Exercises to strengthen the abdominal muscles
We strengthen the abdominal muscles.
Exercises are done on an empty stomach or two hours after a meal. If you prefer to see another effective wayHow quickly to pump the pressgirls and boys at home, be sure to watch the video on the link above. All accessible way is shown. These exercises will require patience and diligence from you, but the result will not be long in coming.
Exercise for the abdominal muscles number 1. To lie on the floor, covered with a rug, put weighting on the stomach. Exhale the stomach as much as possible, pushing the subject. Stay in this position for a few seconds. Then inhale and relax. Repeat 10-15 times.
Exercise for abdominal muscles2. Scatter the floor - a box of matches, and then assemble one of the standing positions, without bending your knees.
Exercise 3.Exercises to strengthen the abdominal muscles. Sit on the stool, fix the legs, hands behind the head.First bend back - down, then to the legs. When tilting backwards, inhale, when leaning forward, exhale. The pace is slow and medium. Repeat 10-12 times in 2-3 approaches.
Exercise for abdominal muscles4. Circular motion of the legs, lying on the back. Lie on your back, hands to take up some heavy object (sofa, bed). Raise the legs, make 10-15 circular movements to the left and to the right in 2-3 approaches. Rest after each approach for 2-3 minutes. The pace is medium and fast. Breathing is arbitrary.
Exercise for the press number5. Circular movements of the trunk to the right and to the left. The legs are wider than the shoulders, hands behind the head. When moving down - exhale, when lifting - inhale. The pace is average. Repeat in each direction 15-20 times in 2-3 approaches. Rest between sets for 2-3 minutes.
Exercise for the muscles of the press №6. In the supine position, fasten the legs of the edge of the sofa or cabinet. Lift your body with elastic movements without bending your legs, trying to touch your feet with your hands. Slowly return to the starting position. Run 10 times. Gradually, the load can be increased.
Exercise for the press number7.I. - sitting on your lap, hands forward. Get down on the right thigh, moving your hands to the left, then return to the starting position and do the same in the other direction. Run 10 to 15 times in each direction.
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