Healthy Life Journal

NOT need a special diet to get a stomach boxes (sixpack). Origin know the trick, we can train your abdominal muscles without additional tools.

Everyone have a sixpack stomach. However, because the fat accumulating in the abdomen, the sixpack is not visible. As a result, the more belly bulge and not the eye-catching.

Not just a supporting appearance, sixpack was very good to strengthen the abdominal muscles (either the top, side, or bottom). This is related to daily activities such as bending or supporting your upper body. Other benefits, to balance the body posture in order not to bend or kiposis. Similarly, the development of cervical muscles to the tail bone (elector spinae) that would make the body straight and look even more handsome.

Those who want to get sixpack stomach, but did not have time or reluctant to go to the gym and use heavy equipment, can be switched to manual way. Ie using our own bodies. In this way, training for a sixpack stomach can be done easily, anywhere and anytime. If you want variety, can be done outdoors or with a special media such as a wall or hanging from a tree branch.

Prior to this the abdominal specific exercises, try to warm up (stretching) for five minutes. Then proceed with cardio exercises that include running around the housing, threadmill or exercise bike (spinning) for 10-15 minutes. While these core exercises can be done for 30 minutes. If you have spare time, exercise can be divided into two (morning or afternoon) because they do not have the effect of specific injuries, except for those with spinal disorders.

If the impact of the leading training led to bone pain neck, back, waist, abdomen and even, can be called normal. This is because the muscles are trained parts can not adapt. After some time practicing, the pain will disappear by itself.

We feel pain, should not be forced to bend the head or other body parts too deep. For beginners, it is advisable to bend her head slightly so your stomach muscles seemed to contract. Stop in a position to prevent injury to the next exercise.

“Noteworthy is the relaxed position, try not to touch the back of the floor or mat. Fixed positioning is always on top, so the abdominal muscles and hold concentrated trained (trained). Because the abdominal muscles is also a large muscle, practice starting from the abdominal muscles, middle, bottom and sideways. This will reduce the effect of injury to the stomach, “said Hendri Budiyanto, Club Manager of the Grand Odysseus Fitness & Spa Atrium Senen.

Special owner of body fat (overweight), reps and sets should be copied there. This is because they have to pass first stage of combustion. Better yet, if the exercise is also maximized kardionya. Abdominal exercises so this is just a formation. Tempo is required to get sixpack stomach became more minimal.

Conversely, for the owner of a thin body, abdominal exercises with the tempo tends to be short. Need to burn fat as much as people are not fat. Simply concentrate on the training set increase. Abdominal exercise is conducted in 4-5 sets of 15-20 reps.

At the advanced level (advanced), the practice only adds to the portion while increasing fitness levels. For example when bending the neck has not felt, it can be combined with more bend. Other combinations could be done with one leg, two legs, or alternately as pedaling a bicycle.

Even for the variation, may add weight can be held in the hand while standing, while the body just tilted to the right and left. Is an effective way to train the muscles of the side.

To prevent cramps or bloating, try not to eat too much before and after exercise. When thirsty, drink sufficiently. For the high-carbohydrate foods, should eat at least one hour before exercise.