Goodbye Muffin Top
When most people think, "ABS", they think that the top of the cake, the flowers on top for tight pants. But belly mark, known collectively as core comprising a plurality of interconnected working muscles on the back and on the buttocks and the front and inner thighs, says Michele Olson, Ph.D., professor of physical education and sports sciences Auburn University Montgomery in Alabama.
Here are 24 moves from the simple to the murderers who will keep the core of your daily exercise fun!
You get more from your Pilates, Yoga or ground movement, which means slimmer, flatter stomach by following these tips:
• Move away from your waist. Wherever you turn, make sure that the movement of the lower chest. Keep your hips still.
• Drag. For each turn, you should feel tight, like a zipper on a pair of tight jeans, a hip bone to the other.
• Take a deep breath. To help strengthen your abdominal muscles and protect the lower back, you should carefully exhale with each breath.
A new type of crisis
Try these two in a ABS-and-oblique transition Barton David Barton Gym owner David. Here's how: Sit thighs and torso form a V-shape, with crossed and raised legs.
Keep the medicine ball 5 pounds (or dumbbells) between the two hands. Recording left to right and vice versa, so that the ball towards the body, while V-shaped
Bridge over the arms and legs
Take inch waist to make every transition from fitness experts and coaches Jessica Smith.
1. Lie bent upwards with the left knee, left foot on the ground, right leg extended toward the ceiling. Reach toward the ceiling with your left hand and keep your right hand down at your side.
2. Without moving your hips or shoulders, raised his leg open to the right and raised his hand to the left. Now focus on your abdominal, back and leg show of hands in the middle. Do 10-12 reps, then switch sides and repeat.
Weak foot length stomach
Corset Target and Six-Pack. Lie face with knees bent at 90 degrees, hands behind head, abs tight. Keep your knees are stacked over the hips, shoulders up, and lift the crisis; inhale for 3-5 seconds.
Exhale and extend your legs to 45 degrees; Hold for 3-5 seconds while pressing the abdomen. Do 2 sets of 10-15 repetitions.
Tyrant
Advanced Pilates-inspired movement. Lie on your back with your knees bent 90 degrees and feet. Tighten your abdominal muscles as you inhale and raise your arms and your head back.
Exhale and swing your arms forward, straightening your legs so your body forms a V. If necessary, put your hands on the floor for support.
Drive slowly turning. His knees and his hands above his head Do 15 repetitions.
Rebates Buttoks
Killer step that runs from the torch calories that it works your heart. Kneel on all fours, hiding under his fingers, keeping your back neutral. Draw your belly toward your spine as you contract your abdominal muscles and lift both knees to about 2 inches above the ground.
Keep abs engaged, put the right knee on the nose (see photo). Then press the right foot directly behind you, squeezing the buttocks (shown); to maintain low abs contracted and hips on the floor to protect the back against.
Repeat 8 times; Switch legs and repeat.
Advanced Crunches Leg
Be ready for the season of celebrity trainer Eduardo Diaz transition jerseys.
1. Lie on your back with knees bent and 3 pounds dumbbell between your legs. Place your hands, palms down, under the sit bones.
2. Focus on the lower abdominal muscles, they use to bring your knees to your chest, slightly lift your hips, head, shoulders. Return to the starting position; 1 is a representative.
At 15-30 repetitions 3-4 times a week; You should see results within 4 weeks.
Belly Blaster Anna Boar
1. Lie on your back with your knees bent to his chest. Keep 1 (3 pound) dumbbell with both hands.
2. Remove the left foot 45 degrees, hold the bent right knee. Raise your head and shoulders and move your weight on the outside of the right knee pressing into crisis with a twist (as indicated above).
3. Pull to meet your left foot on the right foot and reach the weight of the ceiling, keep your shoulders and head raised off the ground. Now, repeat step 2, but this time extend your right leg and keep your left knee bent. This is a repetition.
Do 8 reps 4 times a week, and you should see results within 3 weeks.
Driving knee Oblique crunch
Lie on your back on the stability ball, feet hip-distance on the floor and knees bent at 90 degrees. Place your right hand behind your head and left toes on the floor for balance. Prepare your core and lift your left leg off the floor. Extend your left leg is flexed leg.
B. (inset left) to Crunch, turn right shoulder and chest on his left knee, while stretching the right leg (keep your foot on the ground). Return to the starting position (left foot is lifted and the right leg bent); 1 is a representative.
Do 15 reps, then switch sides and repeat.
Scale Pose
"I'm a fan of this powerful movement, not only for his soul (and hands!) Strengthen, but also because it is an excellent way to strengthen your pelvic floor muscles, and it helps with everything better better posture sexual life. "
Sit in a comfortable, cross-legged with hands on the mat beside hips. Tighten your pelvic muscles (as if you have to pee, and held him in), press into your hands and lift the entire lower body off the mat.
Hold for three breaths, then later. It is difficult to move, so if you can not lift the entire lower half, you keep your feet on the floor and simply select your ass. Perform 3 representatives.
