Directed study, direct and cross-of the abdomen muscles, oblique abdominal muscles, big chest muscles, and back extensor Nov wide. Also our brain muscles, shoulders and trapezius muscles. Along with a proper diet and regular aerobic belly excess fat deposits and shape baking loads clean problematic areas.
For the lateral abdominal and exercise for women
"To remove wrinkles" with the intention and lateral abdominal alone is not enough. Regular exercise, balanced nutrition, and rest — the first step to slim figure. This article we'll be sharing a comprehensive efficient exercise, abdominal muscles for exercise and the correct information about you and the wife next door. Girls and women are easy to master this exercise. You just need a gymnastics mat. Regular gentle exercise on the side and a wife at home, and after a week you will notice the first result.
COMPLEX, EXERCISE, WEIGHT LOSS, ABDOMINAL AND SIDE
| Exercise | Sets | Repetitions/Time |
|---|---|---|
| Half twist | Three | 15-20 |
| Reverse twist | 2-3 | 15-20 |
| Oblique/side twist | Three | 15-20 |
| Planck | One | 1-3 minutes |
| Edge slat | Three | 1-4 minutes |
Exercise for abdominal and lateral: a full description
Half twist
Exercising helps the rest of your life the top part of the abdominal muscles directly.
Technical study:
- Lie on your back, firmly by pressing in the back region, the lumbar place.
- Cross your arms over your chest, not behind or put to sleep, finger (also folded hands on the chest or in front of the extrusion).
- The legs bent. On foot feet parallel and approximately shoulder width.
- Exhale while maintaining the lift knee up toe achieve. This was lifted from the ground, and there it's just the shoulder.
- The top spot that in a second. Then the bottom on the body and breath.
Number of: 3 sets of 15-20 reps.
Tip: you should not touch the body of the jaw. The foot rub place. Are not your hands behind the head, they help the abdominal muscles (in press). During execution, your abdominal muscles should remain tense (worth it relaxes, abdominal muscles at the bottom point).
Reverse twist
The bottom portion a flat stomach muscles one gets effective business, less stress, more normal when you run to the middle and upper folded.
Technical study:
- It's a conspiracy or a lie.
- On your knees upright. Remove, feet, hips themselves upright in a plane sex. Hand in the waist, palms down, with the hands or the edge of the bench. Shin — parallel with the floor.
- Filter press, pull your knees toward your chest as you exhale. Reached the top of hold. The pelvis is slightly raised ground or on a bench.
- The breath smooth legs.
Number of retries: 2-3 sets of 15-20 reps.
Tip: exercise height, abdominal muscles remains tense. Adjustable runtime complexity knee bending.
A number of exercises for fat loss on lateral
Oblique/side twist
The business side effective abdominal muscles.
Technique exercise:
- Lie, the left side bend your knees and rotate the housing to the lower portion. Run, put your hand right behind the head. Of the village left hand on the belly.
- The breathing body lift due to oblique Nov, on the right side of abdomen, seeking, reaching, the right elbow the right knee. In this case the muscles of the hand, not the back of the print head.
- The upper point of the body a second lock, then walk, breath smoothly, paul.
- For exercise repetitions as many as you want then on the left side of the abdomen.
Number of: 3 sets of 15-20 reps.
Tip: Be careful with the output and runtime in your back places. A good oblique Nov apply to audit endpoint, peak reduction, a more powerful strain of the abdominal muscles.
Overly intense exercise the oblique abdominal muscles for women that causes an unwanted expanding waist. To avoid this, train pants, 2-3 times per week, and alternative dynamic exercise (twist) the other (different exercise "planck").
Planck
To work efficiently and helps maintain a static position, the abdominal muscles, including the oblique abdominal muscles. Also installed the thigh muscles, hip muscles, waist and shoulder.
Technical study:
- To stand to the starting position push. Half a foot wider than shoulder width, putting a bit of rest.
- Then, the transfer with emphasis on Palm elbow. The lock body 1-3 minutes (depending on training).
How: 1-3 minutes.
Tip: throughout the exercise must remain properly maintained. Hold the neck straight (the chin should not touch chest), let's stretch upper back, waist and bend your knees.
Edge slat
Classic plates are also used if an option has been changed to four instead of two support points (the side of the foot or elbow and palm). The audit is used to bezener to the side of the abdominal muscles.
Technical study:
- Lie on a flat surface side.
- Please emphasis the elbows or palms, arm's length (depending on the level training). Neck, back and legs lie on and along a straight line. Notice the body is gone.
- Hold due to the distribution equilibrium of the static load on the muscles, shoulders, abdomen, back and legs.
- And then change the arm to do the exercise on the other hand.
If necessary, the load side can improve Nov by adding a controlled failure with the body to the starting position by turning the middle portion to follow.
How much: 3 sets each side for 1-4 minutes (depending on training).
Tips! Do not allow the body parts to sag at runtime on average. Just below the shoulder joint, an elbow support should get. Exercise in front of a mirror control technique.
Exercise for fast weight loss, wife and next door: suggestions
Burning fat exercise of exercise that is reduced in two types of accommodation options: twist and static load. To burn fat deposits efficiently only if the machine with the conduct and orderly with a correct diet.
Faster to the abdomen and sides to remove the necessary load?
Their weight with exercise sufficient to create a beautiful silhouette. Loads of use increases, Nov hypertrophy, causes unwanted growing in a visual form.
Contraindications curl
Twist exercise is contraindicated for people with cardiovascular diseases, lung diseases and upper respiratory tract, kidney.
This workout, intra-abdominal pressure increases, so to do so with the athletes diseases of the gastrointestinal system, gall bladder and liver.
In some cases, exercise may be contraindicated for arthritis.
You can't set the bar to whom
Despite the simplicity and no additional loads, different load groups of the Planck high effect Nov. Particularly the abdominal muscles, legs and back.
Therefore, different plates you can't make athletes, patients, hypertension, as well as injury to people with back, spine and pinched sciatic nerve. In addition, acute exacerbations of chronic diseases is contraindicated planck joints or sick people, as well as pregnant women.