Seated barbell twist

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: rod
Level: Beginner
Movement: Pushing
Method of execution

➡ Place the barbell on your shoulders and hold it with your hands.

➡ Sit on bench.

➡ Start twisting the body in the waist by working only with obliques and not be rolled forward or backward.

➡ The exercise is performed at a moderate pace and without redundant haste in order to reduce the possibility of injury.

➡ If bending barbell, perform slower. Do not slouch and do not overdo with the weights.

➡ Twist to the largest possible amplitude, but with little acceleration.

➡ During the execution strive to not rotate your head sideways, eyes must be impetuous forward and head up.

➡ Keep your back straight while the execution.

Weighted sit-ups with bands

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Equipment Supplies: Bands, bench
Level: Advanced
Movement: Pulling

Method of execution

➡ Adjust the tilt of the bench.

➡ Tighten the rubber band around the base of the inclined bench. Let it handles are in a position such that you can easily grab them when you lie down on the bench.

➡ Sit back and fix your legs one by one.

➡ Relax your body back, let your legs slightly bent at the knees. Grasp the handles on rubber bands.

➡ Take some air.

➡ First slowly lift only the top of your spine, and only then start to fold around the spine and breathe out.

➡ Stop and hold just before the base of your spine to become vertical or when you feel that the load in the stomach weakens.

➡ Slowly descend in reverse order, first base of the spine, and only then the upper portion head.

➡ Repeat.

Pushing a boxing bag

Main muscles performing the movement: Chest
Other muscles involved in movement: Shoulders, triceps, abdominal muscles
Mandatory Equipment: Training bag
Level: Beginner

METHOD OF PERFORMANCE 

1. Use heavy training (boxing) bag for this exercise. Stand in standing position beside him, your legs are spread apart. Place your hand on the bag at chest height. This will be your starting position.

2. Begin by twisting at the waist, pushing forward the sack as hard as you possible can. Perform this movement quickly, pushing away the bag from the body.

3. Hold the bag after you shake it and position it to the starting position.

4. Repeat

Touch the heel

Main muscles performing the movement: Abs
Other muscles involved in movement: Exercise is isolated
Mandatory Equipment: Not required
Level: Beginner

METHOD OF PERFORMANCE 
  
1. Lie on the floor with knees bent and feet on the surface at a distance of about 50 to 60 inches apart. Be sure your hands are extended sideways to the body. This will be your starting position.

2.Make a curve forward and upward through the torso to the right side and touch your right heel, holding for a second. Exhale performing it.


3.Now slowly return to the starting position while inhaling.

4. Now repeat the movement on your left side. Exhale and return to starting position while inhaling. After touching both feet, then you made ​​a repetition.

How to shape the lower part of the abdominal muscles?

Finding the best exercise for shaping the lower part of the abdomen is not always easy. This article will help you build a really good workout.

Before we get to the three exercises, it is important to learn some basics in training for the lower abdominal muscles.

 The first thing you must understand is that the load on the area of your body will help you burn fat around her. To clear them, you have to burn fat throughout the body. If you have a lot of extra pounds to lose, then the best workout for the lower abdominal part will help you. This also applies to those who have to lose a few pounds. Just you must first remove the fat, no other way.

 The good news is that the stable workout will help you tighten the muscles in that area, and when you reduce the percentage of fat in your body, they will emerge.

 Remember that training abdominal muscles is different from that of others. If you work for biceps, you probably do 3 sets of 10 reps for a few different exercises. For the lower abdomen, you should do a special series of exercises with little rest in between. It is called circular abdominal workout.

 Here are some of the best exercises to load the lower part of the abdomen:

1. ''Walk''
 Lie on your back and place your hands under your buttocks. Raise your legs to a vertical position. Set the abdomen in a position where you feel that your muscles are tense. Then remove one leg below, so as to be a few centimeters from the floor. Hold for a second, then return leg to starting position. Do this with the other leg. Alternate them in this way and do 10-20 reps of each.

2. ''Inverse'' crunches

 Lie on your back with your hands under the buttocks. Lift vertical feet, then bend your knees an angle of 90 degrees. Set the abdomen in a position where you feel that your muscles are tense.

While keeping your knees at the same angle, slowly remove your foot until you reach a few inches from the floor. Then move your knees to your chest and tighten your tummy while doing this. Repeat.
  
3. Raise legs
 Lie on your back with your hands under the buttocks. Raise your legs to a vertical position. Set the abdomen in a position where you feel tension in the upper abdominal muscles. Then remove the legs so that they are just above the floor. Hold this position for a few seconds and then return your legs to the vertical position. Repeat.

