The method to burn fat and mark abdominals with 30 -second exercises

Now that summer arrives, one of the objectives of many people is to have a toned, fat and well -defined abdomen.This not only allows us to wear a body, but also about working an essential part of the body, since it balances the middle zone and can have numerous benefits such as avoiding back pain and lower back, improving intestinal health, avoiding injuries, protecting theinternal organs and breathe better.Thus, to achieve well -defined abdominals, physical exercise will not only be necessary, but also influence food, rest and stress.

Although much has been discussed about concrete amounts of daily abdominals to achieve a Six-Pack, there is no exact number with which you will achieve it.The key is to maintain healthy eating habits, a correct lifestyle and train according to your goal and possibilities.To do this, it is very important to ask for advisors and nutritionists, to create a specific plan for you and the training is as effective as possible.

It is also essential that among these habits include the recommendations of the World Health Organization (WHO) to drink between 1.5 and two liters of water daily to clean the body and eliminate toxins, and sleep 7-8 hours a day.

To work the abdomen and lose fat you have to do more than the classic abdominals, there are many very simple, fast and easy to do at home.In this way, we leave you an exercise routine in which you should only invest 30 seconds of each in a minimum of 3 series and two to 3 times a week.

Even the most experienced athletes with more muscle force recognize that the plates or planks, whatever the type of iron that is executed, is a very intense and demanding abdominal exercise.In addition to directly involving the muscles of the abdominal strip that make up the Six-Pack, a good training of the dorsal muscles, biceps and triceps are made.

The force falls on the forearms and the tips of the feet.In this position, the abdomen has to be contracted in such a way that the body form a straight line as parallel to the possible body.The goal is to keep the posture without the hip falling.There are several plates modalities that you can add to your training routine:

1.Side plate with rotation

• Fasmbate on the left side of the body with straight legs and the right leg on the left.

• Your elbow must be directly under your shoulder and your arm should be perpendicular to the ground.

• Squeeze the abdomen and slowly turn your chest to the left until it is parallel to the ground.

• Repeat for 30 seconds and then change side.

two.Leg with leg elevation

• Put on the forearm iron position.

• Lift your right leg up keeping it aligned with your hips.

• Return your leg and do the same with the left.

• Do this exercise for 30 seconds.

3.Hip rotation plate

• Start in an iron iron position.

• Squeeze your abdominals and slowly lower your right hip to the right side.

• Repeat the same movement with the left side.

• Perform all you can in 30 seconds.

4.Side arm iron plate

• Place yourself in the forearm iron position.

• Extend your right arm to the front.

• Take your hand and do the same with the left.

• Do all possible repetitions in 30 seconds.

During this exercise, the body is located as if it were a flexion and takes the leg on the one hand forward, as if it were running.The intensity of each person.It can be executed by carrying the leg or making a slight torsion of the lumbar and abdominal fault and making them crossed.