The stomach with the expressed muscles and without fat deposits is the dream of many girls. The simple gymnastics will help to make this part of the body flat, tightened. Some exercises can be performed, almost without rising from the chair.
The slender waist and flat stomach decorate the figure, do it more harmonious and tightened. There are many gymnastic complexes which will help to make this part of the body more attractive. Some exercises can be performed without exercise machines and even without rug. It is possible to train, almost without rising from the chair. At the same time it is necessary to do it regularly. Only the responsible approach to business will help to achieve desirable result.
Leg raise
Before carrying out gymnastics it is necessary to warm muscles. For this purpose it is necessary to sit down on the edge of the chair, to turn the trunk serially to the left and to the right, to raise the left, right legs. Only after that it is possible to start the first exercise. Home position: to sit down on the chair, to lean hands on armrests or edges. To cramp legs together, to bend in knees. It is necessary for performance of exercise on the exhalation, holding the back directly, to raise knees, bringing closer them to the breast. Stomach muscles at the same time have to strain. On the breath it is necessary to return to the home position. At the same time the stomach surely has to remain flat. Exercise needs to be performed by effort of muscles of the lower part of the trunk, but not by means of pulling of the top part of the building. It is necessary to watch that the neck and shoulders didn't strain. After leg raise it is necessary to take their pressed to the stomach several seconds, and then to return to the home position. It is impossible to put them on the floor. It is necessary to repeat exercise not less than 10 times.
Diagonal twisting
Home position: to sit down on the chair, to press the waist to the back, to put behind the hand head. Legs need to be raised perpendicular to the floor and to bend in knees at right angle. At the same time it is necessary to put for the head of the palm and to bend a little, having taken away shovels from the chair back. The neck has to be extended forward, but it is impossible to overstrain it. For performance of exercise it is necessary to twist the case on the exhalation and to tighten the left elbow to the right knee, and the left leg at the same time has to be pushed a little forward. On the breath it is necessary to return to the home position, but up to the end not to straighten the case. To repeat twisting in other party. Performing exercise, it is necessary to pull in the navel and to watch that the stomach remained flat. The waist can't be torn off from the chair back. It is necessary to twist the case from the lower hip. In each party to perform exercise on 8 times.
Raising of the trunk over the chair
Home position: to sit down on the chair with armrests. The usual chair for this purpose too approaches, but it is not such convenient. It is possible to use office chair. To put hands on armrests. For performance of exercise on the exhalation it is necessary to raise the trunk, tearing off from the chair of the hip and the leg. At the same time it is necessary to strain the press to raise knees to the breast. It is necessary to hold on in this pose at least 15–20 seconds, then it is possible to fall and have a rest. To repeat exercise 4 times. It isn't necessary to hurry to lower the trunk sharply. It is necessary to do it smoothly. Surely it is worth controlling the stomach. It has to remain flat, involved.
Extension behind the hand to foot
Home position: to sit down on the chair, to put hands for the head, and then to bend legs in knees and to deliver to stop of the left leg on the floor, and right to lift to the shin parallel with the floor. The case to raise and be deployed to the right. The waist at the same time has to be pressed to the chair back. For performance of exercise it is necessary to straighten on the exhalation the right leg in the knee and to last at the same time the left hand towards the right foot. On the breath it is necessary to return to the home position. At the same time not to tear off the case from the chair. To repeat the same, but already to involve the right hand and the left leg. In total it is necessary to execute 6-7 tension from each party.
Bendings forward
Home position: to sit down on the chair, to lean slightly on its back. To place hands for the head, having connected fingers. To part elbows in the parties. For performance of exercise to lower the trunk on the exhalation it is the lowest. It is necessary to do it slowly. It is impossible to help itself hands. Gradually the range of bendings can be increased. After the reset to make the breath, and on the exhalation to bend again. It is necessary to repeat exercise of 6-7 times. After that to sit down on the edge of the chair, to extend hands forward, to part in the parties.
All complex will take only 5-7 minutes. If to carry out it daily, the result will be noticeable soon. In combination with healthy nutrition such gymnastics is very effective. At the same time you shouldn't forget also about other trainings. It is necessary to work at once with all parts of the body, and not just with the stomach.