Tips How to Form a Six Pack Stomach

For most men have the stomach Six Pack is a dream which continues because they want to achieve six pack belly looks more sexy and fat-free of course. In addition to regular exercise of course there are special tips in your stomach to form a six pack that is specific movements that will accelerate the formation of your abdominal muscles. Here's how to create a six pack stomach ranging from beginner to advanced levels.

Crunch Bench
Beginner level: Lie, lower back flat on the floor, his arms crossed over his chest, lift both feet on the seat, thighs perpendicular to the floor. Exhale and arch your head and upper back forward with your back to remain flat on the floor below. Keep your head aligned with your back. Hold for a few moments, then returned to the starting position.

Secondary level: do the basic movements at the top, both hands behind your head, your fingers do not bind to each other, elbows facing forward.

Advanced: Perform the basic movement, the second legnan behind your head, elbows to the side.

Tip (for intermediate and advanced tingatkan): Arch and then hold your head with both hands to avoid injury to the neck.

Reverse Curl
On your back, knees bent so your thighs are in a position perpendicular to the floor. Arms relaxed at your sides, palms facing down. Slowly, lift the pelvis bone a few centimeters, so both knees pushed up toward your chest. Return to starting position and repeat.

Tip: When lifting the pelvis, concentrate all your thoughts on working the abdominal muscles. Move your knees slowly, so it does not float and then crashed into his chest. Advanced: Add a light load at the ankle.

Trunk Twist With Curl

* Face up, knees bent, shoulders widened. Feet flat on the floor. Arms bent, elbows sideways, teapak hands behind his head.
* Breathe out, lift the shoulders dna upper back, turn sideways. Focus of this circular motion at the top of your torso, do not push your shoulders and elbows forward. Return to starting position.
* Raise your upper body back, and turn it into a different direction. Make a criss-cross. One round on both sides of one reptisi counted.
* Tip: Pull your stomach into along with upper body lift and hold his head in a neutral position so that you do not press your chin to your chest.

Double Crunch With Twist

* Face up, both legs lifted up your foot in the air, knees slightly bent up beyond the pelvis.
* The palm of the hand behind your head, elbows to the side.
* Lift head, shoulders and upper back toward the front top. At the same time, also lift your pelvis to bring your knees toward your chest.
* Hold, then continued to play one shoulder and the elbow toward the opposite knee. Return to starting position, then repeat the lift and rotate the shoulder and elbow to opposite knee. One round to the left and right knee equivalent to one reptisi.

Down and Under Twist

* Face up, left knee bent, palms flat on the floor. Place your right ankle over left knee.
* The right hand just below his right knee, elbow slightly bent. Left hand behind your head, elbows facing forward.
* Breathe out, lifting his head, shoulders and torso straight ahead above. At the top, push down the left elbow right arm, pointing toward the right Ingredients.
* Back to posis early, and repeat. Do all reptisi only in one side. Change the position of the feet and hands and then do reptisi to the other side.

Leg Press

* Face up, arms flat on the floor and straight at your sides with palms facing down.
* Extend your legs upward, perpendicular to the hips, with knees bent toward the chest.
* Lift your pelvis up a few inches from the floor and then straighten your legs.
* Return to starting position with your knees bent back. Do not let the foot fall down angle exceeding 45 degrees between the thigh and pelvis. Then repeat.
* Advanced can do this by adding weight on the ankle weights are adjusted by kemampuan.Leg Press

* Face up, arms flat on the floor and straight at your sides with palms facing down.
* Extend your legs upward, perpendicular to the hips, with knees bent toward the chest.
* Lift your pelvis up a few inches from the floor and then straighten your legs.
* Return to starting position with your knees bent back. Do not let the foot fall down angle exceeding 45 degrees between the thigh and pelvis. Then repeat.
* Advanced can do this by adding weight on the ankle weights are adjusted by kemampuan.Leg Press

* Face up, arms straight and flat on the floor at your sides with palms facing down.
* Extend your legs upward, perpendicular to the hips, with knees bent toward the chest.
* Lift your pelvis up a few inches from the floor and then straighten your legs.
* Return to starting position with your knees bent back. Do not let the foot fall down angle exceeding 45 degrees between the thigh and pelvis. Then repeat.
* Advanced can do this by adding weight on the ankle weights are adjusted by ability.

Note:
1. Which includes the entry level is if you have never seen or to make a muscle or incorporated in the fitness program, never exercise, but not anymore at least six months or more; dlam recovering from spinal problems or pregnancy.
Exercise is recommended: No.1 (original position), number 2 and 5.
Set and reptisi: do a set that consists of 10 reptisi slowly for each exercise. Rest 15 to 20 minutes for each exercise. Do it three days a week.

2. Intermediate level, if you have already started to make a muscle or aerobic exercise classes two or three days per week within six months or more.
Exercises to do: No. 1 (mid-level positions), 2,3,5,6.
Set and reptisi: do two sets each consisting of 10 reptisi with rest periods during the 10 seconds in between sets. Do it three days a week.

3. Advanced level, if you've followed the program muscle formation 3 to 6 days a week within six months or more.
Recommended Practice: All practice.
Set and reptisi: three sets each consisting of 10 reptisi. Do it 3-4 days a week.

Tips in general practice:
When mengontraksikan stomach, mind focus only on the exhale and pull your stomach inward.

Ok please try hopefully useful!