Effective Abdominal Training

A few exercises per day and the objective flat stomach is already achieved the right abdominal muscle training which leads to a safe result, must last forever. There are effective exercises that require multiple muscle groups, so that the training takes less and will achieve the goal much faster. You should consider following exercises, if you want to get to a flat stomach. 1. simple sit ups: lie with your back on a mat and feet up.

The legs should angle to be bent in a right hand, Palm side of the body. Slowly raise upper back and shoulders. Palm, meanwhile, go to the front. Slowly inhale while lifting off and cut. This must remain the lower back on the floor and the legs must not be pulled towards the body. 2.

the so-called beetle crunch: Set up the fuselage and consciously with the abdominal muscles keep your shoulders off the floor. The effect increasing slightly seesaw. A leg is tightened between the arms, the other leg stretched hovers above the ground. The Legs are changed sequentially, the arms include always tightened leg. Recommended per 8-12 reps on both sides. 3. the twisted crunch: Lie on your back and legs towards ceiling stretch, put your hands behind your ears. Upper body lift and turn slowly to the right. Repeat back to the starting position and on the other side. Each 8-12 reps on both sides. 4. the crunch can be performed also with outstretched arms. Lie on your back, legs bent, feet flat on the floor, arms stretched out above the head. Head, arms and upper body slowly towards the knee pull, until the students off the ground. Lower it slowly again. 5. hands to feet: on his back lying, legs stretched out, slightly splayed, arms and hands toward the ceiling. Lift head and shoulders and both hands towards right foot. Stop and return to the starting position. Direction left leg same movement with your hands. 8-10 reps on both sides. 6 Pocket knife: lying on the back, outstretched arms and legs. Raise legs and torso, hands to the feet. Tips and tricks: Performing sports exercises, it should consider a few things into consideration. It is true: all exercises must be carried out slowly. As slowly as possible. Repetition can take between 10 and 20 seconds. When you arrive at the point with the highest voltage, you should keep this tension for 2 – 3 seconds. To increase this voltage, you can breathe in addition. The breaks between different exercises should not exceed one minute. Talks with training partners are therefore to be avoided, because they destroy the concentration. The number of repetitions can be increased from day to day. It can be more than originally prescribed. When untrained abdominal muscles, you can train every other day in the first eight weeks. Later, you can get a stomach-muscle training daily. Before the training is always warm up. The warm-up can consist in five minutes of jumping rope or running. After the training, you should stretch its stomach muscles and relax in a comfortable position.