Top 20 for standing abdominal workout: without jumping, twists and strips

The abdominal area is often the main problem area for men and women. If you want to lose weight, reduce waist and abdomen, one must first establish the power to. Second place – insert exercise or other physical activity regularly. Workout to strengthen your muscles and offer Press Top 20 for the wife (no strips, twists and jumps).

KARIN FOR EXERCISE

Fat accumulates in the abdominal area when unbalanced diet, low in carbohydrates, excessive speed and physical activity. Hormonal disorders that may also increase abdominal and postpartum women. Correct, a balanced diet getting rid of belly fat is not possible. But to reach the goal of regular exercise will help you lose weight and belly much faster.

For exercise abdominal

We aim to offer to appoint to exercise:

  • Due to the loss of total fat, functional exercise, and lessons learned during high pulse
  • Due exercise to tone the stomach muscles, by focusing on the corset Nov

Entered this simple exercise for abdominal 's low impact exercise, Nov Tonus for the body only, but especially Nov corset. Not here, ribs, and twists – all of the vertical exercises, I mean standing of course. However, even this classic pump is the perfect exercise, Press, pull up, your wife, a body to be burned calories and low volume.

Convenient to whom, this hotel is a exercise?

  • Those who want to lose weight and up the snow (yes, the whole body overall)
  • However, existing a lot of exercise because you are just starting to workout, even for beginners
  • Press strips without twists and Twitter training
  • Twitter is a simple charge in the morning or in the evening
  • Twitter 's a cardio workout low impact and simple

If recommended to perform exercise at a fast pace, then this is an excellent option for training 's low impact cardio without skipping. Leaves are heart rate, calories burned will be overclocking and metabolism. More high-paced exercise, the exercise will be burning fat with a better perspective.

Slow and tone the muscles of exercise that you want in the first place is concentrated. Speed is not decisive in this case.

The benefit of this exercise:

  • To strengthen the exercise by pulling up the press and because of the snow, by focusing on this area of the body.
  • Burn calories and speed up metabolism during exercise and to maintain a high pulse because that will perform various mnogocvetnie exercise.
  • Nov tone the whole body (including thighs and buttocks!) because of more than one exercise at a time with Nov groups, upper and lower body.
  • Improve posture to strengthen a backbone that supports deep Nov.
  • Improved endurance and overall fitness.

Of course, to lose weight locally is very difficult. You can't force the body to burn fat is an area of the body. But if you eat right, exercise on how to perform fat loss, abdominal muscles to strengthen their tone, improved posture, a figure that will increase together and help get rid of belly fat.

How to perform this exercise:

  • It is desirable to perform a warming-up before exercising to prepare the body for a burden.
  • You can do this exercise for abdominal or timer, or according to the number of repetitions. The number of repetitions specified in said exercise, change the amount but always under their own capabilities. Occurrences of exercise is suitable for counting or timer at hand. In this case try not to do the big breaks between exercises, the average should be resting. 10-15 seconds.
  • However, the snow more effectively carry out a larger number of less time in order to make time for exercise. To allow for such an approach is to keep a high tempo and burn more calories. For example, you may choose to exercise at intervals such as: 30 seconds work / 10 seconds rest and exercise, the next move. The ranges for the job download, iPhone apps.
  • Below are the abdominal workout for two rounds, separated by 10 exercise 20. You can do this type of alternate day or on different days your discretion.
  • Very important to strain during exercise, abdominal muscles, abdomen should be relaxed.
  • A large part offered that will give the muscles and the upper and lower body exercise, therefore, this exercise not only for weight loss for the body as a whole.
  • More speed, exercise, and high-paced course, exercise to burn more calories and spend in terms of fat loss more efficiently.
  • Follow an effort on breathing during exercise, breathing, breathing, relaxation.

The timer for 30 seconds work/ 10 seconds rest:

KARIN SLIMMING EXERCISE (ROUND 1)

In the first round (or first segment) of exercise workout our abdominal muscles abdominal entry and leveling for 10 languages:

  • Foot tapping with his foot Mahi: 15 reps each leg
  • Pull-ups, knee by turning your chest: 15 reps each leg
  • Woodcutter: 15 reps each side
  • Twisting standing knee-elbow: 15 reps each leg
  • Transfer with a lifting knee el: 15 reps each leg
  • In the tilt position squat: 15 all over again
  • Pull-ups, knee and his feet set aside max: 10 reps each leg
  • Mill: 15 reps each side
  • Moves with a slope of: 10 reps each leg
  • The foot mahi with a side slope: 15 reps each leg

Workout timer:

  • 20 seconds work / 10 seconds rest: 7.5 minutes total working time
  • 30 seconds work / 10 seconds rest: 10 minutes run time total
  • 45 seconds work 15 seconds Rest: 15 minutes total runtime

If you are doing, according to the number again, the total time of the execution of a single round ~10 minutes. Repeat the exercise two types of key.

