איך לעשות קוביות בבטן ותרגילים לעיצוב המותן עם דר' עזרא יעקב ומאמן הכושר שמען (תודות ל: http://diet2all.net/).
How to Make Six-pack
It will take dedication, time and patience to get a six pack. You need to do two things: lose fat and build muscle. You get this by dieting and exercising consistently. You can have the most toned and muscular abs, but it will not show if there is a layer of fat over them.
The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor, exhale through your mouth, ending with a gasp once your shoulders are off the floor.
Pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground.
How to Make Six-pack
It will take dedication, time and patience to get a six pack. You need to do two things: lose fat and build muscle. You get this by dieting and exercising consistently. You can have the most toned and muscular abs, but it will not show if there is a layer of fat over them.
The most important part of the crunch is the initial flexing of your abs as you lift your shoulders off the floor. As soon as you begin lifting off the floor, exhale through your mouth, ending with a gasp once your shoulders are off the floor.
Pause for a second once you are at the top of the crunch and exhale the last bit of air from your diaphragm while flexing your abs. Lower back down slowly and controlled while inhaling through your nose, just until your shoulder blades touch the ground. Do not let your head touch the ground.
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