I try to simplify life as much as possible, and that includes my workouts . Personally , I prefer to exercise at home , I think it is more efficient and work better. The time I spend traveling, looking for a parking space and then wait for the machine to be free during peak times , you will find just annoying !
If you 're like me and not a member of a gym can be difficult to find the motivation to exercise - especially abdominal exercises .
I spent years doing 200 sit-ups on each workout, with only small results. I learned that persistence only gets you so far when the focus is wrong.
Year is groping was a challenge, but on the positive side , I learned a thing or two about exercise.
Finally , I developed a very simple abdominal routine does not take long and it is relatively easy on the body - but I assure you , very effective.
Today I share with you what I think is the best ab routine for women. The reason I say " for women" is that many of the traditional side of abdominal crunches and men focus on the upper and side abs, and the result is often look "square" around the area stomach. Personally, I think it's sexy in a woman is a form of "hourglass" , not a square .
The training I have developed is simple, easy on the body and give you a toned stomach , rather than young male abs .
Here are the three most common questions I am asked by my friends about stomach exercises :
1 . How long am I going to do abdominal exercises per week ?
Let me start by admitting that:
I used to do a lot of abdominal exercises .
I did not know what he was doing .
I had no results .
And now:
I'm a total of eight minutes of abdominal exercises per week .
I know what I'm doing.
I have the results.
There a total of four minutes I need to do my training and I do abs twice a week . Eight minutes of abs each week may not seem like much , but with an effective clean power and cardio routine is to have you as a woman .
Two . Where can I do my abs workout ( I do not go to the gym ) ?
When it comes to exercise , I discovered that home is where the heart is. There are several gyms with a variety of cultures. Some gyms cater to young, others older . Some people have normal, while others are filled with the most chemistry. Personally, I 'm better off alone.
Three . What are the best abdominal exercises for women ?
I made traditional abdominal exercises in the gym for more than a decade with little or no results , but somehow I convinced myself it was just a matter of time . Finally, I realized that doing the same thing over and over again and expecting different results , but never reach , it's crazy !
The next two are what I consider to be the two most effective abdominal exercises for women.
I have this book by Tim Ferriss ' The 4-hour body , which is the best book I know about the effective exercise. It has completely changed the way I exercise and reducing the amount of time I train per week by 70%.
Use a pile cushion firm ( you can use a Bosu , but since most people do not have a Bosu there in the house, and lots of cabinet cushion works well) .
Set of cushions in the middle of the back , start with arms outstretched above as high as possible to keep the biceps near your ears (as if it is an Olympic diver ) .
Lower under control for 4 seconds until your fingers touch the floor - almost touching the ground.
Break down for 2 seconds.
Increase in the control and in the break position for 2 seconds.
Repeat for a total of 10 repetitions.
Rest for 1 minute, then do another 10 reps .
(Note: If you can do 10 reps easily, you can add a little weight on your hands ( like a light dumbbell, a book or a bottle of water ... even if I did it with a bottle of wine) .
Iron is one of the best exercises to get a flat and toned stomach as he works all the core muscles , including the rectus abdominis (the " six -pack muscles you can see ) , abdomen transverse external and internal obliques , hips and back. Even full hour of crunches will not match the body benefits from the Training Board 10 minutes. boards also burn more calories than crunches or sit-ups , as they recruit the muscles of the legs, arms and back too. toner really is the ultimate body!
Plank before : Start into a push up position but bend your elbows and rest your weight on your forearms instead of hands . Hold for 30 seconds.
Side Plank : Lie on your side with your knees straight . Prop your body up on one elbow and forearm , feet stacked. Lift your hips until your body forms a straight line from ankles to shoulders . Hold for 30 seconds, and then switch to the other side for 30 seconds.
All this , it takes only 90 seconds. 30 seconds set angle ( front and both sides) is all it takes ! I perform these exercises twice a week only.
The key to getting results around the stomach area has to do with what you eat . 80% of the work can be done simply with the regime. Having a clean diet is not difficult. My advice is not to cut and modify diets obtained from bookstores - do not get very far. Instead , find a balance that works for you , and keep things simple.
My basic plan is low carb, no sugar and no fries week. That's it! I eat meat, fish , fruit , vegetables and unsalted nuts . Volume 3 liters of water per day , green tea and coffee when I use stevia instead of sugar. Come this weekend , I 'm usually on the socialization so I'll have pasta , bread or dessert.
