تعلم الانجليزية عن طريق قراءة مقالات قصيرة بالانجليزي مترجمه للعربية، وذلك لتنمية مهارة القراءة باللغة الانجليزية وحفظ كلمات انجليزية جديدة في سياق جمل

اعلان

10 minutes abs workout

 




Strong stomach muscles and get a flat stomach with abdominal muscle exercises for 10 minutes.

These exercises of the abdominal muscles physiotherapist Nick Snfeld strengthen the muscles of your stomach interior, and the muscles of your torso.

Before you begin, warmed up with warm-up routine for 6 minutes then. After that, take a break with stretching exercises for 5 minutes.

Exercise tighten the stomach

Objective: abdominal muscles

Lie on your back, with your knees bent and your feet on the ground with Mstahtin opening them hip width. Put your hands on your thighs, crossbones with your chest or behind your ears. Slowly bend your knees toward your shoulders until it becomes a height of about three inches from the ground. Keep the position for a few seconds and then slowly lower yourself. Exercise carried tighten the stomach 12 times.

Advice:

• Do not bend your neck toward your chest when the rise
• trimmed stomach muscles during exercise
• Do not lift your head firmly on the ground


Exercise deviant muscle strain

Objective: muscle deviant

Lie on your back, with your knees bent and feet Mstahtin situation on the ground, with opening them hip width. Rotate your knees to one side even touching the floor. Put your hands crossbones with your chest or behind your ears. Then bend slowly towards the hips until your shoulders three inches up from the ground almost. Keep the position for a few seconds and then slowly lower yourself. Perform
Exercise 12 times and repeated on the other side.

Advice:

• Do not bend your neck toward your chest when the rise
• trimmed stomach muscles during exercise
• Do not lift your head firmly on the ground


Exercise board

Objective: interior and lower back muscles

Lie on the foundations of the front of your body, your forearms on the front and your toes. Mark your legs and hips Merfoaan Mstqimitan to form a straight line and constant from head to toe. As it should be your shoulders directly above your elbows. Keep focused on shrinking your stomach muscles during exercise. Keep the position for 5 to 10 seconds and repeat the exercise 8-10 times.