Be careful, you need only five minutes of your time to flatten the abdominal muscles. The
exercise of this great abdominal muscles, if you travel a lot and also
if you were doing a lot of sports, get a enough time to go to the gym to
train the abdominal muscles. The great thing about building the abdominal muscles is to help you prevent back pain and sciatica.
Before we begin, you Got a history of pain in the back, it is always good to consult your doctor before starting new exercises.
This includes routine only 8 exercises performed one after the other, and repeated from 10 to 15 times. When you start, you will be able to perform about 6 to 8 times from each exercise. To worry, stick to it for two weeks, and you'll be able Alyalkiem ten exercises later.
Well, come on us:
1. Lie on the ground, and lift your legs with bent knees on the ground a little, put your hands on your head and not behind them, and try to touch your knees to the side opposite Pkoek.
2. The same position, try lifting your knees towards your back. This movement strong and sharp, try to keep your hands on the sides of the head to take advantage.
3. The same situation, and Koek Push your knee to meet each other, in fast motion and reverse bend so may benefit from the waist.
4. Lie on the ground, put your hands behind your ass, and raise your feet off the ground about 30 cm, then Anzleha.
5. Rowing movement, lie down on the ground, put your feet on the ground a little, and put your hands near your head. Abdaúa move your knee, and your body the highest in a single movement.
6. National re-exercise stretching, Kuaa Lift one knee this time Batjh adverse, a national exercise, work 10 to 15 times.
7. Do a workout for the legs, and you are lying on your back, unlike the national move your feet to each other horizontally.
8. The movement of windmills. Stand straight, feet apart, in Anzali with your hands down, and then stir your hands to the top horizontally. Repeat the movement of 'mill' of 10-15 times each side.
Finally, it is the work of exercise, "Cobra" - stretch on your stomach, with your knees on the floor and your hands in a position to pay the top, Push your hands and raise the top half of your body until your back arched. Are not paying unless you feel comfortable. The extent of your hands forward and push your body back based on your knees, so that your shoulder muscles Tmda completely, and comfortable, it is a nice feeling after performing these exercises.
Before we begin, you Got a history of pain in the back, it is always good to consult your doctor before starting new exercises.
This includes routine only 8 exercises performed one after the other, and repeated from 10 to 15 times. When you start, you will be able to perform about 6 to 8 times from each exercise. To worry, stick to it for two weeks, and you'll be able Alyalkiem ten exercises later.
Well, come on us:
1. Lie on the ground, and lift your legs with bent knees on the ground a little, put your hands on your head and not behind them, and try to touch your knees to the side opposite Pkoek.
2. The same position, try lifting your knees towards your back. This movement strong and sharp, try to keep your hands on the sides of the head to take advantage.
3. The same situation, and Koek Push your knee to meet each other, in fast motion and reverse bend so may benefit from the waist.
4. Lie on the ground, put your hands behind your ass, and raise your feet off the ground about 30 cm, then Anzleha.
5. Rowing movement, lie down on the ground, put your feet on the ground a little, and put your hands near your head. Abdaúa move your knee, and your body the highest in a single movement.
6. National re-exercise stretching, Kuaa Lift one knee this time Batjh adverse, a national exercise, work 10 to 15 times.
7. Do a workout for the legs, and you are lying on your back, unlike the national move your feet to each other horizontally.
8. The movement of windmills. Stand straight, feet apart, in Anzali with your hands down, and then stir your hands to the top horizontally. Repeat the movement of 'mill' of 10-15 times each side.
Finally, it is the work of exercise, "Cobra" - stretch on your stomach, with your knees on the floor and your hands in a position to pay the top, Push your hands and raise the top half of your body until your back arched. Are not paying unless you feel comfortable. The extent of your hands forward and push your body back based on your knees, so that your shoulder muscles Tmda completely, and comfortable, it is a nice feeling after performing these exercises.
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