The boat is
Sit up straight, feet on the floor, knees bent, hands under your knees for support. Keep your chest lifted and engage shoulders, abdominal muscles and lift your legs until they're parallel to the floor (knees should be bent) and balanced on the bone is.
If it feels comfortable to begin to stretch your legs (to stop if you feel pain in the back) and pull the hands forward. Hold and release for 5 to 15 breaths. Repeat up to 5 times.
Diagonal cross leg crisis
Lie on your back with your legs straight and your feet on the floor. Keep your upper body still, lift your hips and move it slightly to the right; reduce and straighten your legs again.
Bend your left knee and cross on the right foot with the left foot on the floor next to the outside of the right knee. Crunch, then back down.
Do 50 repetitions, then switch sides and repeat.
Keep something sound to V
It uses fast twitch muscle fibers (those to improve this contract during high intensity movements and contribute to muscle tone)
Sit with your knees bent and feet on the ground. Join lower thigh with both hands, loop back and lift your legs until the lower leg parallel to the ground; Hands free. Stretch to reach the legs and feet; Hold for 8 breaths. Repeat 3 times.
Bulletin Board
"I'm all about this one stop on the road. It tightens not only from my heart, but it also strengthens and forms the arms, buttocks and thighs "
Kneel on a carpet on all fours with your hands directly under your shoulders. Pull the legs to come one at a time, to the position of Board of Directors (the "top" of the push-up) again; engage the abdominals. Your body should be long and straight; do not let your hips sag or rise too high ass. Imagine there is a tightening of the seat belt around the waist, resting your abdominals.
Firmly press your hands into the mat and press back through the heels. Hold for 1 to 2 minutes (or as long as you can), then fall on all fours. Perform 3 representatives.
Bodyweight squats
Stand with feet shoulder-width apart, knees slightly bent, which, on his chest crossed his arms. Crouch by the weight in the legs. Make sure your legs straight in front of him on his knees and toes; keep you stuck your ass. Return to standing position.
Swan Dive
Lie on your stomach, stretch your arms above your head, point your toes and raise your arms and legs about 6 inches above the ground. Hold for 1 count of what the legs and pulled back from the hip.
In addition, the area of arms to the sides and behind you. Exhale and reach your hands to the feet, palms facing (see picture). Hold for 1 count, then bring your hands to the starting position and relax the whole body to the ground. Repeat 6-8 times.
Guardian
Lie on your back, knees bent, turn 90 degrees. Extend your arms to the sides, and extend the fingers. Slide the shoulders against the mat and slide down the ear. By focusing on the deep muscles of the belt, inhale and slowly move your knees to the right, then exhale and return to the starting position. Repeat with the left side; 1 is a representative. In 5-8 reps.
Plank on the ball
Kneeling before an exercise ball, draping your abs and hips of the ball. Place your hands on the floor in front of you and they'll roll the ball under the hips (as shown above).
Once your body is straight (a slight salvation in the back), and you are stable, press and hold for 30 seconds. Focus is on the rise and navel compression thigh.
Jumping Jack cover
During the session, hold the ball, jumping feet apart, then together, then share it again. Stand and reach your left hand on the right side (with the right hand to hold the ball on the spot). Sit down, jump in with both feet and repeat the sequence on the other side; 1 is a representative. At 4 repetitions, and then do basic default for 1 minute. Repeat the sequence 3 times.
Standing Side crisis
Here, the angle of the ball on the head, elbows and sides and your feet shoulder width apart. Lift your right knee toward; get to meet him right elbow down. Return to the starting position; Repeat on the other side. Bounce the ball for 1 minute. Repeat the sequence 3 times.
The main pump (for abs)
A. Stand with one foot forward and the tire around the waist and held it against his lower back. Bend your knees slightly and rotate the tires, giving it a boost in the area in the same direction. (Make sure that the level of tire.
B. Bring the weight back and forth between the legs to move his hips back and forth (by generic in opposition), to attract, to rotate the tires.
Circles in the sky
For the main, inner thighs, outer thighs, buttocks
Lie on your back with your hands behind your head. Name ABS, lift your upper body slightly off the ground. Lift your right foot 5 inches (or keep it on the floor when it is too difficult) and left leg in the air.
Keep your heart engaged and hips steady, Trail 4 large softball clockwise circles with your left foot while; Back along the edge 4 times counterclockwise. Lower both feet, switch sides and repeat.
Laterally tilt with a Twist
For the triceps, biceps, heart size
Lie on the right side with the arm just below the shoulder and arms are folded vertically on the body and legs. ABS and reach the right side of the waist, lift your hips so your body forms a straight line from head to toe.
Stretch the left arm in the air, through the core remains engaged (see photo). Now pick up your body and left to reach the space between the chest and the floor, turn your upper body only.
Back to; 4 times, the lower part of the body is repeated with the ground. Repeat on the other side.
Torsion Back
1. Lie on your back with your legs extended outward. Inhale as you bend your right knee and bring it to the chest; stand firmly with both hands.
2. Exhale as you use your left hand to gently so that you turn to the right knee to the left side, the upper body. Extend your right arm on the right side at shoulder height.
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