All three exercises are part of the best possible workout for the abdominal muscles. If you have back problems in performing them, you should seek medical attention.

Sliding roller for abs

Main muscles performing the movement: Abs
Other muscles involved in movement: Shoulders
Mandatory Equipment: Roller (Ab Roller)
Level: Advanced
Movement: Pulling
Method of execution

➡ Hold the roller with both hands and knees on the floor.

➡ Place the roller on the floor in front of you so that you can stand on your knees and hands. This is your start position.

➡ Slowly slide the roller forward, so to stretch your body in the right position. Tip: Take your body down so as far as you can without touching the floor. Breathe in this part of the movement.

➡ After a pause in the stretched position, start to pull back, to return to the starting position as you breathe out.

5-week program for relievo

We present to you 5 weeks of condensed power-aerobic program that is guaranteed to become embossed and muscular than now. What distinguishes it from other programs is the intensity. It will grow - not as a burden but rather as an implementation of advanced training techniques. And the degree of change that will finally see, you only depend on your perseverance.

Always start with a 5-10 minute warm-up, followed by gentle stretching of the working muscle group. Series and repetitions are pyramid principle "slightly worse" - the first in the majority with small weights and heating, working with heavier weights, selected so as to reach the failure of the prescribed number of repetitions. (Note: you usually do warm-up before heavy sets in the first exercise only one muscle group - not all exercises require heating.)

Gaining weight and maintaining it during the program for relief is important - muscle is metabolically active and burns calories even at rest, so the more muscle accumulate, the more efficiently your body will burn excess calories.

Weeks 1-3. In these workouts you have 3 consecutive days (each once a week), focusing every time on the abdomen. Observe proper performance, smooth tempo and speed, pump at the point of peak contraction, descending under control and avoid inertia. Rest 60 seconds to small muscle groups (arms and shoulders), and 90 seconds for the big ones. Relax you more, train more like power triboets than a bodybuilder, which is contrary to the objectives of this program. Added advanced techniques that are performed in the worst series of one exercise for each muscle group (eg drop series in one exercise for back and forced reps on the chest). Some of them require a training partner - if you have one, use a different technique. There is also a new feature - an exercise in choice for each training day. Decide which part of your body type you are working on that day, needs more attention, and add exercise choice, which is not mentioned in the program. But note that it already on the verge of overtraining. 

Week 4-5. The intensity and the weights are strengthened by dividing the body 3, and a 2-training, and each of them is performed 2 times a week (a total of 4 weeks). Intensity increases: move from exercise to exercise and run a series of faster, resting only 45-75 seconds between sets. Finally add advanced techniques in two classes at selected muscle groups to workout is on the verge of rejection. The objective is two weeks to raise the body's metabolism. If you do not sweat so not doing enough.

In the continuation of the article itself and expect training split with detailed exercises, sets and reps. 

Bee pollen - a gift from Nature

Bee pollen is a unique natural product with exceptional health benefits. It can be a valuable addition to any diet, because of its high nutritional, prophylactic andtherapeutic properties.

The most bee pollen collected in April, May and June, when the feeding of the larvae is the most intense. Fresh pollen contain a relatively large amount of water and to maintain their nutritional value, it is possible to promptly dried in a thermostat at a temperature below 42 ° C and humidity not more than 5%. At such temperature, retains the biological activity of the ingredients and consequently ensure the valuable properties of the product.

Bee pollen contains many beneficial substances to the human body that determineits health qualities. It is an excellent source of vitamins (A, group B, C, D and E),minerals (macro and micronutrients), amino acids, proteins (about 20%), carbohydrates (30-35% among which glucose, fructose, galactose, dextrins, starch, cellulose etc.). Bee pollen also contain enzymes, lipids, carotenoids, flavonoids, aldehydes, ketones and esters, and other beneficial ingredients.

Curative and preventive properties of bee pollen

➡ Improves immune system
➡ Strengthens the cardiovascular system
➡ It is used in the treatment and prevention of anemia, arteriosclerosis, diabetes, diseases of the small and large intestine, endemic goitre, respiratory diseases and nervous system problems
➡ Adjust the intestinal microflora and has an antibacterial effect

Bee pollen and sports - a perfect combination!

Bee pollen has a pronounced anabolic effect. He was not entirely due to its calorific and protein which contains. On one hand, the pollen has full health benefits, which in the context of a busy sports mode is a strong stabilizing factor and an important prerequisite for maintaining high physical performance. On the other hand pollen contains a complex of biologically active substances called accelerators of growth .

