HOW TO GET FLAT ABS | Top 5 ABS MISTAKES TO AVOID
Forming a flat stomach is easy!
Many people dream of having a flat stomach, which looks great and is a source of pride for some and the envy of others. It is quite difficult to achieve the ideal form, and it is even more difficult to maintain it, especially after forty years.
Muscles relaxed over the years of inactivity, stretched skin, fat deposits on the sides and abdomen do not contribute to the rapid restoration of previous forms. But, if a person sets himself a task, then it is quite solvable. You just need to know what to do, what complexes to use and not be lazy!
Effective exercises for a flat stomach
It is worth noting that the construction of a flat tummy must be approached in a comprehensive manner, that is, a balanced diet must be added to physical activity without extra calories. The result will constantly hide like a horizon, if plentiful, high-calorie food is still attached to intense physical exercise.
Even strong abdominal muscles will not help change its appearance if a layer of fat is located on top of them. Therefore, certain rules must be adhered to for the best results.
That is, observe a diet, exercise in order to strengthen the muscles in the navel and burn calories also through physical activity in the form of running, dancing, walking, swimming or just jumping rope.
But what exercises for a flat stomach should you do to achieve maximum effect? This question is asked by those who decided to change their image and turn simple exercises into building a body.
As you know, in order to get a flat abs, you need to train both the upper and lower abs, as well as the obliques. Therefore, the set of classes should consist of exercises that, although not in one week, but howthe vacuum will suck in any person's belly.
Before starting to work with the main tasks, a warm-up is required, during which the muscles are warmed up to prevent injuries. For this, simple, familiar movements from the school curriculum are suitable.
For example, light jumps, swinging arms and legs, turning the body. Everything is done gently without strain, only so that the muscles are prepared for the main work. Jogging or a short bike ride can also be used to warm up.
There are, of course, myths that it is possible to achieve a flat stomach in a week with exercise. But usually it is pretty hard and serious work. If you want to achieve a visible and static result, you have to sweat.
One of the simplest exercises for a flat stomach This is a twisting by the strength of the muscles of the upper abs. Starting position: you need to lie on a thin rug on the floor. The back and pelvis should be pressed to the floor, and the legs should be bent at the knees, hands behind the head.
Tighten your abs, lift your shoulders off the floor, and briefly linger for a few seconds. It is important to breathe correctly - ascend as you exhale, descend as you inhale.
The next exercise for the press is done in the starting position lying on the floor, and raise your legs up perpendicular to the body, as if forming a right-angled triangle.
The exercise begins with tension of the abdominal muscles and raising the head and shoulders, with your hands you need to try to reach the legs. The ideal position is when the torso is parallel to the legs.
The next complex begins with taking the initial lying position on the floor, with the legs bent at the knees and raised. It is necessary to alternately align your legs forward, as if throwing an arrow, after 8-10 rests.
The next exercise is to strengthen the obliques at the waist. Starting position: lie on the floor, your back and pelvis are pressed to the floor, your hands are locked behind your head, and your legs are bent at the knees and apart. Alternately raise the body and turn it to one side. Don't forget: go down - inhale, go up - exhale.
This lesson is performed from a position where the person lies on their side. One of his arms is extended forward in front of him, and the other is behind his head. The student's legs are bent at the knees. To perform the exercise, you should lean on your hand and raise your entire torso, while keeping your forearm and elbow on the floor.
Further, without changing the starting position, after a short rest, we raise our legs, also bent at the knees, while leaning on the forearm.
If inWe have already strengthened your abs, then you can proceed to such a complex: the starting position is similar to the previous exercise, except that the legs are aligned. Now, straining all the abdominal muscles, you need to raise straight legs.
A very effective next session for all muscles. It is performed from the starting position, standing, legs are slightly wider than shoulders. At the same time, the arms are positioned as follows: one behind the head and the second at the bottom is lowered along the body. For strengthening, you need to take dumbbells and bend first to the right and then to the left.
From the starting position of lying on the floor, when the legs are bent at the knees, the feet and hips are pressed to the floor, throw your arms behind your head in the lock, breathing is free. Now, raising your head and body, slowly rotate in one direction and the other, alternately, trying not to lift your pelvis off the floor.
The following exercise is performed from a starting position on knees and toes, hands resting on the floor with elbows. Raise your pelvis slightly, lifting your knees off the floor, hold on for a few seconds, lower yourself and repeat all over again. Keep your back straight while doing the exercise.
Exercise for a flat stomach - vacuum
It came to us from yoga and has the name Nauli. This complex is performed both vertically and horizontally. Its frequency is every other day.
- effective elimination of toxins from the digestive tract;
- vacuum massage of the abdominal organs;
- elimination and prevention of hernias and displacements of organs;
- feeling of lightness, vigor throughout the body.
It is important to understand that the first time nobody succeeds in vacuum. You will need to practice.
The technique is as follows: feet shoulder-width apart, bend forward, as if about to sit down on a chair. The knees are slightly bent and the hands rest on the knee joints. Put the buttocks back and tighten. Look forward.
The most important stage is breathing. It is carried out in 5 stages:
1st stage - deep exhalation of all available air through the lips with a tube. Slowly to the last drop.
2nd stage: rapid exhalation with a very sharp nose. Fill your lungs to the brim. This is the main part of the complex.
3rd stage: again draw air into the lungs, slightly raising your head, pursing your lips, as if already on inhalation preparing to exhale. Now exhale sharply from the diaphragm. A characteristic groin sound should be heard!
4th stage: hold your breath and draw in your stomach. There should not be a drop of air inside you. At the same time, tilt your head, and pull your stomach up under the ribs. This is the vacuum. Count to ten.
5th etap: exhale calmly and relax.
It won't be easy at first, but over time you will adjust, and you can even add special poses during the vacuum. Take 15 minutes morning and evening to do this, and your tummy will soon become flat and sexy.
It should be noted that when performing tasks, you need to breathe freely, without holding or interrupting your breath. Do not eat for at least 3 hours before exercising. The number of approaches should be increased over time.
At the end of the mandatory procedure - stretching the muscles of the press, back and legs, you need to smoothly stretch and bend. This should be repeated after each session, keeping in mind the importance of this activity.