This is the classic movements that have proven successful slimming and toning the abdominal muscles. You can try it.
Bench CrunchBeginner level: Lay down, your lower back flat on the floor, his arms crossed over his chest, lift both feet on the bench, thighs perpendicular to the floor. Exhale, and bend your head and upper back forward with your back to the bottom remain flat on the floor. Keep your head aligned with your back. Hold for a few moments, then return to starting position.
Intermediate level: do the basic movements above, both hands behind your head, your fingers do not bind each other, elbows facing forward.
Advanced level: Perform the basic movement, the second legnan behind head, elbows sideways.
Tip (for tingatkan intermediate and advanced): Bend your head and hold it with both hands to avoid injury to the neck.
Reverse CurlOn your back, knees bent so your thighs are in a position perpendicular to the floor. Arms relaxed at your sides, palms facing down. Slowly, lift your pelvis a few inches, so that your knees toward your chest pushed. Return to starting position and repeat.
Tip: When lifting the pelvis, concentrate all your thoughts on working your abdominal muscles. Move your knees slowly, so it does not drift then crashed into his chest.
Advanced level: Add a light load at the ankle.
Trunk Curl With a Twist
* On your back, knees bent, shoulders widened. Your feet flat on the floor. Arms bent, elbows sideways, teapak hands behind his head.* Exhale, lift your upper back shoulder dna, turn to the side. Focus of this circular motion in the upper torso, do not push your shoulders and elbows forward. Return to starting position.* Raise your upper body back, then turn it into a different direction. Do a criss-cross. One round on both sides counted one reptisi.* Tip: Pull your stomach in conjunction with lifting your upper body and hold the head in neutral position so that your chin is not pressed to the chest.
Double Crunch With Twist
* Face up, both feet up until your feet in the air, knees slightly bent up over the edge of the pelvis.* The palm of the hand behind head, elbows to the side.* Lift head, shoulders and upper back toward the front top. At the same time, lift the pelvis also to deliver both knees toward your chest.* Hold, then continued to play one shoulder and the elbow toward the opposite knee.Return to starting position, then repeat the lift and rotate the shoulder and elbow to opposite knee. One round to the left and right knee equivalent to one reptisi.
Twist Down and Under
* Face up, left knee bent, palms flat on the floor. Place your right ankle over left knee.* The right hand just below the right knee, elbow slightly bent. The left hand behind head, elbows facing forward.* Exhale, lifting his head, shoulders and torso straight forward above. At the top, push down the left elbow right arm, pointing to the right abundance.* Back to the beginning posis, then repeat. Perform all reptisi only in one side. Change the position of the feet and hands and then do reptisi to the other side.
Leg Press
* Face up, arms flat on the floor and straight at your sides with palms facing down.* Extend your legs upward, perpendicular to the hips, with knees bent towards your chest.* Tilt your pelvis up a few inches from the floor and straighten your legs.* Return to starting position by bending your knees again. Do not let the foot fall down more than a 45 degree angle between the thigh and pelvis. Then repeat.* Advanced level can do this by adding the load at the ankle with an adjustable weight capabilities.
1. prepare a further motivation, do not survive just 1-2mth wrote. (can be overcome by referring friends who seingin or girlfriend, if I can better understand who does little, or already formed muscle belly)
2.look your stomach when sitting, there is still a tekukan2 Klau, means that there are a lot of fats, tar ga Keliat muscles, start by burning fat, it can be with running or cycling.
if it is flat, can be started with exercise:
Sit ups (Exercise for upper abdominal muscles)Sit dikarpet then bend your legs, Cross hands on chestTighten stomach, then lower the body down, hold briefly, then returned to its original position.Do not make a move until his back touched the floor.Perform the movement slowly and controlled.On returning to the starting position stomach muscles tightened and feel the pressure on the abdominal muscles when the position of the body near the thigh.For pennies can try 15-50 reps depending on how many times loe afford but to set I do not have too much.
Leg Raises (Exercise for lower abdominal muscles)Lie flat on a bench and holding hands at the end of the bench behind your head. With legs slightly bent position, lift the legs so as to form an angle of 45 degrees.Hold briefly and slowly return to starting position. Keep your feet do not touch the bench.
Side to side (Exercise for the side abdominal muscles)Stand up straight with both hands holding the dumbbell. The position of straight arms at his sides.Slowly move your body to left side abdominal muscles to feel the pressure. Hold briefly, returning to the starting position.Slowly move your body to the right side abdominal muscles to feel the pressure.Return to starting position.When the body moves to the side guard to keep the body upright and not bending or leaning forward."Be careful not too tired, and avoid the burden is too heavy, as if too heavy can cause injury to the waist."
3. keep eating, use of guidelines, dikit2 origin sering.sehari eat 5-6 times. multiply eat fruits and vegetables.
Note:1. Which includes the entry level is if you have never done muscle formation or incorporated in a fitness program, never exercise, but not anymore at least 6 months or more; dlam recovering from spinal problems or pregnancy.Exercise is recommended: 1 (starting position), numbers 2 and 5.Set and reptisi: do a set that consists of 10 reptisi slowly for each exercise. Rest 15 to 20 minutes for each exercise. Do it 3 days a week.2. Intermediate level, if you've started doing muscle building exercises or aerobic classes two or three days per week within 6 months or more.Exercises to do: 1 (intermediate positions) 2,3,5,6.Set and reptisi: do two sets each consisting of 10 reptisi with a time of rest for 10 seconds in between sets. Do it 3 days a week.
3. Advanced level, if you've followed the muscle-building program 3 to 6 days a week within 6 months or more.Exercise is recommended: All exercises.Set and reptisi: 3 sets, each consisting of 10 reptisi. Do it 3-4 days a week.
