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Weekly abdominal exercise plan.

? Abdominal exercise plan week .. I do not have time to go to the gym is not interested in running and fitness Even so, you want your belly was flat and strong



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Do not have time to go to the gym is not interested in running and fitness Even so, you want your belly was flat and strong Fortunately, there is no way a set of exercises for the abdominal muscles ... for each day of the week, you can easily You can do it at home Since the exercises are changing every day, not all monotonous and varied start today there is nothing that would have delayed a few minutes a day - every day ...

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u Monday . / u lie flat on the floor. Put your hands behind your head. knees and lift them, allowing the knee to the chest. At the same time raise your head as if you wanted to touch his forehead knee. Hold it for a few seconds and return to starting position. If you can not lift his legs high enough to raise your head and do not worry. As time will surely be a lot better. Do this exercise - and everyone else - .... to the point where you follow the advice given to twenty repetitions
u Tuesday / u Stand up straight shoulder line should match the waistline. Raise your right hand up, put on his left side. Lift your left leg bent at the knee. Then head right knee toward the left side, turn the foot in his direction. In this same time the left hand bend at the elbow and try to touch the knee of the right leg. Make up to fifteen reps. Then switch legs and arms, and do as many repetitions.
u Wednesday. / u lie on the floor. bend knees, as shown in figure on the left. Hands should lie with the body. tighten your abdominal muscles and pull your legs to your chest. not lift his head or hands. Hold it eight to ten seconds and then return to the starting position it ten repetition
u Thursday / u Lift Lie on your back leg .... at 90 degrees. bend your knees. Put your hands behind your back at the height of the cross section. Keeping both feet on top of one of those below the knee is not correct . When the foot is on the bottom should not touch the floor, stopping at the foot a few inches off the floor. Hold for a few seconds, then lift the leg back up. Then cut the other leg. Repeat this pattern to repeat the eight p.m.. You can also work with both legs alternately it. scissors. When someone is in the upper right hand corner, should be left at the bottom and vice versa.
u Friday. / u Lie on the floor, knees bent, feet should be flat on the floor. Lift legs to 90 degrees as shown in the picture on the left. Place one hand on the belly and the other to the body. tighten your abdominal muscles. Then spread your legs apart as wide as you can handle only. abdomen should be tight all the time. After three seconds, the leg joints. Count to five, and then separate the legs. Do so that fifteen repetitions.
u Saturday. / u Lie flat on your back on the floor Stretch arms straight behind your head Merge feet Then, in same time raise your arms and legs without bending the knees or elbows Raise limb about fifteen - twenty centimeters w .... Keep fifteen seconds. After this time, return to starting position. Wait a few seconds. Repeat five times.
in Sunday. / u lie on the floor, knees bent, feet should be slightly open - no more than twenty inches -. and is based on a flat surface with your hands free to put the body in the hand should touch the ground Lift your pelvis up. not raise your arms, head, do not cut the legs off the ground to form the body of a straight line south knees on his shoulders, as shown in the picture on the right hand hold for five seconds, then put the bowl on the floor to ten - three p.m. ... repetition; Destiny.




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