The flat stomach is the ideal of all men in this world. it seems very difficult to get it, but with a little willingness dapdat we have a flat stomach in idolakan by men. follow these steps:
1. Motivation to spend more, do not survive just 1-2bln aja. (can be overcome by referring friends who seingin or boyfriend, if I can still understand little more distinguished, or already formed muscle belly)
2. Perhatikan your stomach when sitting, klau tekukan2 still there, means that there are a lot of fat, muscle Keliat ga tar, started by burning fat, it can be with running or cycling.
if it is flat, can be started with exercise:
- Sit-up (exercise for the upper abdominal muscles)
Sit dikarpet then bend legs, Cross hands at chest
Tighten the stomach, then lower the weight down, hold briefly, then returned to its original position.
Do not make a move until his back touched the floor.
Do the movements slow and controlled.
On returning to the starting position and tighten your abdominal muscles still feel the pressure on the abdominal muscles when the body position near thigh.
For reps can try 15-50 cents depending on how many times could loe but to set I do not have too much.
- Leg raises (Exercise for lower abdominal muscles)
Lie on a flat bench and hold hands at the end of the bench behind your head. With legs slightly bent position, lift the foot so as to form an angle of 45 degrees.
Hold briefly and then slowly return to starting position. Keep your feet do not touch the bench.
- Side to side (Exercise for the side abdominal muscles)
Stand up straight with both hands holding the dumbbells. The position of the hands straight at his sides.
Slowly move your body to the left side of the muscle belly up to feel the pressure. Hold briefly, return to starting position.
Slowly move your body to the right side of the muscle belly up to feel the pressure.
Return to starting position.
When the body moves to the side guard to keep the body upright and not bending or leaning forward.
“Be careful not too tired and avoid the burden is too heavy, as if too heavy can cause injury to the waist.”
3. Keep eating, use of guidelines, dikit2 origin sering.sehari eat 5-6 times. multiply eating fruits and vegetables.
B. The principal aim of Exercise
The main objective is the achievement of maximal exercise in addition to health and physical fitness for athletes. In accordance with its objectives, the sequence of exercises emphasizing the following:
1. Formation of physical condition (Phesical build up). The elements that must be in shape and developed covering.
1. Strength (stregth)
2. Velocity (speed)
3. Endurance (endorance)
4. Agility (agelity)
5. Flexibility (flexibility)
6. Speed (accurancy)
7. Balance and coordination
8. Establishment of Engineering (Technical Buildup)
9. Formation Tactics (Tactical Builp Up)
10. Establishment of Mental (Mental Buildup)
11. Formation of Maturity Champion
Two kinds of understanding of the exercise load dapayt distinguished as beikut:
1. External load (outer load)
Is a direct bebna exercise can be seen in practice. External load can be characterized by the properties of the load, itself, for example:
a. Incentive training
b. Volume of training
c. The duration of exercise
d. Rhytmo exercises etc.
2. Expenses In the (inner load)
Is an exercise load which has a direct impact on the physiology of the athlete. So actually load in the free outer imposed on athletes who give effect to the increase in pulse rate.