Hard to reach the perfection of character, especially in such "difficult" areas such as abdomen and waist. To keep the weight, save a thin waist, a flat stomach at the age of 40+ years to a real Problem. But nothing is impossible. Effective exercises, offered by an experienced Fitness Trainer, allow guaranteed to get a thin waist and a flat stomach.
The complex, which consists of special exercises for the straight and oblique abdominal muscles, back muscles. All the exercises are carefully selected and are in a specific order for an optimal result in the shortest amount of time.
The complex for a flat stomach contains 10 effective exercises of the basic level,the, very, best, even for untrained.
For each exercise, it is proposed that complex modification for the advanced, or Vice versa, a Lite Version, if in the first Phase of difficult, self-starting value.
You need no special equipment or grenades, just the Mat. Therefore, complex for a flat stomach is ideal for practicing at home.
It is recommended that you combine the exercises for the abdominal muscles with aerobics classes and a well-balanced diet, because only a swing of the press is not sufficient for a flat stomach. Fat to burn , it is impossible only in a certain area, so without aerobic loads and balanced diet, a flat stomach, you not, and also the rolled belly muscles hide the layer of subcutaneous fat.
If you have this recommendations, after 2-3 months you are guaranteed to have a thin waist and flat, beautiful belly. Yes, unfortunately, this is not a quick process. But the first motivating results you can see after two weeks if you through the day.
Basic exercises for a flat stomach
Before the examination, the abdominal muscles must be 4-5 minutes warm-up (Mahi and punches, kicks, rotation of the housing, the inclines), warm-up and stretch your muscles to avoid injury.
The basis of all exercises for a flat stomach and waist - a classic twist, so, first of all, we need to learn them properly.
A simple twist
Starting position: supine position, tightened the legs, the hands behind the head, slightly tighten your abs to pull the ribs towards the hips.
Slowly lift the shoulders off the floor, straining your abdominal muscles, hold for two bills, you go back to the starting position.
Try not to elbow pull to the front, to lower the chin, the buttocks during the exercise. Breath at the bottom, exhale at the top, while the twisting. Repeat 10 times. Stretch, relax, breathe deeply, and repeat 10 times.
The rise of the legs
This exercise works the muscles of the lower press.
Starting position: lying on your back, lift the legs, ankles parallel to the ground, the knee at the level of the pelvis, the hands in the sides.
Your abdominal muscles tight, slowly lift the hips from the ground on 2-3 cm, without changing the angle of inclination of the legs, back and hold for two invoices, slowly to the starting position. Breath - down, exhale - up, while lifting the hips. Repeat 10 times. Lower your legs, stretch, relax, breathe deeply, and repeat 10 times. Make sure that the back remained pressed to the floor during the exercises.
Rotation and the rise of the legs
Combines the first two exercises, working with the upper and lower abdominal muscles.
Starting position: lying on your back, lift the legs, ankles parallel to the ground, the knee at the level of the pelvis, the hands behind the head.
Your abdominal muscles tighten, at the same time be tightened and the breast, and to make kneeling, facing each other. Under the shoulders and the hips from the floor. Repeat 10 times. Lower your legs, stretch, relax, and repeat 10 times.
You breathe evenly. Exhale during the highest load.
This exercise works the oblique abdominal muscles.
Starting position: supine position, feet on the floor shoulder-width, hip, vaginal, hands behind the head. Alternately, they lead to twisting and the handle with the shoulder to the opposite knee, keep the elbows at shoulder height. Another elbow remains on the ground for the conservation of equilibrium. Go down and perform the rotation in the other direction. Without breaks, you do 10 Situps. To keep the pace of the exercises on two accounts on two bills. Try the pool does not scrape off the floor.
Tighten the abdominal oblique muscles, relax, and do 10 Situps.
Twist with lunge
Starting position: supine position, the legs tightened to the pelvis, the hands behind the head, elbows divorced.
Slowly lift the shoulders off the floor, contract abdominals, pulling the chest with a knee, then fully straighten the leg. You do 10 reps with one leg, then a similar exercise for the other.
Drag the press, relax, and run the second approach, after 10 Situps with lunge on each leg.
All the familiar yet with the school sports teaching exercise "Bicycle" help remove the excess on the sides.
Starting position: supine, legs lift the heel to keep you closer to the pelvis, the hands behind the head, elbows divorced.
Slowly lift the shoulders off the floor, abdominal muscles tense, stretch it a foot at an angle of 45 degrees to the ground, stretch in the opposite shoulder to the knee bent feet. Then without a break you run the same on the other side. That is, the simulated bike ride. Pay attention to the speed, the movement must not be fast. Repeat 10 times. Stretch, relax, and perform another approach.
A simple exercise, which is a heavy burden for the press.
Starting position: lying on your back, lift the legs, ankles parallel to the floor, the knee, at the level of the pelvis, the hands behind the head. You strain your abdominal muscles, lift the shoulders off the floor and slowly tap the toes of a foot of the ground, bring it back to the feet. Then tap the bottom of the other sock.
