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.
Who says the gym is the only place for true fitness? With these 7 fitness exercises will achieve impressive results at home. Far from the eyes while playing sports, but the spotlight with a new hard body.
Fitness exercise 1 - for the upper abdominal muscles
For nothing in the world miss partial abdominal presses. They are ideal for tightening the muscles of the upper abdomen. To do 25-30 repetitions Advanced 30-40.
Fitness exercise 2 - for the entire abdominal muscles
Abdominal presses with outstretched hands - also a classic in the genre. Strengthen the upper, middle and lower abdominal muscles. Starting from a supine position body and describes a semicircle, arms aimed at the toes. Warning: Keep the back! To do 15-20 repetitions, advanced 20-25.
Fitness exercise 3 - for the upper and middle abdominal muscles
This is a harder exercise, but with great effect. Powered by supine position with legs straight in the air. The hands point to toes by lifting only the upper body (cross is stationary). To do 15-20 repetitions, advanced 20-25.
Fitness exercise 4 - for abdominal and buttocks muscles
This exercise is called "lifting the pelvis of the leg." Lie on your back with your knees bent in the legs and feet, a little more open than the width of your hips. The hands are away from the body. Carry out 15-20 repetitions Advanced - 25-30
Fitness exercise 5 - push-ups
To do 15-20 repetitions.
Fitness exercise 6 - for tight thighs
Tightens and inner and outer thighs. Perform slowly, hold for 10-15 seconds in the up position. Carry out 15-20 repetitions with each leg.
Fitness exercise 7 - for thigh and buttocks muscles
Legs together, hands are supported on the floor, shoulder-width apart. Push the left leg back and up, keeping the knee bent. Carry out 15-20 repetitions with each leg.
