Posted by : Άνθια Κουρσάρη Wednesday, November 13, 2013

ripped absThere are not a few of those people who in order to gain coveted and shapely abs they " train " endlessly at the gym and at home with minimal results. So you will not fall in the same trap, below there are some of the most common mistakes and some exercises that will help you have the results you want :

- Nutrition: The formation of abdominal depends on the amount of fat that exists in the abdomen area. Less fat mean more intense abdominal muscles. That is why the nutrition (not diet ) based on low fat, is more appropriate.

-Exercise : Aerobic exercise contributes greatly to burn excess fat anywhere on the body. The exercise should be moderate and be done 3-4 times a week for 30-40 minutes at least.

-Suggested Exercises:

1. Sit-ups (see Figure 1): Lie on your back touching the ground, with your knees on call 90 degrees. Place your hands behind the head near the neck and slowly stand by tightening the abdomen. Return to starting position and repeat 20-30 times for 3-4 sets with breaks in between.

figure 1

2. Side Abs (see Figure 2): Lie on your back, with your knees on call 90 degrees. Cross your hands on your chest. Then come forward and try to touch your right knee with your left elbow. Then go back to the floor and come again forward to touch your left knee with your right elbow. Return to the starting position and repeat for 15 times. Then do the same thing on the other side. Complete 3 sets with 15 repetitions alternately.

Side Abs
figure 2

3. Lower abdominal (see Figure 3): Lie on your back and support your hands on the ground (stretched hands and feet on the ground). Then bend your knee toward your chest and come towards to your knees. Repeat 15 times alternately. Complete 3x15 set.
Lower abdominal
figure 3

* To get the best possible results you need to breathe correctly. Many people hold their breath during exercise. The next time you work out try to breathe deeply. At the anode, tighten the abdomen and exhale loudly, taking all the air out.
Arm yourself with patience !
Your initial condition affects the time that elapses until you see the first results. An average metabolic rate takes about 2-3 months to grow and perform at the highest level. The maintenance of the result requires extra effort and consistency in a regular fitness program.

Good luck  :)

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