Iron content of bee pollen is a prerequisite for optimal function of the blood cells, and from there - to improve the flow of oxygen and nutrients into the muscle tissue.This, combined with the availability of high-quality protein, creates conditions for the conduct of intensive anabolic processes. The presence of strong antioxidants (such as vitamins A, C and F) decreases the negative effects of free radicals, the accumulation of which is a result of strenuous physical activity. All this helps to increase muscle mass, maximizing the amount of body fat, boost the immune system etc. 

Possible side effects of bee pollen

Bee pollen is extremely well tolerated natural product side effects of adoption are very rare. Practically is considered to harmless. The most common interference seen in the use of excessive quantities - abdominal pain and gastric disorders,flatulence. May cause an allergic reaction, because of the diversity of its ingredients. All bee products are allergens and this should always be considered.

Hunger or food

 

Hunger is a bad counselor. It makes you feel hungry and induce in you an overwhelming desire to eat. This is why the better choice is a moderate diet and increased physical activity.

Exercise will tight abdomen, but complete clearance of fat and reduce waist circumference, as well as the delineation of the abdominal muscles is necessary to clear the body fat, not just in the waist, but also from the entire body.

Your best assistant in clearing fat will be a moderate diet.

Special foods 

Very suitable choice during clearing of subcutaneous fat is the intake of protein powder. This is a particular beverage, made of athletes, wherein the proteins are in an excessive amount, and fats is minimized. Protein can be used as a breakfast and a lunch. It is easily portable and stirring takes no time. Protein drinks will help to clear excess oil and go in good shape.
  

Several rules shaping waist

➡ Clean foods rich in saturated fats from your eating plan. The daily intake should not contain more than 15% of calories from fat free.

➡ Always sit at the table while you are eating. Never eat on the run or while doing something else.

➡ Use smaller plates and eat smaller portions

➡ Eat s-l-o-w-l-y, chew food well, do not eat too hot or too cold food.

➡ Drink 8-12 glasses of water daily. Besides having a healthy effect to clear the body of toxins, it prevents you from hunger and keep you fresh throughout the day.
  
Additional tips

Do not keep foods containing large amounts of fast carbohydrates in your refrigerator. If you are in a pinch you like eating much, go on the run to the farthest store and buy 50 grams only 40 of them.

Do not eat when you are tired or desperate. Take a stroll in the park, visit a friend or do a workout.

Load your fridge with low calorie vegetables. Replace high-calorie sugar products - sweets and snacks with fruit.

Make your menu varied and enjoyable. Let it not get you bored.

Train before the largest meal of the day.

Diversity of the trainings - the key to abdominal formed "tiles"

         Change the weight and number of repetitions for better development of the abdominal muscles

A hypothesis
Most bodybuilders stick to traditional exercises for abs like crunches, lifting the legs from the VIS, etc. and make them about 20 iterations of the series. But abdominal muscles are no different than biceps that should vary your weights and the number of repetitions to develop better and avoid stagnation.

The study

The research team from Youngstown State University (Ohio) held entities, men and women, workouts for abs 3 or 6 times a week, and a separate group did not do any exercise during this period. The trainees are doing 3 sets of 20 repetitions of all exercises with 30 seconds rest between sets, they are not changing the weights for the entire period. They measured the strength of the muscles of the abdomen at baseline and 11 weeks after starting the program.

The result

Researchers surprised to find that whether the subjects were trained for stomach 3 or 6 times a week, the strength of their abdominal muscles have risen significantly. 

Conclusion

Training with the same resistance, with no change in the number of iterations, leading to sluggish even when it comes to abs.

An advice
Regardless of how often you train your abs, the most important success factor is the diversification of gravity resistance and number of repetitions. Necessarily add weight exercises like crunches with weight prayer pulley crunches machine, etc., to change the resistance. Alternate heavy weights with fewer repetitions (6-8), moderate medium reps (8-15) and light weight (or no weight) with many repetitions (15 +).

Fast workout for abs

Instead of widely description of general principles for the load of the abdominal muscles we offer you a strong and burning workout that you can do 2-3 times a week for 6 weeks to turn your abs into tiles. This, of course, will be the continuous that you follow a good diet and getting enough sleep. Stop your mouth and start with the load ... now:

• Crunches х 20
• Wheel х 20
• Twisting with weight х 20
• Climber х 20
• Plack, knees to elbows х 20
• Plank х 20 seconds

Rest for 20 seconds and start again. Do this 2-4 times a day, 2-3 times a week and you will see wonderful results.