Difficult to reach the perfection of the form, especially in this kind of "complex", the sphere, such as the abdomen and waist. Maintain weight, maintain a thin waist, flat stomach, at the age of 40 years becomes a real problem. But there is nothing impossible. Effective exercises experienced fitness instructor, ensures that allow you to get a thin waist and a flat stomach.
The complex includes special exercises for the straight and oblique abdominal muscles, the muscles of the back. All the exercises are carefully selected and are located in a specific sequence to achieve the maximum result in the shortest possible time.
Complex for a flat stomach that contains 10 effective drills in the basic level,that is, of the forces, even prepared.
For each exercise it is also proposed to more complicated modification of advanced level or, on the contrary, the light version, if in the first stage difficult to handle, even with the basic level.
Does not require special equipment or projectiles, you only need the mat. Therefore, from the structure to a flat belly is ideal for the home.
It is recommended to combine the exercise of a press with aerobics classes and a balanced diet, since a single oscillation of the press is not enough for a flat belly. To burn the fat not only in a particular area, therefore, without loads of aerobic and a balanced diet a flat belly, you will not receive, and even inflated abdominal is going to hide the layer of subcutaneous fat.
By following these recommendations, in 2-3 months You are guaranteed to get a thin waist and flat, views of the torso. Yes, unfortunately, it is not a quick process. But the first to motivate the results that you will be able to see the week through two, if engaged through the day.
Before working out the muscles of the press, it is necessary to perform warm-up exercises 4-5 minutes (mahi and the blows of the hands, the feet, turn the body, inclinations), to heat and stretch the muscles to avoid injury.
The basis of all the exercises for a flat belly and a waist of classic torsion, so that, first of all, it is necessary to learn the best way to take them out.
Initial position: Lying on the back, legs tight, hands behind the head, slightly tighten the press, pulling the ribs towards the thigh.
Slowly lift the shoulders off the floor, the tension of the muscles of the press, hold for two counts, lower to the starting position.
Try the elbows do not pull forward, lowering the chin, the buttocks of the quality during the execution of the exercises. Inspiration - at the bottom, to the breath - at the top, in the moment of torque. Repeat 10 times. Stretch relax deeply take something again, and repeat 10 times.
This exercise works the muscles of the bottom press.
Initial position: lying on back, lift the legs, ankles parallel to the ground, knees at the level of the pelvis, the hands to the sides.
Tighten the press slowly lift your hips off the ground 2-3 cm, without changing the angle of inclination of the legs, hold the position for two counts, slowly return to the starting position. Inspiration - at the bottom, to the breath - at the top, in the moment of the elevation of the hips. Repeat 10 times. Lower the legs, stretch, relax deeply and take something again, and repeat 10 times. Make sure that the back is kept tight to the ground during the exercise.
Combines the first two exercises, it works with upper and lower muscles of the abdomen.
Initial position: lying on back, lift the legs, ankles parallel to the ground, knees at the level of the pelvis, the hands behind the head.
Tighten the press, at the same time pull and on the chest, and knees to meet each other. Lift shoulders and hips off the floor. Repeat 10 times. Lower the legs, stretch, relax again, and repeat 10 times.
The way of breathing evenly. The exhalation at the moment of greatest tension.
This exercise works the abdominal muscles, obliques.
Initial position: lying on the back, feet on the floor to the width of the shoulders, thighs apart, hands behind the head. Alternatively, right-turn, reach the opposite shoulder to the tribe, keep the elbow at shoulder height. Another elbow remains on the ground to maintain balance. Lower down and follow the curvature on the other side. Without pause do 10 laps. The pace of the exercises on two counts up, two counts down. Try pelvic floor not separated.
Pull of the oblique muscles of the press, to relax and go back to doing 10 laps.
Initial position: lying on the back, the legs tight to the pelvis, hands behind head, elbows extended.
Slowly lift the shoulders off the floor, the tension of the muscles of the press, squeezing a knee, chest, and then pull the leg. Do 10 repetitions with one foot, and then, similar to the year-over-year.
Pull of the press, relax and follow in the second approach, of 10 turns with an attack on each foot.
All known even with classes in the schools of physical education, the exercise of the "Bike" will help to remove the excess from the sides.
Initial position: lying on the back, legs, lift, heel, hold more near the pelvis, hands behind head, elbows extended.
