flat stomach

- Flat stomach - my friend says fitness instructor - is you do not flat humor! It must work hard. Although notorious idlers invented Vibro, Electrical and other lazy methods of struggle with excess weight.



For hardworking offer two simplest and most effective exercises for the muscles Presa. Adhere described in this article, treatment sessions, and get ready to take in waist trousers and skirts.



Begin lesson with a good warm-up. Warm-up will increase heart rate, and hence, the occupation would be more productive. The best way to warm up muscles before classes on a treadmill, starting with a light running speed of 5 km / h. After running 3 minutes, switch the speed to 7,5 km / h and continue to run another 5 minutes. The result should be a slow warm up pace, so back to the speed of 5 km / h, and a minute later include 3,5 km / h. Replace the treadmill walking can be low-intensity aerobics.



Proceed to exercises



The first run for the rectus abdominis muscle.



Initial position



Sit on the edge of bench, legs straight and heels touching the floor. Hands holding on to the bench.



Running



Bend your knees and pull them close to his chest. Return to starting position. Housing in the exercise should go toward the knees, then got a little ahead.



The second exercise run for obliques

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Initial position



Lie on your side, bend your knees slightly. With one hand, which remains at the bottom, hug yourself, another one that upstairs, put his head.



Running



Raise your body up. Return to the starting position, while remaining on the weight.




A more complex version of the same exercises performed on a dais to the hull in the process of implementation fell below. But at the same time you will need help. Or someone who will have to keep your feet, pressing the shank and always knees, or it can perform on the simulator in the gym, which usually do exercises for the back - hyperextension.



Mode Occupation: run five campaigns, consisting of 12 repetitions of each exercise. 3.4 Desirable: training a week. Good luck!