Rocket Abdominal
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Exercise For A Flat Stomach Without The Ab Rocket Twister
Getting a concrete stomach is not so hard
Work on your rectus abdominal without stretching it: raise your bust, rounding your back, then go back down, but not completely, and do this repeatedly. The results show quickly if you execute the movements well.
It’s about working the abdominal belt, the weaker part. Time required: half an hour, with gradual increase up to one hour.
Exercise
Lying on a mat (or better on a tilted board to work the abs), the back flat, legs spread at an angle of 45 degrees, feet flat on the ground (or wedged under furniture), and 20 cm gap between the buttocks and heels, so as not to distort the back. The arms can be crossed on the chest, each hand touching the opposite shoulder, and elbows relaxed. For beginners: arms outstretched, it facilitates the movement.
You are working out your
abs
, not your biceps, so do not press on the arm when you straighten the bust: the movement of the head and the bust must be practiced slowly. Shoulders must relaxed, because they are not solicited. Lift your shoulder blades up to 15 cm off the ground. The head remains in the extension of the back and eye line should be 60 cm distant from your knees.
Never force, because the
abdominal belt
is tight and causes a burning sensation, a sign that the muscles work. Make sure for the duration of the training that your toes adhere well to the ground. Do not help by pushing on your heels: it would work your calf muscles and adductors out, and not your abs! Expire at the end of movement.
Do three sets of 10 to 15 movements: 10 seconds for upward movement, 10 seconds for the downward movement. Indulge yourself a recovery time between sets.
Repeat this exercise every other day. The slower your movement, the better your muscles work, and the better the result. Important point: inhale slowly and completely on the downward movement, exhale on the way up.
To complicate the exercise, set your feet high up (stairs), thighs vertical. This exercise uses the small and superior obliques, and the rectus. The elevation of the feet and therefore the distance from the bust let your workout the muscles of the hip as well.
The regular repetition of these
exercises
is the key to success, and the alternation of rest (one minute) between each series of movements is a necessary condition for the muscles to take full benefit of the effort .
Many people find these exercises boring and difficult. If this is the case for you too, you may consider buying an ab toner like the
Ab Rocket Twister
, which should highly increase your motivation and make these exercises easier while still showing very good results.
BuyTV, Episode 113 AB Rocket Abdominal Trainer
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