HOW TO SIX PACK ABS WORKOUT 🔥🔥🔥

HOW TO SIX PACK ABS WORKOUT  🔥🔥🔥

Decline Crunches

 Technique
Initial position:

• Level the bench bench for press from 30 to 45 degrees depending on the desired complexity.
• Lie down on the back of the bench and grasp the handles or the edge of the bench.
  Press your back, eliminating the deflection in the lower back.
• Raise your legs slightly bent at the knees above the floor.

Motion:

1. On the exhale, lift your legs up to the vertical or slightly higher, you need to raise the pelvis from the back, twisting it to your chest.
2. Suspend a static pause at the top of the amplitude and, while inhaling, slowly lower your legs approximately to the parallel with the floor.
3. Repeat the twisting, concentrating on the abdominal muscles.

Decline Crunches

 Dragon Flag 

 Technique
Initial position:

• Level the bench bench for press from 30 to 45 degrees depending on the desired complexity.
• Lie down on the back of the bench and grasp the handles or the edge of the bench.
  Press your back, eliminating the deflection in the lower back.
• Raise your legs slightly bent at the knees above the floor.

Motion:

1. On the exhale, lift your legs up to the vertical or slightly higher, you need to raise the pelvis from the back, twisting it to your chest.
2. Suspend a static pause at the top of the amplitude and, while inhaling, slowly lower your legs approximately to the parallel with the floor.
3. Repeat the twisting, concentrating on the abdominal muscles.

Windshield Wiper

 Technique
Initial position:

• Sit on the rug on the floor, or hang on the crossbar, tilt the housing back and fix it at an angle of 45 ° to the plane of the floor.
• Bend your knees, lift the feet and keep them on weight.
• Extend your arms forward, keeping them at chest level closed in a lock.

Motion:

1. While straining the abdominal muscles, perform a turn of the body to the side, while extending the arms after the movement of the torso at the same time exhaling.
2. In the extreme position, make a short pause.
3. Reverse the movement, returning the arms to the starting position in front of the body.
   Curl the other way. Completed turns in both directions are counted as one repetition.
4. Run the programmed number of repetitions.

Windshield Wiper

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