Three exercises for strong abs

Rare have them, everyone wants them, women love them ... How to get them? The abdominal muscles are very important to protect the abdominal organs, and together with the back muscles play a crucial role in the position and posture of the whole carcass. Genetics, bad habits and good will, will make your boiler into a breathtaking ceramic wall are the only factors that stop you to have perfect stomach.

Below we show you some of the basic exercises for upper, lower and side abdominal muscles. The program for the abdominal muscles should last about 15 minutes, and it is at least two times a week, and it
between 10 and 20 repetitions for beginners all the way up to 30 repetitions for the right effect.

Upper abdominal muscles

Lie on your back and put your feet on a bench or bench bent at an angle of 90 degrees. Put your hands on your chest. Lift your head and shoulders while your body is at an angle of 45 degrees, or until you detach the blades off the floor. Return to the starting position. Exhale when you lift the body and maintain a slow pace to exercise properly done.

The lower abdominal muscles

Sit on a flat bench. Place your hands behind the buttocks and grabbed hold of the bench. Lean back and lift your legs a few inches off the bench. Bend your knees, straightening your torso until it touched the quads and chest. Return to the starting position. The tension should be on the abdominal muscles.

Lateral abdominal muscles

This exercise hits your side abdominal muscles. Stand up straight, feet, shall be shoulder-width apart. Take Bučica in the right hand, palm inward. Keep your back straight, bend to the right as you can, then return to the starting position. After completing the desired number of repetitions, repeat the exercise on the other side of the body. Remember to bend only at the waist.


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