Many dream of a hard stomach, especially on the eve of the beach season. Nevertheless, fat in this area is one of the most difficult to reduce and requires an integrated approach.
The correct combination of nutrition, cardio and strength training can lead to the desired result. Eatthis.com published effective exercises for free weight that will help you quickly get rid of fat fat.
“These movements activate more muscle groups, forcing the body to work more intensively, which accelerates metabolism and promotes fat burning. Regular indicators of these exercises, combined with the right diet and cardio load, will help you not only get rid of fat fat, but also improve your general physical condition.
If you do not know where to start, here are four exercises that can be included in your usual complex or perform as a separate training. Try to make three working approaches to each exercise.
1. Stan disconnection with Gureya
The initial position: stand in front of a liner, place your legs wider than a weight line. Return the pelvis back, cringing so much to take weight with both hands. Make sure the back remains straight, and the shoulders are even with the handle. Put on the muscles of the bark, lower your shoulders and, using the strength of heels and hips, rise, holding the weight. At the top point – straighten the buttocks. Then return to the initial position. Perform 3 approaches on 10 repetitions.
2. Stubborn dumbbells in the position of the bar
Take a position for shocks with your legs wider than your shoulders and holding dumbbells. Keep the buttocks active. Tighten one dumbbell to the waist, bending the elbow and squeezing the back muscles, then below. Repeat the same with the other hand. It is recommended to perform 3 approaches for 6-8 repetitions on each side.
3. Play in the dumbbell above the head standing
Take dumbbells and raise them to the level of the shoulders, the palms look at each other. Activate the muscles of the bark, strain the buttocks. To push dumbbells, attracting shoulders and triceps. Slowly lower them back. Perform 3 approaches on 10 repetitions.
4. Bulgarian split places
Stand your back to the bench or sofa, put one leg on support. Take the other leg forward about 60-90 cm. Take dumbbells. Despium vertically down until the rear knee touches the floor, and the front part will form an angle of about 90 degrees. Return to the starting position by pressing the heel of the front leg. Perform 3 approaches for 10 repetitions for each leg.
Earlier, OBOZ.UA published exercises that will help strengthen the press.
Source: Obozrevatel
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