Three years ago, abdominal intensive for beginners:
Crunch – The crunch has a bad reputation in recent years. Because most people are not properly carried out. The key to any abdominal exercise is to the head and shoulders bottom. Let me explain:
1 – to determine your return on the court. The knee bend with the feet flat on the ground. Place your hands under your head. This is just for support. Do not your hands for everything apart from the support of the head.
2 – Keep your head on the floor so that your shoulders are rounded and soil. You should already felt your stomach tight.
3 – In this position, press your abdomen so that the top of your body moves slightly forward. Issue and return to the starting position.
4 – Remember that the return to the position of the head and shoulders on the floor. It is very important, head and shoulders on the floor throughout. This keeps the tension on your stomach.
Plank – There are two variants of the board. The first change in your forearms on the floor:
1 – Place forearms on the floor with the rest of the body, with the head on the ground.
2 – Tap the ground. Your body should be high, that on the toes and forearms.
3 – Hold this position for several seconds. Let your knees on the floor to rest between each series.
The second change concerns the implementation of exactly the same movement with your hands completely appeared as if the execution of a push-up. Indeed, this version of the board is an increase, and can be an excellent way to help you rise in the numbers.
Bent Knee Leg Raise – It is a great move to target your lower abdominal muscles. Like any other fiscal year abdomen, it is crucial that your head and shoulders off the ground in the whole.
1 – to determine your return on the court. Place your hands under the lower back, head and shoulders to the ground. This creates tension in your abdomen.
2 – Fold your knees and lift your chest. Now, while the opposite by giving your feet on the ground, with knees folded.
3 – Exit the movement of the feet on the ground of a thumb. Repeat the movement.
It is not to say that all three years in an abdominal workout. Instead, they can at the end of an intense bodyweight circuit.