If you 're like me and not a member of a gym can be difficult to find the motivation to exercise - especially abdominal exercises .
I spent years doing 200 sit-ups on each workout, with only small results. I learned that persistence only gets you so far when the focus is wrong.
Year is groping was a challenge, but on the positive side , I learned a thing or two about exercise.
Finally , I developed a very simple abdominal routine does not take long and it is relatively easy on the body - but I assure you , very effective.
Today I share with you what I think is the best ab routine for women. The reason I say " for women" is that many of the traditional side of abdominal crunches and men focus on the upper and side abs, and the result is often look "square" around the area stomach. Personally, I think it's sexy in a woman is a form of "hourglass" , not a square .
The training I have developed is simple, easy on the body and give you a toned stomach , rather than young male abs .
Here are the three most common questions I am asked by my friends about stomach exercises :
1 . How long am I going to do abdominal exercises per week ?
Let me start by admitting that:
I used to do a lot of abdominal exercises .
I did not know what he was doing .
I had no results .
And now:
I'm a total of eight minutes of abdominal exercises per week .
I know what I'm doing.
I have the results.
There a total of four minutes I need to do my training and I do abs twice a week . Eight minutes of abs each week may not seem like much , but with an effective clean power and cardio routine is to have you as a woman .
Two . Where can I do my abs workout ( I do not go to the gym ) ?
When it comes to exercise , I discovered that home is where the heart is. There are several gyms with a variety of cultures. Some gyms cater to young, others older . Some people have normal, while others are filled with the most chemistry. Personally, I 'm better off alone.
Three . What are the best abdominal exercises for women ?
I made traditional abdominal exercises in the gym for more than a decade with little or no results , but somehow I convinced myself it was just a matter of time . Finally, I realized that doing the same thing over and over again and expecting different results , but never reach , it's crazy !
The next two are what I consider to be the two most effective abdominal exercises for women.
I have this book by Tim Ferriss ' The 4-hour body , which is the best book I know about the effective exercise. It has completely changed the way I exercise and reducing the amount of time I train per week by 70%.
Use a pile cushion firm ( you can use a Bosu , but since most people do not have a Bosu there in the house, and lots of cabinet cushion works well) .
Set of cushions in the middle of the back , start with arms outstretched above as high as possible to keep the biceps near your ears (as if it is an Olympic diver ) .
Lower under control for 4 seconds until your fingers touch the floor - almost touching the ground.
Break down for 2 seconds.
Increase in the control and in the break position for 2 seconds.
Repeat for a total of 10 repetitions.
Rest for 1 minute, then do another 10 reps .
(Note: If you can do 10 reps easily, you can add a little weight on your hands ( like a light dumbbell, a book or a bottle of water ... even if I did it with a bottle of wine) .
Iron is one of the best exercises to get a flat and toned stomach as he works all the core muscles , including the rectus abdominis (the " six -pack muscles you can see ) , abdomen transverse external and internal obliques , hips and back. Even full hour of crunches will not match the body benefits from the Training Board 10 minutes. boards also burn more calories than crunches or sit-ups , as they recruit the muscles of the legs, arms and back too. toner really is the ultimate body!
Plank before : Start into a push up position but bend your elbows and rest your weight on your forearms instead of hands . Hold for 30 seconds.
Side Plank : Lie on your side with your knees straight . Prop your body up on one elbow and forearm , feet stacked. Lift your hips until your body forms a straight line from ankles to shoulders . Hold for 30 seconds, and then switch to the other side for 30 seconds.
All this , it takes only 90 seconds. 30 seconds set angle ( front and both sides) is all it takes ! I perform these exercises twice a week only.
The key to getting results around the stomach area has to do with what you eat . 80% of the work can be done simply with the regime. Having a clean diet is not difficult. My advice is not to cut and modify diets obtained from bookstores - do not get very far. Instead , find a balance that works for you , and keep things simple.
My basic plan is low carb, no sugar and no fries week. That's it! I eat meat, fish , fruit , vegetables and unsalted nuts . Volume 3 liters of water per day , green tea and coffee when I use stevia instead of sugar. Come this weekend , I 'm usually on the socialization so I'll have pasta , bread or dessert.
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