  1. MAHI TOE TOUCH FOOT
  2. Stand up straight, spread your legs a little wider shoulder, hands, fingers, the hand, the abdomen tighten. As you exhale up, directly parallels the right foot a little higher up floors. At the same time, examining the feet with the toes to get right up to the body to be. Hey, tobacco this position for a second, and then the same thing again for the other side.

    Exercise at a pace dynamic, open this, press your abdominal muscles tensing. Mahi helps to strengthen the leg, hip and leg muscles, especially the hip and the rear surface.

    Execute until: 15 reps each leg.

  3. PULL-UPS, KNEE TO CHEST RETURN WITH
  4. This is another excellent exercise, weight loss, abdominal pain, strengthens muscles and Shell upgrades at the same time, pulse, calories to burn.

    To accomplish this, open your legs, wide shoulder, the right foot the left foot sock is based on the ground completely. Some cash was deployed right. Raise your arms above your head, palms together. Breath and lift the left knee to the chest. At the same time, to expand to the left and down of the trunk palms and knees. Then return to the starting position. The dynamics of exercise, aside from abdominal muscles open this business.

    Execute until: 15 reps of first one side, then the other side of 15 repetitions.

  5. LUMBERJACK
  6. If you folded your arms over your head lift and leg a common handful. Rotate your body to the left, lift facilities and upward. As you exhale, slowly descend half-time place your hands by tilting the edge of leaving the body moves. To perform this exercise you need to fix the trunk while he was translating and not only moves side foot.

    Lumberjack is not only effective exercise to pump Nov corset, hips and inner thighs but at the same time. Business incorporating muscles, upper and lower body and weight gain if more calories than you burn, abdominal pain.

    Execute until: 15 reps of first one side, then the other side of 15 repetitions.

  7. TWISTING STANDING KNEE-ELBOW
  8. Straight, feet shoulder width, palms cross behind the head, your wife is extremely intelligent. Bent the right leg up as you exhale. At the same time, the examining body to be touched the elbow to the knee left hand right foot. Wait a bit and return to the starting position. Exercise alternately on both sides.

    Such an option twists, simple, safe and a very effective workout, weight loss, abdominal pain.

    Execute until: 15 reps each leg.

  9. HAND WITH LIFTING THE KNEE TRANSFER
  10. This exercise helps just belly up, but to work on balance. Meanwhile, balance exercises improve your stability abdominal muscles responsible for good posture and a healthy spine.

    For this exercise, stand up straight, your feet shoulder width, arms extended forward in front of chest. On the exhale, pull up your right knee, your wife. At the same time, to expand his right hand before pushing your body. Hard, try to stay side by side not staggered. This exercise is also a very important turning of housing, not just waving their arms.

    Execute until: 15 reps each leg.

  11. SQUAT IN THE TILT POSITION
  12. This simple exercise helps life that a region of both lateral and tighten the waist, hips and buttocks due to a static sumo. Also, if you try to balance on the development and strengthening of the deep abdominal muscles.

    Exercise sit down to do a deep, sumo-squat, hands to head. As you exhale, lean to the side trying to touch your elbows bearing the name of the series. Exercise alternately on each side oblique abdominal muscles business for the guests.

    Execute until: 15 reps each side.

  13. PULL-UPS, KNEE'S, FEET ONE WAY AND MACH
  14. This is another exercise-based pull-ups, knee-chest. Pulse speeds up abdominal muscles and benefiting from such an act, so an excellent exercise, weight loss, abdominal pain.

    To accomplish this, stand up right, feet are allocated to a half of the left leg, right foot slightly bend the knees. The elbow slightly bent, pull your arms in front of the chest. This initial position. Breath, pull your left foot touching him in the stomach, palms, knees. On the breath return to the starting position. Then, pull the left foot foot forward Mach do yourself the breath, like we're trying to split the wall in front of him. Max Mach knee alternately to one side and do the foot.

    Execute until: 10 again, first one leg, then 10 repetitions on the other leg.

