Exercises tips

exerciesIf there is a part of the body that is growing and releasing over time it is the abdomen, especially if our work is sedentary. Thinking about this, you deliver the next article.

A problem for all women who are long hours working sitting at the desk, in front of the computer, is physical inactivity. Every day that passes certain parts of the body they suffer conditions the position which we adopt.

Many times we do not realized due to the routine, however we realize our size or weight, as well as the shape and texture of the muscle tissues of the abdomen and hips, which are not strong enough.


This difficulty may be due to numerous factors:

1. Physical inactivity.

2. No adequate food.

3. Postural defects.

4. Genetic factors.

This type of problem is known as Sarcopenia, which is the decrease in muscle tone and increase of fatty tissue; the solution is not only to change eating habits, but must also take the time to perform a specific physical exercise routine; that is to improve the quality of life.

Pattern of exercises:

He is recommended that you perform an aerobic work to increase your body temperature and prepare the entire musculoskeletal system for localized and specific work to stimulate.

1. Cardiovascular work: lasting between 15 to 20 minutes at a reasonable strength, which can be?

* Hiking

* Bicycle

* Aerobic

2. Localized work:

Exercise no. 1

Purpose: action low abdominal muscles.

Position: supine position, arms extended along the sides, right leg bent up, bent left and lift the ball of the foot.

Movement: bring the right knee to the chest and inspire the return; at the end, run with the other leg without raising the back of the ground.

Exercise no. 2

Purpose: action of muscles abdominal oblique and high.

Position: supine, left hand behind the neck, elbow out, and right extended to the height of the shoulder arm.

Movement: approach the left shoulder to the right knee raising only 15 cm. At the end, run with the opposite side. The back attached to the ground and not pressing on the nape of the neck with your hand.

Exercise no. 3:

Purpose: action high abdominal muscles.

Position: supine, legs flexed and open width of the pelvis, arms outstretched along the sides.

Movement: lift 15 cm only the head and shoulders and back to the starting position, keeping your back attached to the ground.

Exercise no. 4

Purpose: action high abdomen muscles.

Position: supine, stand united legs one after the other, on a Chair in a way of forming an angle of 90 degrees between the thigh and the breast, hammer toe, hands behind the neck, elbows out.

Movement: lift head and shoulders only 15 cm of the soil and the back attached to the ground.

Exercise no. 5

Purpose: action of the muscles of the rectum anterior of the abdomen and oblique.

Position: supine, support the United legs one after the other, on a Chair in the mode of forming an angle of 90 degrees between the thigh and the bust, hammer toe, hands behind your neck and elbows out.

Movement: bring the left shoulder to the right knee, raising it to only 15 cm from the ground and the other elbow out keeping it glued to the ground. At the end of the repetitions, run with the opposite side.

Exercise no. 6

Purpose: action of muscles abdominal low.

Position: supine, support the United legs one after the other, on a Chair in the mode of forming an angle of 90 degrees between the thigh and the bust, hammer toe, hands behind your neck and elbows out.

Movement: slightly raise the head and shoulders to 15 cm from the ground and at the same time bringing knees to chest; remaining buttock on the ground. To avoid that the low back area is not off soil.

These are some exercises that you can perform after cardiovascular work, what matters are going to be determined by the:

1. Series: number of times that should be run depending on your physical ability.

2. Repetitions: figure of execution approved out in each series.

3. Recovery time: is the break between each series.

Guideline to considerer according to degree of physical condition:

Serial repetitions rest

1. Beginner: 1 8 to 10 30 sec.

2. Intermediate: 2 10 to 12 30 sec.

3. Advanced: 2 15 to 20 30 sec.

This article is the first of a series of patterns of work of physical exercises aimed at those areas where we are most vulnerable.

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