This effective technique for combustion of fat and strengthening of muscles of the press is known as "Six". All because it is calculated on 6 weeks and includes 6 exercises in one set. For program execution you don't need the additional equipment, all a little your time of the house. If you reach the end, be convinced that the program works!
Exercises need to be performed one after another without interruption among themselves.
The main feature - the situation delay for 2-3 seconds at the moment when muscles are most strained.
So, you will need to perform the following exercises.
Exercise No. 1.
Back-lying position, hands along the trunk.
We raise the top part of the trunk, we raise hands parallel to the floor. At the same time we bend the right leg in the knee at an angle of 90 degrees. Palms touch knees.
We detain situation on 2-3 sec.
Home position.
We pass to the left leg.
Exercise No. 2.
Similar to exercise No. 1, but we lift and we bend at the same time both legs.
Exercise No. 3.
Similar to exercise No. 1, but hands are located behind the head.
Exercise No. 4.
Similar to exercise No. 2, but hands are located behind the head.
Exercise No. 5.
Similar to exercise No. 3, but there is no delay between raising of the left and right leg on 2-3 sec.
Exercise No. 6.
Back-lying position.
We exhale and raise the breast and hands towards at the same time raised legs. The delay on 2-3 sec.
Home position.
Plan of the training:
Day 1: 1 set from 6 repetitions of each exercise.
Days 2 and 3: 2 sets from 6 repetitions.
Days 4-6: 3 sets from 6 repetitions.
Days 7-10: 3 sets from 8 repetitions.
Days 11-14: 3 sets from 10 repetitions.
Days 15-18: 3 sets from 12 repetitions.
Days 19-22: 3 sets from 14 repetitions.
Days 23-26: 3 sets from 16 repetitions.
Days 27-30: 3 sets from 18 repetitions.
Days 31-34: 3 sets from 20 repetitions.
Days 35-38: 3 sets from 22 repetitions.
Days 39-42: 3 sets from 24 repetitions.