10 minutes a day to own abs 6 pack
Owns a perfect body is the dream of any guy. However it is rare for anyone born with a body 6 billowing zone. So taking time to exercise daily is unavoidable. But if you are a guy with tourist offices busy daily activities, why? Do not rush daunting. Spend just 10 minutes exercise five simple exercises each day, you’ll soon get abs 6 pack dream.
Long-arm crunch – folding
How to set: Lie on your back on the floor back, knees bent. If possible, hook feet into a certain character to keep fixed. Put your hands behind your head and stretch the abdominal muscles while lifting his body up to the body to form a V-shape to thighs. Slowly lower body to its original position.
This exercise will focus on the pressure from the folding up movement on the abdominal muscles. It’s a little tip if you want to increase the difficulty of the exercise when the body down to your lower back touches the ground not to continue to exercise. Such components will be stretched abdominal muscles as much.
Reverse Crunch
How to set: Lie on your back on the floor back, both hands placed sides, palms facing down. Knees bent to a 90 degree angle and pull toward the chest by abdominal muscle strain. When raised, let’s roll the pelvis to lift the hips off the floor. Hold the belly taut and then slowly lowered until the thighs perpendicular to the floor.
You should set a controlled way, slowly, inhale and exhale when belly-action completion. We should reduce speed when the lower leg to the starting position. Meanwhile folding force exerted on the abdominal muscles will be longer and more efficiently.
If bending exercises mainly work on the abdominal muscles, the abdominal exercises this folding effect on the entire stretch of the abdominal muscles, focusing especially on the lower abdomen.
Plank Star
Plank has a lot of ways, but we will introduce to you a kind of plank type is seen as the most effective
How to set: From push-up position with your legs wider shoulder, his hands go forward so that the body forming the letter X, the fingers spread out. Abdominal muscle strain to form a straight line from head to hips and toes. Hold for a few seconds, then go back to the original push-up position.
This exercise effects on the overall efficiency and especially abdominal muscles it also affects the whole body: legs muscles, shoulders, chest. Thus, if you hard with this action, soon, you will get 6 pack abs like that.
Intercostal folds
A 6 pack abs but not toned waistline, it is still not a bodybuilder is still not perfect. So pay attention to exercise or when your intercostal it will hunt more compact. Especially if you work hard a V-line areas to help out 6 pack abs will make more perfect.
How to set: Lie on your back on the floor back, knees bent so that your feet back on the floor. Place your right hand behind his head, elbows outstretched, left hand stretched out, perpendicular to the body, palms facing down. Strained abdominal muscles to lift your shoulders up off the floor and rotate your body to pull the elbow to the left knee. Slowly lower down and repeat the entire movement before changing sides.
Russian twist
How to set: With this exercise you need a weightlifting discs. Sitting on the floor, knees bent, heels on the floor, arms outstretched holding weightlifting discs. Turn the body quickly, from side to side.
The use of disk weights also help you increase the pressure for each time his turn make exercise more effective.
Russian twist continue to focus on the abdominal muscles and the intercostal muscles and hands, however, these same movements help you burn more energy, generating multiple muscle groups to work together more.
Tap above 5 exercises 3 times each exercise 12 consecutive beats, separate plank exercise is at least 45 seconds each time, you will have an improved abdominal muscles and soon saw, 6 pack abs will no longer a dream. Of course, you can completely reverse the order of exercises to suit yourself, but try to finish the engineering and the entire “Curriculum 10 minutes” are light.
Gentle exercise for busy people
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