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Exercises to strengthen the abdominal muscles

Упражнения укрепления мышци живота



Dreams of a thin waist and a flat stomach can very well come true if you take it seriously. First of all, exercise alone is not enough to get a nice flat stomach. Of course, it will be possible to "pump up" the abdominal muscles, but you also need to remove the fat layer, under which the coveted squares are hiding. And for this you need to follow a diet and forget about the habit of eating after 7 pm.



You also need to know which muscles and how to pump them. To keep the stomach flat, you need to work on the deeply lying muscles. The anterior abdominal wall is composed of a straight, transverse and oblique muscle. To strengthen the abdominal muscles, you need to raise your legs and pelvis in the starting position "sitting" or lying on your back.



The condition of the transverse muscle affects the shape of the abdomen. You need to swing it by pulling the abdominal wall into yourself while lying on your stomach or on all fours.

For some reason, it is believed that there is nothing in common between a thin waist and a pumped-up belly. This is not true. If from birth you have not been the happy owner of a thin waist, you can acquire it by doing some exercises. To do this, you must not lose the flexibility of the spine.



By exercising and visiting a massage therapist, you will reduce the likelihood of salt deposits and other troubles associated with the middle and lower spine.



You can train your abdominal muscles as follows. In the supine position, raise your legs low and pull your arms to your toes. Make sure that the lower back and shoulder blades do not come off the floor. With your legs up and your arms outstretched, stay for a minute or so. Repeat the exercise 10 times.



The next exercise is also performed while lying on your back. Place your bent legs on the sofa, cross your arms over your chest. Press your lower back to the floor, contracting your abdominal muscles, lift your head and shoulders off the floor and hold for three seconds. Slowly return to the starting position. Repeat the exercise 10 times.



In a sitting position on the floor, lean back with your hands, and stretching your legs in front of you, draw numbers from one to ten in the air. Repeat the exercise 2 times.


Another very effective way to strengthen your abdominal muscles. Kneeling with your toes touching, inhale and bend back. The back should remain straight. As you exhale, take the starting position. The exercise must be repeated 8-10 times.


There are quite a few exercises today that can help you get your tummy to perfection. The main thing is that the classes are systematic. Then the result will not be long in coming.

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Irisha
Irisha 15 апреля 2010 14:22
Ох, как лень, но надо! Животик у девочки на фотографии - просто мечта! Посмотрела в зеркало и расстроилась, животик у пухлой - еще не очень страшно, а животик у худой - это просто кошмар... Срочно заниматься!

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