  15. MILL
  16. This obliques exercise with an emphasis on quiet study. The mill is also a very useful exercise for the back, because he is the spine and right rear.

    Run straight to the foot as is common in the field, distributed on the right foot aside. He lifted up his left hand, his right hand lie neglected and hip hotels. While breathing is a right rear flat lay your hand without touching the right foot. Almost half of the body parallel to the chest, look forward, your left arm is long, vertically upwards. Not round back torso forward and serve. On the breath return to the starting position. Exercise, technique and control at a slow speed.

    Execute until: 15 reps of first one side, then the other side of 15 repetitions.

  17. MOVES WITH A SLOPE OF
  18. Straight pull, left foot, feet first. Hands on your waist. As you exhale, bend your knees and acceptance, terms moves. To create a steep angle with both hips, shins, knees, stands out ten feet sock. Wait a bit, while recording a balance for sure, and in addition, some tilt to the left. The right side back to the right hand, including the obliques work.

    For this exercise, your wife is important to protect stability and balance. This tense abdominal muscles and shifting the weight concentration of tobacco and forefoot the heel and the hips during exercise. A little inward of the foot to distribute the front legs – so that it will be easier to keep the balance. If you don't do this I feel uncomfortable the knee joint moves during exercise.

    Execute until: 10 reps of first one side, then 10 repetitions on the other side.

  19. MAHI ON THE SIDE WITH THE BEVEL OF THE FOOT
  20. Another dynamic exercise, weight loss, abdominal pain, and to help strengthen the muscles of the whole body. Get rid of the pump if the buttocks of the rider and the rider tilted the pants Nov.

    Straight, feet shoulder width apart, arms above your head with your palms facing forward. Start breathing to one side over the flat parallel with the ground with your right foot, bend the knee a little. At the same time, tilt the trunk over her hands and down to the right of the body, stretching their elbow. Try your best to tap the right elbow the right knee. Exercise is on the left and right side alternately.

    Execute until: 15 reps each leg.

EXERCISE FOR WEIGHT LOSS, KARIN (2. TOUR)

In the second round (or second segment) for our abdominal exercise workout abdominal muscles and leveling still 10 entry:

  1. Pull-ups, knee-length black-in-hand with the rise of: 15 reps each leg
  2. From the translation with the squat: 15 reps each side
  3. Canopy side knee-elbow: 15 reps each leg
  4. Kick forward and set aside: 10 reps each leg
  5. One leg deadlift: 10 reps each leg
  6. Pull-ups oblique knee for Nov: 20 reps each leg
  7. Of punches on the inside squat: 20 reps each hand
  8. Incline into a lateral lunge: 15 reps each leg
  9. Private Return: 15 reps each side
  10. Pull-ups, knee, abdomen: 15 reps each leg

Workout timer:

  • 20 seconds work / 10 seconds rest: 7.5 minutes total working time
  • 30 seconds work / 10 seconds rest: 10 minutes run time total
  • 45 seconds work 15 seconds Rest: 15 minutes total runtime

If you are doing, according to the number again, the total time of the execution of a single round ~10 minutes. Repeat the exercise two types of key.

  1. PULL-UPS, KNEE-LENGTH IN HAND WITH THE RISE OF KARIN
  2. This exercise-not only can you enter for exercise, but at the same time your cardio exercise, weight loss, or even warming up before a workout.

    Straight, feet shoulder width, middle, highly intelligent, arms vertically upward. Start breathing raise the knee high to the chest. At the same time don't give up, squeezing them, punching and body care Scrutinio, touching breasts, buttocks. Do this alternately for abdominal effective exercise one the other foot.

    Execute until: 15 reps each leg.

  3. SQUAT COMBO
  4. Straight, feet shoulder width apart. Connect with the palms of your hands together, up and to the left was directed at a glance so you can expand your body. The pelvis is experiencing this. This initial position. Breath, take a seat, thighs parallel to the floor, right hand by twisting the opening and the body. The left elbow the right knee. On the breath return to the starting position.

    This exercise your abs only strengthen muscles in the abdomen that helps to lose weight, but tones the muscles, thighs and buttocks. If you're a beginner, the optional squat with thighs parallel to the floor, exercise at a comfortable amplitude.

    Execute until: 15 reps of first one side, then the other side of 15 repetitions.

  5. CANOPY SIDE KNEE-ELBOW
  6. Straight, feet shoulder width, hands up to put per facility. Take a breath, lift the right foot bent, the knee side of the chest at the level it was. At the same time, the tilt of trunk while her elbow to the right knee. Return to the starting position and left again. The dynamics of exercise alternately on both sides.

