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Health Guide > Body Shape > Abdominal Exercise

Abdominals

Tinker is a stomach of steel, not so hard that it is so. We seek the great rights of the abdomen without stretch: there is a bust, rounding back. The results are inevitable if we perform movements well.

It's about working the abdominal area muscle the lowest. The time required: half an hour, with gradual increase up to one hour.

Abdominal Exercise

Stretched on a carpet (or better on a board with inclination for the work of abs), although the back flat, legs apart at an angle of 45, clad feet on the ground (or wedged under a piece of furniture), and 20 cm gap between the buttocks and heels so as not to cause a distortion of the back. The arms can be crossed on the chest, both hands touching the opposite shoulder, and elbows relaxed.

They are working the abs and not your biceps, so never rely on the arm when the bust is recovering: the movement of the head and chest which are recovering must run slowly, shoulders relaxed, as they are unsolicited. The shoulder blades rise up to 15 cm of soil. The head remains in the back and extension of the eye must be kept on 60 cm of kneecaps.

Never force it, because the lap belt is tight and causes a burning sensation, indicating that the muscles work. Ensure during training as well stick your toes on the ground. Do not help in pushing the heels, causing the work of the calf muscles and adductors, not abs! Expire at the end of movement.

Make three sets of 10 to 15 movements: 10 seconds for the vertical movement, 10 seconds to return to lying down. Agree with recovery time between each series.

Repeat this exercise after every two days. capital Point : Movement is more slow, muscles work more and better the result.

The regular repetition of these exercises is the key to success, but the alternation of rest (one minute), between each set of movements is a necessary condition for the muscles that take full advantage of the effort we are asking them .

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