Exercises for a smooth and firm belly

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first exercise

Exercises for a Smooth, Elastic Belly – Health – Home


If a girl is determined to acquire a flat and beautiful belly, she should be ready to devote time every day to intense training. A set of simple exercises will help make the press embossed in just a few months.

The first exercise: twisting with bent and raised legs

To begin with, take your starting position – lie on the floor, raising your legs and putting your lower legs on a bench or sofa. In this case, the hips should be in an upright position. The first phase is positive, it consists in lifting the body at an angle of up to 30 degrees from the floor. It’s not possible to make a full upgrade, at least right away. Before reaching the upper point of the lift, you need to immediately begin to lower uncontrollably, and without reaching the floor a few centimeters – immediately start a new rise. The number of repetitions is up to 20.

Exercise Two: Side Twisting

They are performed lying on the floor and turning on their side. In the positive phase of the exercise, you need to raise the thigh at an angle of about 45 degrees from the floor and move your body towards him. The technique of execution is exactly the same as in the first exercise – avoiding extreme points and constant movement without stops. Need to do 20 repetitions.

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Exercise Three: Raise your legs while lying down

You need to lie on your back and hold the torso from lifting, grabbing your hands on any stationary object. Feet need to be torn off the floor and raised to an angle slightly less than 90 degrees, after which immediately begin controlled lowering. Knees should not be bent, socks should be straightened, try to reach them to the ceiling. After 20 repetitions, proceed to the next exercise.

Fourth exercise: seahorse

You need to lie on your left side, stretching your left leg, and bend your right at an angle of 90 degrees. The palm of the left hand lies freely on the knee of the right leg, the right hand is wound behind the head, the palm on the back of the head. It is necessary to try to bend as much as possible, to stretch your head to the set back knee. After the movement continues to become impossible, one should begin to lower in a controlled way. The exercise is performed 20 times for one leg, then you need to roll over and do 20 repetitions for the other.

Exercises for a Smooth, Elastic Belly – Health – Home

If a girl is determined to acquire a flat and beautiful belly, she should be ready to devote time every day to intense training. A set of simple exercises will help make the press embossed in just a few months.

The first exercise: twisting with healthygym bent and raised legs

To begin with, take your starting position – lie on the floor, raising your legs and putting your lower legs on a bench or sofa. In this case, the hips should be in an upright position. The first phase is positive, it consists in lifting the body at an angle of up to 30 degrees from the floor. It’s not possible to make a full upgrade, at least right away. Before reaching the upper point of the lift, you need to immediately begin to lower uncontrollably, and without reaching the floor a few centimeters – immediately start a new rise. The number of repetitions is up to 20.

Exercise Two: Side Twisting

They are performed lying on the floor and turning on their side. In the positive phase of the exercise, you need to raise the thigh at an angle of about 45 degrees from the floor and move your body towards him. The technique of execution is exactly the same as in the first exercise – avoiding extreme points and constant movement without stops. Need to do 20 repetitions.

Exercise Three: Raise your legs while lying down

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You need to lie on your back and hold the torso from lifting, grabbing your hands what do formation on any stationary object. Feet need to be torn off the floor and raised to an angle slightly less than 90 degrees, after which immediately begin controlled lowering. Knees should not be bent, socks should be straightened, try to reach them to the ceiling. After 20 repetitions, proceed to the next exercise.

Fourth exercise: seahorse

You need to lie on your left side, stretching your left leg, and bend your right at an angle of 90 degrees. The palm of the left hand lies freely on the knee of the right leg, the right hand is wound behind the head, the palm on the back of the head. It is necessary to try to bend as much as possible, to stretch your head to the set back knee. After the movement continues to become impossible, one should begin to lower in a controlled way. The exercise is performed 20 times for one leg, then you need to roll over and do 20 repetitions for the other.

first exercise

Exercises for a Smooth, Elastic Belly – Health – Home

If a girl is determined to acquire a flat and beautiful belly, she should be ready to devote time every day to intense training. A set of simple exercises will help make the press embossed in just a few months.

The first exercise: twisting with bent and raised legs

To begin with, take your starting position – lie on the floor, raising your legs and putting your lower legs on a bench or sofa. In this case, the hips should be in an upright position. The first phase is positive, it consists in lifting the body at an angle of up to 30 degrees from the floor. It’s not possible to make a full upgrade, at least right away. Before reaching the upper point of the lift, you need to immediately begin to lower uncontrollably, and without reaching the floor a few centimeters – immediately start a new rise. The number of repetitions is up to 20.

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Exercise Two: Side Twisting

They are performed lying on the floor and turning on their side. In the positive phase of the exercise, you need to raise the thigh at an angle of about 45 degrees from the floor and move your body towards him. The technique of execution is exactly the same as in the first exercise – avoiding extreme points and constant movement without stops. Need to do 20 repetitions.

Exercise Three: Raise your legs while lying down

You need to lie on your back and hold the torso from lifting, grabbing your hands on any stationary object. Feet need to be torn off the floor and raised to an angle slightly less than 90 degrees, after which immediately begin controlled lowering. Knees should not be bent, socks should be straightened, try to reach them to the ceiling. After 20 repetitions, proceed to the next exercise.

Fourth exercise: seahorse

You need to lie on your left side, stretching your left leg, and bend your right at an angle of 90 degrees. The palm of the left hand lies freely on the knee of the right leg, the right hand is wound behind the head, the palm on the back of the head. It is necessary to try to bend as much as possible, to stretch your head to the set back knee. After the movement continues to become impossible, one should begin to lower in a controlled way. The exercise is performed 20 times for one leg, then you need to roll over and do 20 repetitions for the other.

Exercises for a Smooth, Elastic Belly – Health – Home

If a girl is determined to acquire a flat and beautiful belly, she should be ready to devote time every day to intense training. A set of simple exercises will help make the press embossed in just a few months.

The first exercise: twisting with bent and raised legs

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To begin with, take your starting position – lie on the floor, raising your legs and putting your lower legs on a bench or sofa. In this case, the hips should be in an upright position. The first phase is positive, it consists in lifting the body at an angle of up to 30 degrees from the floor. It’s not possible to make a full upgrade, at least right away. Before reaching the upper point of the lift, you need to immediately begin to lower uncontrollably, and without reaching the floor a few centimeters – immediately start a new rise. The number of repetitions is up to 20.

Exercise Two: Side Twisting

They are performed lying on the floor and turning on their side. In the positive phase of the exercise, you need to raise the thigh at an angle of about 45 degrees from the floor and move your body towards him. The technique of execution is exactly the same as in the first exercise – avoiding extreme points and constant movement without stops. Need to do 20 repetitions.

Exercise Three: Raise your legs while lying down

You need to lie on your back and hold the torso from lifting, grabbing your hands on any stationary object. Feet need to be torn off the floor and raised to an angle slightly less than 90 degrees gezondheid en trainingen bodybuilding, after which immediately begin controlled lowering. Knees should not be bent, socks should be straightened, try to reach them to the ceiling. After 20 repetitions, proceed to the next exercise.

Fourth exercise: seahorse

You need to lie on your left side, stretching your left leg, and bend your right at an angle of 90 degrees. The palm of the left hand lies freely on the knee of the right leg, the right hand is wound behind the head, the palm on the back of the head. It is necessary to try to bend as much as possible, to stretch your head to the set back knee. After the movement continues to become impossible, one should begin to lower in a controlled way. The exercise is performed 20 times for one leg, then you need to roll over and do 20 repetitions for the other.


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