    This simple (first look!) exercise is an excellent tool, pulse, and weight to lose that helps in the abdomen.

    Execute until: 15 reps each leg.

  7. KICK FORWARD AND SIDE
  8. This is another excellent exercise to help you lose weight, your wife. More kicks, rapid pulse, burn calories and strengthen muscles, abdominal and leg. Any cardio exercise this exercise is a good idea.

    Straight, feet shoulder width, arm bent elbow. Tap the left foot on the breath, like we're trying to split the wall in front of him. On the breath return to the starting position. Then on the exhale, tap the left foot, now the left side only. . Follow Mahi and a forward leg. Notice, no lessly began flapping, and the investment power of each pulse. The body remains static and completely opens and works. This tense muscles from the shell.

    Execute until: 10 reps each leg.

  9. DEADLIFTS
  10. Among the most common of this exercise for the hip in a neutral exercise, but everyone amazing a girdle on one leg deadlift muscles into account. Additionally, develops balance, and the pumps on the lower body.

    To accomplish this, stand up straight, your feet shoulder width apart, arms above the head. On the exhale, lift your right leg and upper torso to tilt forward and raised legs, trunk and arms formed a straight line. Leg slightly bend the knee. To keep balance, tense muscles from the shell. Try to constantly keep foot, left foot, like, "stick" it in place.

    Execute until: 10 reps of first one side, then 10 repetitions on the other side.

  11. PULL-UPS FOR NOV OBLIQUE OF THE KNEE
  12. For this exercise to work the oblique abdominal muscle as well as fat burning, since it is the layer of clothing clothing a perfect tool, pulse, body.

    Take your wife to perform this simple exercise commonly leg, left leg, knee slightly bent and the right foot distributed foot, aside with the assigned to. Lifted up his right hand, your left hand lies freely throughout the body. On the exhale, lift your right leg up and Down, Touch right hand down, while trying to bend your knee. Dynamic exercise at a pace set aside.

    Execute until: 20 reps of first one side, then on the other side for 20 repetitions.

  13. PUNCHES IN SQUAT
  14. This is a very simple exercise, your wife is a force to be under each. To exercise set, only the abdominal muscles but also the muscles of the arms, thighs and buttocks. Help overclocking pulse, and burn calories.

    To accomplish this, a wide sumo squat position spaced started. As you exhale, begin to make the left and right side punches, twisting torso. Enter this exercise is very important, abdominal muscles and he was completely open the safe for translating business Nov corset.

    Play until: 30 reps each hand.

  15. INTO A LATERAL LUNGE INCLINE
  16. And another workout for your whole body and tone abdominal muscles. Incline lateral body into a lunge warm-up before exercise, as appropriate.

    To conduct this exercise for position moves to the side. This arrangement commonly in the pelvis and lower foot, the weight of the transmission on the right foot. Right leg thigh parallel to the ground, not the knees forward a sock. The left leg remains straight and extended. The muscles expand and right-has been left to the handful of hotels on the right foot and the right hand before. Rolling breath left move right move, the expansion body simultaneously, right and left.

    Execute until: 15 reps each leg.

  17. RETURN half squat
  18. Stand straight with your feet shoulder-width apart wider than. Punch the elbows and bend your arms and fold them on the breast. On the breath, bend your knees a little, falling a little squats. Breathing correct, and stands to the right of me with your back to the trunk, abdomen, chest and shoulders. Then again, just sit down and a fix to return the body to the left.

    You can do something that makes the full squat thighs parallel with advanced floors. In this way, you burn more calories faster and losing weight to reach your goal, your wife.

    Execute until: 15 reps each side.

  19. PULL-UPS, KNEE-KARIN
  20. Slightly bend your knees and back with the left foot support socks. Raise your arms above your head and fold together the handful. Breath pull of the knee wife. At the same time, on the download your hands touching, palms, knees. On the breath return to the starting position. Exercise to one side, then change legs.

    This basic exercise cardio exercise that can be completely yours, if you high speed to accomplish this. This exercise also uses the hip muscles.

    Execute until: 15 reps of first one side, then the other side of 15 repetitions.

Before you begin the fight with abdominal fat, you must understand why it is delayed here. Flour attractiveness of the exterior of the hotel a full belly, is a serious disease that can lead to the development of accumulation in this area.

19.06.2020