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The best exercises for a flat stomach

.? The best exercises for flat stomach So you want to have at the end of a flat, muscular stomach Performing certain exercises, you will not get it




So you want to be at the end of a flat, muscular stomach Performing certain exercises, you will not achieve it you must have a perfect stomach regularly perform a number of different exercises and the use of diet, through which you get rid of fat. Stomach and reveal a large plastic muscles. Here are 29 exercises for advanced flat stomach.
u support of the forearms and elbows / u
Adopt a position to do pushups but lean your weight on your knees and forearms. Elbows should be placed under the arm. Press forearms on the floor and tighten your abdominal muscles tight. Hold for as long as you can.
seafront supported by foreign hands and knees / u
Lie on your side with your legs bent at the knees. Raise your left arm and tighten your abdominal muscles tight as you would expect that someone will soon be in shock. Lift the sides of the body from knee to shoulder should form a straight line in a position to hold for a couple - ... tens of seconds, then repeat on the other hand
u. props on your fingers will melt your forearm / u
Adopt the attitude that it is already like pushups on palms leaning his body on your forearms. Your body should form a straight line. Tighten your stomach muscles and press forearms on the floor. Retain as long as possible in this position - at the beginning of good performance will endure 30-60 seconds -.
seafront support person on the ball for exercise / u
Put your hands on the ball to exercise and take a position to do push-ups. tighten your abdominal muscles tight and the rest of the body to keep you stable on the ball. Hold this position for as long as you can.
U Support by the hand and foot / u
lie on the floor on the left side with straight legs. Raise your left hand and lift your hips so your body forms a straight line. Tighten your abdominal muscles tight and hold for a few seconds. Repeat on other side.
u support fingers will be Melt your forearm with a raised foot / u
Lie on your stomach. Lift the toes melt the forearm and lift one leg up as high as you can. During the exercise, hold tight abs tight, push your elbows firmly into the floor, not move the trunk or hips from side to side, or leave them down.
u support fingers melts next to the front forearms / u
Lie on your stomach and then lift the fingers to dissolve the forearm. Move your hands forward on the line head. Lift your hips up, tighten your buttock muscles, tighten your abdominal muscles and legs. Hold this position for as long as you can.
u Klek supported with leg and arm elevation / u Take
main bearings kneeling position and tighten your abdominal muscles tight. hands should be spaced shoulder-width apart, knees and hips width. Lift the leg and arm, which is located on the same side of the body, so as to form with his torso straight line . Hold this position for about 5-10 seconds, return to starting position and repeat on other leg and arm.
u Climbing on the ball for exercise / u
Put your hands on the ball for exercise and Set whole body in a horizontal position with the hips slightly wypchniętymi. tighten your abdominal muscles to prevent movement of the body. Then bend one knee and leg move forward, it puts the ball. During exercise, your body does not need to move back should remain straight. Take a few series on both legs.
u fourth generation / u
Lean your elbows on the ball for practice and correct your entire body. trunk legs and ankles should form a straight line. Keeping the whole body tensed muscles begin to move the elbow circle, as if they mix the soup. Take the 10 laps in either direction.
u stay on an exercise ball body / u
get on your knees, push your hips back, straighten your arms and rest his hand on the outer edges of the ball. tighten your abdominal muscles and slowly begin to descend, L holding hands in front of him. me as low as possible without lowering the hips down. Stop and slowly using abdominal muscles to pull to the starting position.
u Putting off the top rope kneeling / u
kneel with tension. feet in front of you should be bent at the knees at 90 degrees from the ground. Hold the rope in one hand and the arm-length away, and the other at its end. lift cable without moving the upper torso toward the outer hip. make a series of repetitions, then change direction.
u tightening of bottom ropes kneeling / u
kneel with tension. player is on outside of the slide forward and bend at the knees at 90 degrees from the floor. Start unplug the cable from the bottom to the top of the inner hook outer arm. During the exercise, keep your back straight and do not move your hips from side to side.
u tightening ropes from above / u
kneel with tension and tighten the abdominal muscles. end of the rope outside arm to grab the tension. hand grabs the rope inside the remote sites at your fingertips. Pull the cable from the inner to the outer arm of the hook. Keep in mind that the during exercise to your back straight and do not move your hips from side to side.
