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. How to have a flat stomach is a set of exercises for abdominal muscles

. How to have a flat stomach is a set of exercises for abdominal muscles Exercise is one of the most effective ways for a flat tummy




Exercise is one of the most effective ways for a flat tummy term studies have shown that regular exercise will help us achieve the perfect effect secret lies in the large abdominal muscle fatigue, and thats not the easiest of tasks below ... set consists of only four exercises, which, combined with regular cardio exercise will help you shed excess inches from your belly.
u program at a glance. / u
three days a week. not exercise is shown below the belly to give him the right shape
five days a week, not 30 to 40 minutes of cardio training, it can be brisk walking, swimming, jogging. and cycling This will help you burn belly tłuszczyk unnecessary after such Training should hardly catch your breath, but you must be able to speak short sentences
Daily .. Pay attention to the size of the mail shipment, eat whole grains, vegetables, fruits, low fat dairy and healthy fats to enhance the effect of living take about 1600 - . 1800 calories, spread across all meals
u training plan .. / u
Monday - abdominal exercises and cardio training
Tuesday - cardio workout
Wednesday - Thursday the rest of the Home - abdominal exercises and cardio workouts
Friday - Saturday Holiday Home - abdominal exercises and cardio training
Sunday - cardio workout
Perform 3 sets of each exercise You can relax your neck and shoulders.
In another exercise, rather than hold hands on the side of the body where they could help the abdominal muscles, put them over the head. This allows the abdominal muscles will be more active. Lie on your back, straighten your arms and move them over the head. Hands grab furniture or fence. Bent knees to slowly lift your legs up. Tighten your abdominal muscles to push back on the floor and lift your hips. When lifting your hips to make a deep breath, and letting them breathe. In one series, not 21 repetitions
facilitation. During the exercise, move your hands down and put on the side of the body
handicap. Straighten your legs
advice.: You feel the tension of abdominal muscles, not your legs or back. Tilt your pelvis. The thought of raising your hips, pull your knees toward your chest, stop
if: you can not pull the hips off the floor, lift your neck and shoulders are tight
next exercise requires the raising of the upper and lower body to tighten your abdominal muscles. Balance at tailbone, legs should be raised and slightly bent at the knees, hands should be in the side of the body. Make sure your back is straight and chest lifted. Lower back and relax your hands and feet, and then return to starting position. In one series, not 11 repetitions
easier: hands can grab
handicap .. For each hand to take 1.5 to 2.5 dumbbells
Tips: look straight ahead, keep your chin parallel to the floor. Do not let your back arched and arms are moved toward the ears to stop the practice if
. You are not able to hold hands and nógw top. You can not lift your chest starts to hurt your neck or back.
The last exercise is very difficult, because to maintain the correct position will be required to run the deepest abdominal muscles. Make them always end in order to avoid injury and, ultimately, completely tired muscles in the abdomen. Lie on your right elbow to the hand surface, flat foot, one foot on the other hand are in contact, rest your left hand on hip. Tighten your abdominal muscles and lift your hips and legs off the floor. Hold this position for several seconds until I was tired and return to starting position. Save every time. Perform three sets before changing direction
facilitation. Bend your knees and balance on the leg from the knee located downstream
handicap. Straighten your left hand and point it at ry.
Tips: Keep your head, neck, chest, hips and legs in a straight line. Do not lift and do not lean the whole weight on the elbows and shoulders exercises to quit if
. Bend the hips toward the floor. Pain in the neck, neck or back. You can keep your body in one line.




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