The press, similar to a bar of chocolate, does not only disturb the imagination of men. But performing the usual 50 twists in a row every day, it is difficult to achieve the appearance of strong and prominent abdominal muscles. Do a set of abs exercises for advanced athletes, combine it with intense cardio training and a low-carb diet, and happiness in the form of the cherished six cubes will not keep you waiting.
It is necessary
- - gymnastic mat;
- - gymnastic bench;
- - expander.
Instructions
Step 1
For the starting position, lie on your back. Feet should firmly rest on the floor, raise your hands to your temples. At the same time, lift your right leg and lift your left shoulder off the floor to touch your right knee to your left elbow. Gently lower your leg and shoulder almost to the floor, then repeat for your left leg and right elbow. Keep your feet and shoulders on the mat until you've finished your set.
Step 2
Lie sideways across the workout bench. Place your arms behind your head, pivoting, raise your upper body so that at the end of the movement your shoulders are almost parallel to the bench. If you hit the wall with your feet, you can achieve maximum range of motion, which means maximum effectiveness of the entire exercise as a whole.
Step 3
Lie on the mat, bend your legs slightly at the knees, put your right hand on the floor at an angle of 90 degrees to your body, and put your left hand to your head. Lower your knees to the right as much as possible and turn, thus, to one side. While contracting your abs, lift your shoulder blades off the floor and pull your left elbow as close to your right thigh as possible. Do the same, turning to the other side.
Step 4
Lying on your back, raise your legs with your knees bent. The angle between the thigh and the lower leg should be 90 degrees. Place the expander tape over your shins and cross it under your feet. Stretch your arms along your torso, pressing the expander handles to the floor. Straighten your legs slightly so that the expander stretches. Now lifting your buttocks off the floor, raise your legs as high as possible.
Step 5
Sit on the edge of a gymnastic bench and raise your legs with your knees bent almost at right angles. In order to complicate the exercise, try not to rest your hands on the bench, but to keep them at chest level. Now slowly turn your left shoulder towards your right knee. Also slowly return to the starting position, and then perform the movement with a turn in the other direction.
Step 6
Sitting on the floor, slightly lift your legs, crossed at the ankles. Arms extended forward with fingers interlocked should be at chest level. Tilt the body back about 45 degrees. Get into a position in which you can maintain balance, and then twist your body to the side as much as possible. Rotate the body to the other side. During the movement, the back should remain straight.
