Many of us not only in summer, but at any timeother times of the year, people go on vacation, to the beach, to the pool and cool cocktails with paper umbrellas. But the eternal problem arises - the imperfection of the figure. Women have always fought, fight and will fight it; fortunately, over the years of intense struggle, the most effective methods have been discovered. One of the most effective ways to quickly achieve a thin waist and a flat stomach is the "bicycle" exercise. It does not require any auxiliary equipment such as a step platform or fitball, it is very easy to perform and very effective with regular practice.
How to do the exercise "bicycle"
To perform the abdominal exercise"Bicycle", you need to lie down on the floor or a special mat so that your lower back is pressed tightly to the horizontal surface, clasp your hands in a regular lock, "open" your elbows as much as possible and put your palms behind your head. The neck must be relaxed, do not strain it. Next, you should raise your legs so that your thighs are perpendicular to the body, and your shins are strictly parallel to the floor, and "deflate" your stomach, flattening your abdominal muscles as much as possible. This is what the basic position looks like. Trying to press your lower back as tightly as possible to the floor, start "pedaling". Do this as slowly as possible, imagining that there is a brick on your abdominal muscles. Do not arch your back. Make sure that your legs do not drop and your lower back does not rise. Try to relax the muscles of your face and neck. This is the simplest exercise. Do two to five approaches, while within each approach, spin the "bicycle" in different directions. At one time, you should complete ten to fifteen full turns. This exercise option makes sense if you have no physical training at all - you can do it regularly three to four times a week for a month, and then move on to a more complex option. If you are in good physical shape and feel the need to complicate the exercise by adding load to the abdominal muscles, then "pedal" as slowly as possible, lifting your shoulder blades off the floor, and twist in such a way that you touch your left elbow to your right knee, and vice versa. At the same time, your lower back should not come off the floor under any circumstances. After each lift of the body, return to the basic position. This exercise will be even more effective if you breathe correctly during its execution - the twisting should occur on the exhale, the return to the basic position - on the inhale. Remember: the slower you do the "bicycle" exercise, the greater the load on the abdominal muscles. The complicated option, in addition, works the oblique abdominal muscles well, forming a beautiful relief. When performing the bicycle exercise, you should try to avoid the most common mistakes:
Of course, no matter how effective it is"Bicycle", this exercise alone is not enough. In addition, and this is the main problem, many people, having started to exercise diligently, quickly lose enthusiasm when they have to wait for any results for at least some time. Our body is a complex system that obeys certain laws. In order for the mechanisms of muscle restructuring to work, the body needs time. The "bicycle" exercise is really effective and simple, the main thing is to be patient and do it correctly. Make yourself a detailed schedule of exercises, set aside a comfortable time for you - you only need to devote fifteen minutes to this exercise. It is very difficult to force yourself to do exercises in the morning if you are not used to it, besides, for a body that has not really woken up, this is a significant stress. Recent studies by experts have shown that morning exercises are not as useful as they are commonly thought. Therefore, set aside time in the afternoon to take care of your body. Do the "bicycle" exercise three to four times a week, and the results will soon please you.
