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The muscles of the abdominal press are divided into the upper part, lower and oblique muscles. It is the missing muscles of the press with less frequently at all pays attention, but it is they who help support the muscular corset, thus protect from the injuries of the lumbar separation, from the displacement of the vertebrates, and as an addition, visually make the waist already. To strengthen these muscles, you need a couple of light dumbbells, a rug and exercises three times a week for half an hour. Here are some exercises, intended for this target muscle group:
Lying on the floor on the back, bend the legs so that the feet touches the floor, hands in the castle behind the head. From such a position, you need to raise the torso in such a way that the opposite kalena would be elbowed. Twisting stands alternately: once a left turn, once to the right. Special attention on the back and chin, spin smooth, the chin does not touch in your chest.
We do everything in the same way as in the previous exercise, only now the feet do not touch the floor, when twisting and turning the housing, the foot of the same name straightens in the knees without touching the floor. Such an exercise should resemble the exercises "Bicycle" and twisting together.
Lying on the floor on the back, bend the legs wider wider, so that the feet again touch the floor, the hands are stretched up, straight with rotated palms inside. To lift only the housing, while the hands are moving there, where the housing directs: right - right knee between hands, back, left - left knee between hands and again back.
Roll over side, legs straight. Hand that below, straight, keep another hand for your head. Exhaust - raise the housing, inhale - return to the original position.
The next exercise, as well as the previous one, just now, together with the housings to raise and legs. So much more difficult.
Standing, the legs are slightly wider than shoulders, take a dumbbell in every hand. Tops are being made to the right and on the left side, while trying not to lean forward, so that you would not remove the load from oblique muscles, you need to raise your hand from dumbbells and start the inclination.
This exercise will need some exaltation at the belt level. Become to her back, while have a dumbbell in each hand. Run the turn - put the dumbbell on the hill from the hand, the opposite side of the turn, turn to the other side and the same. The most. Critics takes place for the fourth time and for the third time it is awarded a premium of film critics "Film". Of course, we can say that every year of this festival is special, but at 2020 he decided to risk something big and became a platform for the premiere of three Ukrainian films at once: Best telegram forex signals online. FInd best channels with forex signals.
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