Visible abs, which will not she? Everyone wants a flat stomach.You would do anything to get them, but you do not know how to begin or what exercises to do, and how often to do them. Ten crunches a day? Perhaps a hundred? There are several ways to tell. So much, that you can not remember. But in the end come to an end. In this article are five good Mage discussed for men and women and there are a few tips for a better implementation of the exercise! Do not hesitate, and immediately read on! Before the stomach are discussed, you should be sure that you drink enough water every day, and especially eating healthy. Visible abdominal muscles are a “reward” for living a healthy lifestyle.The healthier you live, the more defined your abs get, and the more attractive they will become. Eat well when the time instead of a bag of candy boiled potatoes with vegetables or fruit in the afternoon instead of a sandwich with chocolate paste.
Here are the five abdominal exercises with the explanation:
For each exercise is that if you can do more repetitions than indicated , you need only go through until you really can not. You can not reach the specified repetitions, make sure you get as close as possible. Perform these exercises three to four times a week and each time try to increase the number of repetitions.
Crunches, everyone knows them, is the focus of this exercise is placed on the upper abdominal muscles. Lie on the ground, hands by your ears, knees bent, heels on the ground, shoulders slightly off the ground, chin right. Through your abs will make you feel the tension. Then go back quietly back to the starting position, but make sure that the voltage remains constant on the abdomen.
Do three sets of 20 repetitions, coupled between each set a minimum equips period.
Note: Make sure your hands are beside your ears, and behind the neck, which can cause neck pain! This applies equally to all exercises that you should do your hands next to your ears.
This exercise is about the same as the “normal” crunch. In this exercise, because the upper abdominal muscles trained and partly also your lower abs. In this exercise, you do not put your heels on the floor, but lift your feet off the floor and knees to you. Every time crunch is finished, you go with your knees at once to the chin.
Do three sets of 15 repetitions, coupled between each set a minimum equips period.
Fietscrunches, a perfect exercises for obliques. Lie on your back, feet from the ground, knees to you, shoulders slightly off the ground and straighten alternating legs.
Do three sets of 40 repetitions, coupled between each set a minimum equips period.
Tip: To set the intensity a little higher, go after each stretching motion with your opposite elbow toward the knee, and touched him. So for example: You stretch your left leg out, touch your left elbow to your right knee by an oblique crunch towards your knee.
Another exercise your oblique muscles: Lie on your back, turn right or left ankle crossed on the other knee, put one arm stretched out flat on the ground and the other hand next to your ears, pull your stomach and go with the left hand to the right knee.
Make three sets of 30 repetitions, coupled between each set a minimum equips period.
Tip: Place your arm that you used during these exercises right, stretched out on the ground, palms facing the ground.
The stretched beenhef is a good exercise for the abdominal muscles: Lie on your back, straighten your legs to 90 degrees, shoulders slightly off the ground and hold this position. The lower the position of the legs, the harder the exercise.
Do three sets of 45 seconds, with between each set a minimum equips period.
Enter the abdominals previously mentioned 3 or 4 times a week for best results. Of course it is also important to watch your diet but a healthy lifestyle you nowhere.