Learn how to make your abs is crucial to avoid unnecessary fatigue and annoying pain in the neck and back. Posture and correct breathing are the starting point for effective exercises here, then, is a brief guide on how to make your abs correctly!
It has happened to all: after a series of abdominal, we feel the neck and back claiming attention and care. Because? Simple: Because we have not yet learned how to make your abs properly.
Correct posture, proper execution of exercises and proper breathing are the key to your abdominal exercises: useless to endless repetitions if you do not follow these three variants!
To show off the sculpted abs is not necessary to go to the gym: of course, the equipment can help you perform the exercise correctly, but with our advice be able to figure out how to make your abs properly at home. All you need is a mat, a bottle of water handy and a bit’ of willpower!
How to make your abs properly: it all starts from breathing
How many times have you heard you say, “breathe well during the exercises”?
But that good, exactly what does that mean?
Each abdominal exercise consists of two phases, one of contraction and a relaxation; in the same way, even the breathing is divided into two moments, the inspiration and exhalation. The starting point for understanding how to make your abs is to combine breathing and moving in this way: the contraction do match the exhale and the inhale relaxation.
Remember, too, to always inhale and only the nose and instead, only exhale with your mouth.
One of the abs exercises for women most common is the crunch: figure out how to make your abs high through breathing we help in this case.
The first phase of the crunch starts lying on the ground: bend your knees and let adhere well to the feet to the ground. Intertwined hands behind the neck, take a deep breath and as you let the front approaching the knees, he exhales. It will not be hard to remember: the crunch squeezes the chest and lungs in a natural way, by facilitating the issuance of air and the correct execution of the exercise.
The second phase of this exercise includes the descent in a controlled manner up to the initial position, combined with a deep inhalation.
You may also like to read another article on BestAntiBiotic: Home Fitness: Workout At Home When Time Is Short
How do the lower abs …
Among the most difficult exercises to perform, there are the lower abs: figure out how to do the lower abs you need to finally be able to show a beautiful flat stomach!
Among the exercises for lower abs is the most common bike.
It always starts in the supine position, slightly raising the legs. To be 100% sure on how to do this lower abdominal exercise, you can put a pillow under your buttocks to facilitate the movement and raising the abdomen. Mima pedaling movements, both forward and back, and tries to stretch your legs as much as possible.
Another exercise that we want to analyze to explain how to do the lower abs is the leg lift.
Again it start belly up, with your arms stretched out along the torso. You lifts your legs, taut and united, but be sure to keep your lower back well supported on the ground. Once you reach a 90-degree angle with your legs, portal back to the starting position: the trick to figure out how to properly do the abs, in this case, is to slowly move your legs, without speeding up the movement. Just so, in fact, you will be certain of the success of this training! Remember, finally, never rest your legs on the ground, but always keep them at least 2-3 cm from the floor, to increase muscle tension.
… And how to make the oblique abdominals!
In training we thought to help you understand how to make your abs at home properly, the plank cannot be left out. This is, in fact, a perfect exercise for the lazy, for those who are not sure how to do your abs and for those who want to benefit from a simple workout that, however, is able to not only tone your abs, but also the buttocks and arms.
The classic plank is performed in this way: lying on the ground, belly down, bend your elbows 90 degrees and place them so that they are directly under your shoulders. Tense your abdominal muscles and not relax them until the end of the year. Do not arch your back and try to maintain this position for at least 1-2 minutes.Tags: make your abs at home