertion.
This exercise works the obliques.
Initial position: lying on your back, feet on the ground shoulder width apart, hips, divorced, with the hands behind the head. Alternatively, follow the twisting, until you reach the shoulder to opposite knee, keep the elbow to the shoulder. Another elbow remains on the ground for balance. Scroll down and follow the twisting in the other direction. Without pause do 10 crunches. Rhythm exercises - two count, two accounts down. Try your pelvis to the floor not to interrupt.
The oblique pull of the abdominal muscles, to relax, and again, do 10 crunches.
The twist with lunge
Initial position: lying on your back, legs pulled up to the pelvis, and the hands behind the head, elbows divorced.
Slowly lift the shoulders off the floor, forcing the abdominal muscles, pull one knee to chest, then fully extend the leg. Do 10 repetitions with one leg, then the same exercise on the other.
Press, stretch, relax, and follow the second approach, 10 sit-UPS with a lunge each leg.
Everyone is familiar with the school classes of physical education exercise "the Bicycle" will help to remove the excess of the sides.
Initial position: lying on your back, lift your legs, keep your heels closer to the pelvis, and the hands behind the head, elbows divorced.
Slowly lift the shoulders off the floor, the effort of the abdominal muscles, straighten one leg at an angle of 45 degrees to the floor, the stretch of the front of the shoulder to the knee of the leg bent. Then, without stopping to do the same on the other side. I. e. the imitation of the Bike. Pay attention to the speed of the movement should not be fast. Repeat 10 times. Stretch, relax and take another approach.
Move the fingers of the feet
A simple exercise that gives a serious burden for the press.
Initial position: lying on your back, lift your legs, ankles parallel to the floor, knees together, pelvis, hands behind the head. Forcing the abdominal muscles, lift the shoulders from the ground and slowly tap toes of a foot of the floor, return foot back. The floor, then tap the other side.
Breathe properly: feet to breath, touching the earth exhale. Repeat the exercise 10 times without dropping the shoulders down. Try not to break the back of the plant.
Stretch, relax and take another approach.
The exercise is good considering the press as a whole.
Initial position: lying on your back, put your feet on the ground, hands behind the head.
A little bit tighten your press, pulling the ribs towards the hips. Tensing the abdominal muscles, slowly make a complete circle of rotation of the housing in one direction 5 times, then 5 times the other way.
Breathe properly: exhale up inhale down. Make sure that broke the pelvis away from the floor. Stretch, relax and take another approach.
Deflection with knees bent
In the fight against the stomach, it is also important to train the muscles of the back. This exercise simultaneously with the pumping of the abs and the back.
Starting position: standing on the knees, elbows put on the floor. Your elbows you can put a towel soft. The feet on the socks.
Force your muscles, lift your knees off the floor, hold for three counts, return to the initial position. Repeat 10 times. Bend your knees, stretch ahead, relax, take another approach. Try during the exercises keep your back straight.
The leg lifts from the reference position
This is the best exercise for a strong press.
Initial position: lying on your stomach. Lean on your elbows. The feet on the socks. Lift the body and pull straight. The elbows can put a rolled towel.
Lift one straight leg to the height of the hips, lock it in two sections, return to the initial position. Then lift the leg. Repeat this exercise 10 times for each leg. Breathe properly: exhale during the lifting of the leg. Try to keep your body right, not bending to the rear.
Bend your knees, sit on heels, stretch forward, relax, breathe deeply, and use the second approach, with 10 lifts for each leg.
Do not skip this step, it is important to training.
Traditional stretching of the abdominal muscles, legs, back (bending, stretching) 4-5 minutes.
It is important to
If You read to the end, then You are already working or want to start working on the problem of the abdomen and the waist, so that, once again, it is Important to follow a diet and to combine the pressure of the press with aerobic burden, which can be aerobics, dancing, jumping, or just walking around well. Then Your work will not be in vain, the fat will go from the abdomen, waist will become thin and belly taut and flat.
Torsion. Done correctly and safely!
It is very important to do the exercises CORRECTLY and safely!
Why twisting is so effective for the abs
Exercise on the twist is a universal exercise for the formation of the beautiful, flat stomach. Curling is the only exercise in which fully work all the abdominal muscles.
Abdominal formed, straight and oblique abdominal muscles. During the year, in torsion, all the newspapers are static and dynamic loading, since it is necessary simultaneously to keep the body in a fixed position and do crunches, the muscle in which it is reduced, elongate.
In addition, the torsion of an effective way to tone all the muscle in the rectum of the abdomen, although it is structurally very heterogeneous: top powerful and dense, and the lower part is weak and thin.
In addition, the involved muscles of the lower back. That as muscles antagonists, counteracting the abdominal muscles.
Torsion. Basic technique
The task of the direct and oblique abdominal muscles bend the body, that is to say, to bring the ribs to the pelvis bones. Please note that it is necessary to carry out the ribs and not the shoulders and chest and the pelvic bones, not your knees. Otherwise, the job is not press, and other muscles.
How to do twisting
Lie down on your back, bend your knees, put your heels as close to buttocks. Hands behind the head or fold on the chest.
On the exhale, begin to twist the body, first lower the chin to the chest, then lift your shoulders off the floor, then leaves. The spine lift gently, vertebrae by vertebrae, twisting forward, as You want to curl up in a ball. Move gently, slowly, without jerks, not helping in the legs.
Breathing in the rhythm of a tort, gently, vertebrae by vertebrae, expand the body: first lay on the ground the leaf, then the shoulders, and then the head.
With the correct exercise, You will not be able to sit down, this feature shows that the work of the abdominal muscles, and not any other.
Torsion. Basic errors
- Lock legslying on a surface, horizontal, clinging, for example, behind the sofa or with a partner. This position immediately transfers the load to other muscles. If you look at the legs, the abdominal muscles work only in the position of supine on a flat bench or with a special simulator.
- Coordinate the movements with the breathing. Remember, the increase of the case always occurs on the exhale and return to starting position on inhale.
- Tear the bottom of the back of the plant. The lack of support under the lower back during sit-UPS, it is filled with the loss of the intervertebral discs. Thus, in principle, the twisting, try to keep your lower back into the floor. If you do not do not bend the back, put in below the bottom of the back folded several times a towel.
- To perform the exercise in spurts. Help during the year for Mahi hands and feet. If you can't boot the floor, not shoulders, no leaves, just try to feel the muscle tension of the ribs in the lower part of the abdomen. It is important to stretch the right muscles, not to do an exercise of the maximum amplitude.