Slowly lift the shoulders off the floor, the tension of the muscles of the press, and stretch one leg at a 45-degree angle with the floor, stretch the opposite shoulder to the knee of the bent leg. Then without pause, do the same thing with the other side. That is to say, the imitation of the bike. Keep in mind the speed, the movement must be fast. Repeat 10 times. Stretch relax, and follow another approach.
A simple exercise, which gives a great load on the wheel press.
Initial position: lying on back, lift the legs, ankles parallel to the ground, knees together, at the level of the pelvis, the hands behind the head. Tighten the muscles of the press, lift the shoulders off the floor and slowly touch the tip of a foot on the floor, place the back leg. Then tap on the floor of the other end.
Breathe properly: legs up to the breath, the feel of floor – exhalation. Repeat the exercise 10 times, do not drop the shoulders down. Try not to break the back of the floor.
Stretch relax, and follow another approach.
The exercise is in charge of all the press.
Initial position: lying on your back, place your feet on the floor, hands behind the head.
Slightly tighten the press, pulling the ribs towards the thigh. The tension of the muscles of the belly, slowly make a full circle of rotation of the housing in a side to side 5 times and then 5 times on the other side.
Breathing properly: exhaling on the top, at the bottom of the breath. Make sure that the pelvis is not broke off the sex. Stretch relax, and follow another approach.
In the fight against the belly, it is also important to train the muscles of the back. This exercise at the same time targets the abdominal muscles and the back.
Starting position: standing, kneeling, place your elbows on the floor. Below the elbows you can put a soft towel. Place feet in socks.
The tension of the muscles, lift the knees from the floor, hold the position for three accounts, come back to the initial position. Repeat 10 times. Bend at the knees, stretched forward, relax, follow a different approach. Try during the exercise, keep your back straight.
It is the best exercise for the good press.
Starting position: Lie face down. Lean on the elbows. Place feet in socks. Lift the body and throw it in the face of poker. Below the elbows can put a pile of the towel.
Lift one straight leg to the height of the hip, secure it on two accounts, return to the starting position. Then, lift the other leg. Repeat the exercise 10 times with each leg. Breathing properly: exhaling to do it in the time of elevation of the leg. Try to keep body straight, do not - in the back.
Bend your knees, sit back on your heels, stretch forward, deeply relax, take something, and follow in the second approach, 10 of raises for each leg.
Don't skip this step, it is important to the time of the training.
Traditional stretching of the muscles of the abdomen, legs, back (bending, stretching) 4-5 minutes.
If you've read up to the end, it means that You already work or want to start working on the problem of the abdomen and the waist, so once again, we reiterate: it is Important to follow a diet and combine rocking the press with aerobic load, this can be aerobic, dance, jump, or simply walk fast step. Then, Your work will not be in vain, the fat will go away with the abdomen, the waist will be thin and tight stomach, and screen.
It is very important to perform the exercises SAFELY and CORRECTLY!
Exercises in the curvature is a universal exercise for the formation of the beautiful, flat belly. The torque is the only exercise that fully work all the abdominal muscles.
Abdominal formed straight and oblique muscles of the abdomen. During the time of execution of the exercises of torsion of all the press it receives immediately, and static and dynamic load, because it falls at the same time keeping the body in a fixed position and perform turns, and the muscles decrease, what is.
And torque allow you to bring in the tone of the entire straight muscle of the abdomen, although its structure is very irregular: in the top part of a powerful and thick, and at the bottom of the weak and thin.
In addition, involving the muscles of the lumbar area. Them, as the muscles antagonists, have the opposition of the abdominal muscles.
The task of the straight and oblique muscles of the abdomen, bending the body, that is to say, the movement of the fin to changer of bones. Keep in mind that movement it is necessary to know the side, and not the shoulders and chest and is the changer of bones, not to the knees. Otherwise, work will not be of the press, and other muscles.
Lie on your back, bend your knees, the heel place as close as possible to the buttocks. Of the hand wear behind the head or fold on the chest.
As you exhale begin to roll up the body, first lower the chin on the chest, and then lift the shoulders off the floor, then of the scapula. The spine gently lift the vrtebra by vertebra, followed by twisting forward, as if you want to set in the tangle of. Move smoothly, without haste, without strain, not helping the feet.
To breathe at the same pace, as twisted, also without problems, the vrtebra by vertebra, expand the body: the first place on the floor of the scapula, and then the shoulders, then the head.
With the correct execution of the exercises, You will not be able to sit, this feature will show that work exactly the muscles of the press, and not of others.
