Destroy the Deepest Belly Fat

Written By Unknown on Saturday, March 12, 2011 | 1:04 AM

When doing these exercises with TVA targets, you will lose fat as much as 0.45 kg / week (without diet). Coupled with changing your diet, then within four days you can dress size down 1 number. Complete this movement with fat-burning workout with interval training. Cardio exercise performed continuously with the variation of movement, will burn belly fat faster than regular aerobic exercise.

Here are the TVA movement designed by Paul Frediani, master trainer at the gym Jewish Community Center in New York City, and author of Power Sculpt for Women.

Equipment needed: Stability ball, mat, and belts of cloth (like a kimono or your bathrobe)

3 days of the week: Do Tummy-Tuck three days a week (but not consecutive), starting with 2 sets and 10 reps each setnya.

3 days alternately: Follow the activities of the Belly-Blasting Intervals to choose your own cardio workout you want.

Section 1, Movement Tummy-Tuck. Begin each exercise session by locking the stomach or called Ab Vacuum, which will warm your TVA so you'll really be able to perform the next movement.

Ab Vacuum

Wrap a belt around his waist as high as the navel, leave the tip dangling belts. Kneel hip-width apart, hands on the floor with a position below the shoulder, back in the flat position. Take a deep breath, then megarkan stomach so that pressing the belt. Exhale, pull your navel toward the spine (so that the belt loosened), hold for 5-10 seconds. Repeat 5 to 10 times.

Core Pulse

The main movement is lying with arms at your sides, legs extended. Key stomach, and lift the head, shoulders, upper back, and your arm about 10 cm from the floor. Inhale, lifting your arms up and down as high as 2.5 to 5 cm in a matter of 5 seconds. This movement is a repeat.

In order to more easily: Perform this movement with your knees bent to 90 degrees. It's harder when: lowered his legs, then lock your stomach. The closer your feet to the floor (without arching your back), the more challenging movements.

Elevated Plank

Place the forearm to the stability ball with both hands close tightly, then stick out your leg straight back, resting on your toes. Exhale, pull the belly toward the spine, hold for 30-60 seconds. The back and body remain in a straight line. Rest for 30 seconds, then repeat the last movement. Do it 3 times.

In order to more easily: Make movement without the stability ball plank. It's harder when it is: With the movement of plank on the ball, pull your legs toward your chest 10 times for each leg.

Double Reach

Lying down, hugging her knees to the chest, head and shoulders lifted. Exhale, pull your stomach, then extend legs upward in 45-degree angle while moving the arm to the back of the head. Inhale, and pull the knee and arm back to its original position.

In order to more easily: Let the knee remains flexed when your legs stretched forward. It's harder when: lowered position until the foot is 5 to 7.5 cm from the floor.

Core Lunge

Stand with one foot stuck to the back, left foot about 90 cm in front of the right foot. Hold the stability ball chest-high, arms extended. Inhale, lock your stomach, then slowly lowered with both knees bent about 90 degrees. Keep the front knee more forward than your toes. Exhale, and slowly stood up again and lift the ball above your head with your arms straight up. Repeat with the lower ball when you are in a lunge position (modestly).

In order to more easily: Perform this movement without the ball. It's harder when: From the lunge position where the knees bend, turn around to the left, right, forward, and backward, then back to the front in 1 replication.

Toe Dip

Lying with her legs above the hips, knees bent 90 degrees. Dispose of breath, pull your stomach, then slowly lower one leg almost touches the floor, use the stomach to hold to the back is not arched. Return to starting position, then replace it with the other foot.

In order to more easily: Put one foot to the floor, then lift one leg and lowered alternately. It's harder when it is: Close the second leg, then lowered both legs simultaneously.

Ball Balance

Lie on the ball (the ball's position under the belly), arms and feet flat on the floor. Exhale and pull the abdomen to stabilize your balance, then lift your right arm forward and left leg stretched out behind. Breathe normally and hold for 10 seconds. Use the abdominal muscles and back to keep the ball does not wiggle and your body in a straight position, then lower the hands and feet. Repeat with other leg and hand, do 5 times for each side.

In order to more easily: Figures arm in just 5 reps, then repeat with other leg. Replace with the other leg and foot, and repeat the movement. It's harder when: Hold the position of the raised hands and feet, and create a movement to form the letters by hand. Repeat with the other hand and foot.

Movement 2, Belly-Blasting Intervals

Women who do interval training (cardio exercises with different movements) for 20 minutes, will lose belly fat 1.3 kg in 15 weeks. This exercise can be done without tools, and can be done anywhere. You can also alternated cardio workout to suit your taste, such as walking, jogging, swimming, aerobics, or cycling. Any activity you choose, focus on the stage of the abdominal muscles pulled into (or to the backbone) to target your belly fat.

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