Tip in general practice:When the contract the stomach, focus your mind only on the exhale and pull your stomach inward.
Intermediate level: do the basic movements above, both hands behind your head, your fingers do not bind each other, elbows facing forward.
Advanced level: Perform the basic movement, the second legnan behind head, elbows sideways.
Tip (for tingatkan intermediate and advanced): Bend your head and hold it with both hands to avoid injury to the neck.
Reverse CurlOn your back, knees bent so your thighs are in a position perpendicular to the floor. Arms relaxed at your sides, palms facing down. Slowly, lift your pelvis a few inches, so that your knees toward your chest pushed. Return to starting position and repeat.
Tip: When lifting the pelvis, concentrate all your thoughts on working your abdominal muscles. Move your knees slowly, so it does not drift then crashed into his chest.
Advanced level: Add a light load at the ankle.
Trunk Curl With a Twist
* On your back, knees bent, shoulders widened. Your feet flat on the floor. Arms bent, elbows sideways, teapak hands behind his head.* Exhale, lift your upper back shoulder dna, turn to the side. Focus of this circular motion in the upper torso, do not push your shoulders and elbows forward. Return to starting position.* Raise your upper body back, then turn it into a different direction. Do a criss-cross. One round on both sides counted one reptisi.* Tip: Pull your stomach in conjunction with lifting your upper body and hold the head in neutral position so that your chin is not pressed to the chest.
Double Crunch With Twist
* Face up, both feet up until your feet in the air, knees slightly bent up over the edge of the pelvis.* The palm of the hand behind head, elbows to the side.* Lift head, shoulders and upper back toward the front top. At the same time, lift the pelvis also to deliver both knees toward your chest.* Hold, then continued to play one shoulder and the elbow toward the opposite knee.Return to starting position, then repeat the lift and rotate the shoulder and elbow to opposite knee. One round to the left and right knee equivalent to one reptisi.
Twist Down and Under
* Face up, left knee bent, palms flat on the floor. Place your right ankle over left knee.* The right hand just below the right knee, elbow slightly bent. The left hand behind head, elbows facing forward.* Exhale, lifting his head, shoulders and torso straight forward above. At the top, push down the left elbow right arm, pointing to the right abundance.* Back to the beginning posis, then repeat. Perform all reptisi only in one side. Change the position of the feet and hands and then do reptisi to the other side.
Leg Press
* Face up, arms flat on the floor and straight at your sides with palms facing down.* Extend your legs upward, perpendicular to the hips, with knees bent towards your chest.* Tilt your pelvis up a few inches from the floor and straighten your legs.* Return to starting position by bending your knees again. Do not let the foot fall down more than a 45 degree angle between the thigh and pelvis. Then repeat.* Advanced level can do this by adding the load at the ankle with an adjustable weight capabilities.
1. prepare a further motivation, do not survive just 1-2mth wrote. (can be overcome by referring friends who seingin or girlfriend, if I can better understand who does little, or already formed muscle belly)
2.look your stomach when sitting, there is still a tekukan2 Klau, means that there are a lot of fats, tar ga Keliat muscles, start by burning fat, it can be with running or cycling.
if it is flat, can be started with exercise:
Sit ups (Exercise for upper abdominal muscles)Sit dikarpet then bend your legs, Cross hands on chestTighten stomach, then lower the body down, hold briefly, then returned to its original position.Do not make a move until his back touched the floor.Perform the movement slowly and controlled.On returning to the starting position stomach muscles tightened and feel the pressure on the abdominal muscles when the position of the body near the thigh.For pennies can try 15-50 reps depending on how many times loe afford but to set I do not have too much.
Leg Raises (Exercise for lower abdominal muscles)Lie flat on a bench and holding hands at the end of the bench behind your head. With legs slightly bent position, lift the legs so as to form an angle of 45 degrees.Hold briefly and slowly return to starting position. Keep your feet do not touch the bench.
Side to side (Exercise for the side abdominal muscles)Stand up straight with both hands holding the dumbbell. The position of straight arms at his sides.Slowly move your body to left side abdominal muscles to feel the pressure. Hold briefly, returning to the starting position.Slowly move your body to the right side abdominal muscles to feel the pressure.Return to starting position.When the body moves to the side guard to keep the body upright and not bending or leaning forward."Be careful not too tired, and avoid the burden is too heavy, as if too heavy can cause injury to the waist."
3. keep eating, use of guidelines, dikit2 origin sering.sehari eat 5-6 times. multiply eat fruits and vegetables.
Note:1. Which includes the entry level is if you have never done muscle formation or incorporated in a fitness program, never exercise, but not anymore at least 6 months or more; dlam recovering from spinal problems or pregnancy.Exercise is recommended: 1 (starting position), numbers 2 and 5.Set and reptisi: do a set that consists of 10 reptisi slowly for each exercise. Rest 15 to 20 minutes for each exercise. Do it 3 days a week.2. Intermediate level, if you've started doing muscle building exercises or aerobic classes two or three days per week within 6 months or more.Exercises to do: 1 (intermediate positions) 2,3,5,6.Set and reptisi: do two sets each consisting of 10 reptisi with a time of rest for 10 seconds in between sets. Do it 3 days a week.
3. Advanced level, if you've followed the muscle-building program 3 to 6 days a week within 6 months or more.Exercise is recommended: All exercises.Set and reptisi: 3 sets, each consisting of 10 reptisi. Do it 3-4 days a week.
Tip in general practice:When the contract the stomach, focus your mind only on the exhale and pull your stomach inward.
0 komentar:
Post a Comment