How to make the most problematic area of the female body -belly - the most attractive? It is easy - if you choose the effective exercise and out of them a good program. For you - a super program with the help of which just 1.5 months simple activities become flat belly and fit.
Exercise 1. For the rectus abdominis.
Starting position - lying on your back, knees bent, hands behind his head. On the count of 1-2-3 raise your torso at the expense of lower 4. Do 10 sets of 30 repetitions.
IMPORTANT! Do not hook hand at the nape (neck muscles are trained differently, not press).
Exercise 2. For the oblique abdominal muscles.
IP -. Too. At the expense of a 1-2-3 body, directing it to the left leg on the 4 - lower. Repeat the same in the other direction. Do 10 sets of 30 repetitions.
IMPORTANT! Follow the lower spine - it should not bend, he should like to stick to the floor.
Exercise 3. For the lower abdominal muscles.
IP -. The same. Lift the body and legs. Within 5 minutes, make "scissors" or "steps".
IMPORTANT! Raise the trunk and legs to a level that will provide a maximum voltage of the abdominal muscles.
All the same, only the 1st and the 2nd leg exercises not on the floor and on the chair, bent at right angles.
The main complex is added an important detail - on the highest point of each repetition should be 2 seconds greatly strain the abdominal muscles.
The main complex is still the same, only the exercises are done in the most rapid pace. Ideally - without rest.
Add weights. Weight dumbbells (they need to keep the head of) the individual: for beginners - 0.5-1 kg each, for the "middle class" - 1-2 kg, for advanced - from 3 to 5 kg.
Fasten the result by combining the nuances of the 3rd and 5th weeks