🚨 HOT SIX PACK ABDOMINAL
Train intensely. The press is a relatively small muscle group, it does not cost much time to train it. If you are working really productively, then by training the press at home you can easily keep within 20-25 minutes.
🚨 PROGRAM SIX PACK AB
🔥 Training number 1
- Twisting on a press lying on the floor 4×15
- Lift legs lying on the floor 4×15
- Rolling on a roll for 3×12 press
- Plank 3–60 seconds
🔥 Training number 2
- Sitap 3×15
- Running upright for 3–45 seconds
- Side bar 3–60 seconds for each side
- Vacuum 10 – max
✅ Exercise 1
- Lie on your back. Bend your knees and lift them. Under the gun – lower abdomen. Do one approach. Norm – 15-20 repetitions.
✅ Exercise 2
- After lifting your knees, we continue to pumping your abdominal muscles with the same exercise.
- Only now lift not both legs, but take turns. And knees should be straightened – so it will be harder.
- And yes: raising your limbs to 45 degrees, hold them in that position for 3 seconds.
- Norm – 1 approach, 15-25 repetitions.
✅ Complicate the task.
- Now again bend your knees and fold them together.
- We pump over our press by sharp liftings of our legs.
- Important: when jerking up, exhale, dropping your legs – you can inhale.
- Norm – 1 approach, up to 20 times.
🚨 TRAINING AB