A man with a strong press immediately stands out against the background of other representatives of the stronger sex. A toned belly can be done if you systematically perform abdominal exercises. The best time to practice is in the morning. Duration-hour. A man needs to pump the press at least three times a week.
Instructions
Step 1
Lie on your back, put your hands behind your head, bend your legs at the knees. As you exhale, lift your upper body to the shoulder blades, while inhaling, return to the starting position. Move slowly. The number of repetitions depending on physical fitness. Over time, the number of lifts must be brought to 3 approaches 50 times.
Step 2
The starting position is the same as in the previous exercise. As you exhale, lift your upper body and reach with your left elbow towards your right knee. While inhaling, return to the starting position. With the next exhale, rise and stretch your right elbow towards your left knee. The number of repetitions is 3 sets of 60 times.
Step 3
Lie on your back with your hands along your body. Raise your legs perpendicular to the floor and, straining your abs, lift your pelvis off the floor. Stay in this position. Lower your pelvis to the floor and then place your legs completely. You need to do 3 sets of 15 reps.
Step 4
Lie on the floor, put your hands behind your head, move your elbows to the sides, bend your knees. As you exhale, lift your upper body to your shoulder blades, and lift your feet off the floor and stretch your knees to your forehead. With an inhalation, take the starting position. Do 3 sets of 25 reps.
Step 5
Lie on your back with your arms along your body. Raise your legs off the floor at a 45-degree angle, bend your knees. Simulate cycling. The closer the legs are to the floor, the more stress the abs will experience. Exercise until you feel tired.
Step 6
Include sports nutrition-related foods in your diet. The protein they contain will help make the abs into cubes.
