The exercises directed to the training of muscles of the prelum abdominale will allow to achieve not only the flat and tightened belt, but also so-called relief cubes. At the same time it is possible to achieve desirable result only daily persistent trainings and the correct breath when performing exercises.
It is required to you
- - rug;
- - dumbbells.
Instruction
1. To pump up prelum abdominale muscles, pay the main attention to those exercises when which performing the big loading goes on the back, but not on hips.
2. In the prone position press the waist to the floor, raise the basin, pull in internal muscles of the stomach in yourself and be late in such situation for four seconds. Relax and lower the basin down. Repeat five times.
3. The home position, lying on the floor. Hands behind the head, elbows are moved apart in the parties. The case is raised, legs are bent in knees. Rhythmically turn the case alternately to the right and to the left. Repeat exercise of 50 times.
4. Same home position. Turning the case to the left, tighten the knee of the left leg to the elbow of the right hand. Turning the case to the right, tighten the knee of the right leg to the elbow of the left hand. When performing this exercise you hold the case and legs suspended. Repeat 50 times.
5. In the back-lying position record the foot of legs under the horizontal bar of the sofa of the chair or the sports wall. Pick up cargo: dumbbells, the disk from the post or what can serve for you as cargo. Hands with cargo arrange behind the head. On the exhalation lift the case with cargo to knees, on the breath lower the case.
6. Lying on the floor, slightly raise the case, bend legs, press knees to each other. On the exhalation press knees to the breast, and on the entrance lower. Don't lower the case when performing this exercise. Repeat ten times.
7. Lay down on the floor, straighten legs and lift up. On the exhalation lower legs, without touching the floor, on the breath raise them again. When performing this exercise the waist has to be pressed to the floor, otherwise you can injure it. Repeat fifteen times.
8. Undertake hands the horizontal bar or the top horizontal bar of the sports wall. Having hung, raise straight legs, doing at the same time the exhalation. On the breath lower legs down. Repeat twenty times.