Cardio exercise is a program that aims to train the heart muscle and lungs, so both those organs more healthy and efficient work. In addition, he says, cardiovascular exercise is also beneficial to improve blood circulation, improving overall body fitness, and able to lose weight. You can learn more about muscle gaining secrets to get best result.
Short exercises abdominal muscle formation can be done by:
Lower abdominal muscles. Outstanding beginning of the body lying on the floor, or benches flat / sloping, with knees bent. Movement of the knee close to chest, slowly and controlled by mengontraksi lower abdomen. Then return slowly to starting position.
Each movement focuses attractive with lower abdomen. Limit the movement should not be too much menegangnya hip muscle. The target of this exercise to give effect to the lower abdomen.
Leg raise / hip-ups. Use a flat bench / side, legs straight with toes slightly hanging. Use your hips to lift your legs until your toes are right above the navel. Keep your legs straight as you lift. The foot will be perpendicular to the body (forming an angle of 45 degrees). Then lift your hips off the bench as high as 3-5 inches, keeping the feet remain perpendicular to the body. Lift your hips and push the leg by using the lower abdomen. The feet should move straight up when you lift.
Side crunch. Starting with the position of the body lying on the floor or bench flat / tilt with tilt position. Knees bent and hands clinging to the end of the bench or something behind you. Then slowly move your knee close to chest. Moving to the other side and repeat. Keep the movement for a short stay to prevent participate menegangnya hip muscle. Use this exercise to establish the lower and upper abdomen.
Knee ups. Starting position, sit on the bench with the body in the direction of the bench and straight leg. Hold the edge of the bench. Lift the legs of the stool and bend the knee. Then the bent knee was raised close to the chest, with fingers outstretched leg. Upon completion of the movement, take a break for 2-3 minutes.
The most of these exercises can be done effectively on the floor or flat bench. And the use of sloping bench will further increase the workload on the stomach. The four types of exercises can be done three sets, while interspersed with 2-3 minutes rest. After that you can relax, drink nutritious beverages and enjoy the sensation of heat felt in the abdomen. If the stomach ache after completing the exercise, he added, not to worry, because the pain will heal faster in some time later.
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