u Putting the rope from the bottom / u
extract links attach to the string. kneel with tension and tighten the abdominal muscles, and back straight. Grasp rope handle and extend from the bottom to the outer arm. During exercise Do not move your hips.
exercise seafront on tape / u
Take the tape, rubber or spring attached to exercise machines and hold it with both hands at chest level. Check
side until you feel tension in the tape. Slowly straighten your hands to be sent back and hold for a few seconds. Return to starting position and do a few reps. then turn to the other side and do the exercise again.
u Walking with a load in one hand / u
Grab heavy dumb bell and stand upright. Then go to the front of 20-50 meters without allowing the body to tilt to one side in any direction. be protruding chest and shoulders down and back. After passing a certain distance Reload Used to dumb bell and come back to these in the same way.
seafront Push hips / u Lean
plecówo upper bench, feet hip width distance and bend your knees. Now lift your hips until body forms a straight line with the thighs. thighs and calves should be at right angles. Stop and drop the hips down. If you want to practice hard, You can insert the bar between the knees.
u swinging on TRX / u Catch
TRX handles his face turned in the opposite direction from the point of fastening tools, straighten the arms and put them at waist height. forward Lean and raise your hands to change the head so high as to form a straight line with body. During the exercise, keep your abdominal muscles tensed.
u deposition TRX / u Catch
TRX handles his face turned in the opposite direction from the point of fastening tools. Lean body forward, tense your stomach muscles and hold the handles on the waist level with arms outstretched. Lift arms straight until the body forms a straight line, while bending the whole body down ł. stop for a few seconds and then return to the starting position.
u double roller / u
kneel on the floor and grab the shaft with both hands. slowly begin to push the axle forward, as much as you can without leaving the hips down. Then, using abdominal muscles to return to the starting position.
u bench dumbbell lying on the bench / u
Grab your dumb bell and lie on your back on the bench. Hold the dumb bell on the side of the chest and push him to run. top hold it few minutes and leave to the position of the base. I repeat, and hands.
u bench dumbbell vertically with one hand / u
Grab your dumb bell. Separate your feet shoulder-width apart and knees slightly bent. Start dumb bell push upright to almost flat sides, and then drop to around the shoulder. make a certain number of repetitions, then change hands.
u squat with added weight / u Keep
weight vertically with both hands close to his chest. Separate your legs and tighten your abdominal muscles. Then push your hips back, bend your knees and lower torso upright as you can to the lowest. Hold for a few seconds and then return to starting position.
in dropping out of the body, and lifting weights / u
This exercise is very similar to back with the difference that this time, raise the dumbbell with both hands simultaneously. lie horizontally, upside down on a machine or bench to raise the torso. Make sure your back muscles, hips and buttocks are tight. Take a light dumbbell arm and lift your upper body in the whole body consisted of a straight line. start moving at the same time retreat dumbbell. indicators hold horizontally without allowing him to drop or twist.

u dropping body weight lifting for a change / u
lie horizontally, upside down on a machine or bench to raise the torso. Make sure that the muscles in the shoulders, hips and buttocks are tight. Take your hands and lift light dumbbell upper body in the whole body consisted of a straight line. Start hantelkami rowing motion. Do not let torsowi drop or twist.
u Pull-ups with your feet / u Grab bar
nachwytem. leaving drop torsowi bend your legs at the hips and lift them, so that the body forms an angle of 90 degrees. Keep your legs in this position, make a series of traditional traction.
u Lift your hips on the basis of race / u
off the bar. Adopt a position to do pushups with his feet on the treadmill and arm on the floor. Raise your hips to attract interest from the treadmill belt in the direction of the hand. During exercise, try to keep the trunk straight legs bending at the hips only. then return to the starting position by pressing the feet of his hand.
u medicine ball exercises / u
Place medicine ball at his feet. bend down, put your hands on the ball and push your hips back. back should be straight, not curved. Now, slowly start to go hands on the ball so that it moves forward, continues to succeed, and what not to leave the hips down. As we continue, you roll the ball to change direction and come back the same way to the starting position.




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