You are breathing: legs up inhalation, in contact with the floor – exhale. Repeat the exercise 10 times, without the shoulders fall down. Try not to tear the back off the floor.
Stretch, relax, and perform another approach.
The exercise works the whole of the press.
Starting position: lying on your back, place the feet on the floor, hands behind the head.
Slightly tighten your abs to pull the ribs towards the hips. The abdominal muscles tensing, she slowly make a full circle rotation of the housing in one direction 5 times, then 5 times in the other direction.
You are breathing: above breathing out, inhale down. Make sure that the pelvis away from the floor. Stretch, relax, and perform another approach.
Bending with your knees bent
In the fight with the stomach, it is also important to train the muscles of the back. This exercise at the same time it pumps the abdomen muscles and the back.
Starting position: stand on knees, place elbows on the floor. Under the elbow, you put a soft towel. The legs put on the socks.
The muscles that lift the knees up from the floor, hold for three accounts, in the starting position. Repeat 10 times. Bend your knees, stretch forward, relax, go another approach. Try during exercise the back you just keep.
The rise of the legs in a supporting Position
This is the best exercise for a good press.
Starting position: lie on the belly. They are based on the elbow. The legs put on the socks. Lift the body and drag you in sound. Under the elbow rolled towel can.
Lift one straight leg to the height of the hip, back, fix it on two accounts, in the starting position. Then lift the other leg. Repeat the exercise 10 times for each leg. Breathe properly: exhale while lifting the legs. Do not try to keep the body straight, in caves in the back.
Bend your knees, sit on heels, stretch forward, relax, breathe deeply, and run the second approach, after 10 lifts for each leg.
Do not skip this step, it is an important point of the training.
Traditional Stretching, Belly, Legs, Back (Bending, Stretching) For 4-5 Minutes.
If you are up to the end of the reading, you already start working or want to work on the Problem, in the abdomen and waist, so once again: it is Important to have a diet to follow and combine Rocking of the press with aerobic training, it can be aerobics, dancing, jumping, or just walking with a quick step. Then your work is in vain that fat off your belly, the waist thinner, the stomach is Fit and flat.
Twists. Run properly and safely!
It is the exercises is very important to CORRECTLY and SAFELY!
Why twist is so effective for abdominal muscles
Exercises on rotation – a universal exercise for the formation of the beautiful, flat stomach. Twist – it is the only exercise that fully all of the abdominal muscles to work.
Abdominal muscles formed straight and oblique abdominal muscles. During the training, the entire press, with a twist and the static and dynamic load, because it is at the same time, you hold the to perform the housing in a fixed Position and rotation, in which the muscles contract, stretch.
Wherein, twisting, allow you to effectively streamline the entire straight muscle of the abdomen, although they are in their structure very mixed: at the top of a powerful and thick, and at the bottom weak and thin.
In addition, the muscles of the loin involved. You, as the muscles are antagonists, have the opposite effect on the muscles of the press.
Twists. Basic technique
The task of the straight and oblique abdominal muscles in case of bending, i.e., increase the ribs to the pelvic bone. Please note that zoom in on only the ribs and not the shoulders and chest and it is precisely on the pelvic bone, to the knees. Otherwise it will not work the press, and other muscles.
How to twist
You lay on your back, bend your knees, put your heels as close as possible to the buttocks. The hands clasped behind the head, or wrinkles on the chest.
On the exhale, begin to twist the body, first of all, you lower the chin to the breast, then tear off shoulders off the ground, then the shoulder blades. The spine, lifting you slowly, vertebra for vertebra, with the roles of a twist to the front, as if you want to, in a ball together. They move slowly, slowly, without stuttering, not the legs help.
Inspirations in the same Tempo, such as roles, even gently, vertebrae by vertebrae, expand the body: first of all, the shoulder-blades lay on the floor, then the shoulders, then the head.
In the case of the correct execution of the exercises, you will not be able to put this feature shows that the work your abdominal muscles, and not any other.
Twists. Basic Error
- Fix the leg, lying on a horizontal surface, clinging, for example, behind the Sofa or with a Partner. In this Position, the load immediately transfers to other muscles. In the case of fixed legs, abdominal muscles location on the incline bench or with a special Simulator works only in the abdominal.
- Non-compliance of the movement with the breathing. Remember, the case always comes on the exhalation, and the return to the starting position inhale.
- Tear off the lower back from the floor. The lack of support in the loin while twisting herniated intervertebral discs subject. So at the beginning of twisting you try to press the lower back into the floor. If not, bend the back, put them under the loin several times folded towel.
- Perform the exercise in spurts. Not help, during the exercise, hands and feet moving. If you can't tear from the ground, neither the shoulders nor the shoulder blades, just try to feel the tension of the muscles of the ribs to the lower abdomen. It is important to tighten the right muscles to do an exercise and not on the maximum Amplitude.