Many people dream of a flat stomach and a beautiful embossed media. Press – is, as we know, not one muscle and muscle group. The front surface of our stomach is covered with a straight, flat muscle, connective tissue bands that are lined to squares. To the left and right of it are the obliques, rectums that help the body to tilt to the side of man. As you can see, the stomach just makes beautiful three muscles, but because the press to download and create a flat stomach has a whole set of exercises, which we’ll talk today.
Top load, which you can use to create a beautiful flat stomach, it is aerobic. We must deal with at least three times a week, each workout should take about half an hour.
However, this, even if the traditional scheme operates only at 10 percent of the people. All the rest need more abdominal aerobics – workout for 50-60 minutes, 4-5 times a week. But many are advised to start, after all, with a half-hour workout can even twenty minutes, quite useless to tear off the bat.
Remember that any exercise of the complex, aerobics belly made on exhalation, because if you breathe, the air supply to the lungs will stop cranking torso. Also watch out for the link. If you are there you feel during exercise discomfort, the exercise should be replaced by some other, but similar. It is strictly forbidden to practice through the pain! This is one of the main requirements that you need to be sure to remember.
A few simple but effective exercises from the complex aerobics belly.
The first thing that usually begins training this twisting. Lie on the floor, bend your legs at the knees, shins lay on a chair or bench, his hands crossed over his chest, then slowly breaks away from the floor, upper back and neck, look at the ceiling and drag the breast, but not the neck, twisting while, torso. During this exercise does not need to sit down, come off the floor as far as you can, then return to starting position, keeping, at the same time, head to the weight.
Side ups – are working oblique abdominal muscles. Lie on your side on the floor. Bend your arm at the elbow, lean on his elbow. The other arm to pull along the body. Lift the body as high as possible at the expense of the muscles of your press, not of legs and arms. Hold for five seconds at the top, then slowly return to the starting position.