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Archive for the ‘Abdominal Exercises’ Category

Obesity or overweight is characterized by increased body fat, but that can be evenly distributed or localized to the abdomen. The generalized obesity is often less serious because it is not accompanied by a rise in blood pressure. Certainly it is responsible for joint problems or breathing but is less serious for the heart as the metabolic syndrome. In the latter case, the fat accumulates mainly in the abdomen, even in people who seem relatively thin but have high blood pressure and have a little “belly”.

Body fat is not a fixed stock of body fat. It is constantly used and renewed by the agency. Abdominal fat in particular free fatty acids will accumulate in the liver and muscle, where they will compete with glucose. This results in hyperglycemia and, knock, an abnormal production of insulin from the pancreas, and ultimately diabetes. Another set of metabolic reactions leading to hypertension.

For this reason, the abdominal fat is now considered an indicator of cardiovascular risk, as well as blood pressure or blood lipids.

Look nice and defined abs is what we want most to visit the gym, and more in these months of beach and sun in which we show. Many times the exercise is not enough, because the diet is essential to achieve a marked abdomen and free of that little layer of fat that covers them.

Many of us do not brand us all, known as ‘chocolate bar’ because we have a small layer of fat located in this part of the body. Many times it is not just fat, but it is what prevents liquid from being our abs. In these cases the exercise goes into the background and we have to resort to other remedies that pass through the food.

If we get some abdominal markings is important that we change our habits. We all have these muscles, and all we can make if we remove the fat that covers them. It is no use to kill us if we do sit-ups a few tips. First of all we must banish the saturated fat in our diet. Foods rich in fat such as fatty meats, fried foods, sweets, bakery products … will be allied to finish coating and not allow our muscles to be seen. Read the rest of this entry »

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Abdominal exercises are the most basic and simply prepare a daily routine of at least three sets of fifteen repetitions each. Such movements have to do on the floor so it is important to do on a mat or carpet. It is essential not hold your breath and accompanying each movement with a regular breathing. The rest of each repetition to coincide with inspiration and expiration with effort. Between repetition and repetition have to wait about four seconds … do not try and inertia help with the routine, because then you’re not exercising your abs!

First, it should start with simple abdominal. Sit down and open your legs at an angle of 90 degrees. He opens his arms crossed and tries to touch your toes with the opposite arm to it, ie left foot touches the right arm and right and left.

Then, lie on the floor with bent knees (kneeling). Keep your arms close to the ground, but not lean on them, raise your back and your hips until only your shoulders, arms and feet touch the ground. Then, lift one leg until it is upright. Slide it to one side. You will feel how the effort is focused on your abs. Repeat with each leg fifteen times in three sets. His leg stretched out to one side. You will feel forced to make the move with an effort of your abdominals.

The following exercise will test your abs with rocking. Stand with arms outstretched on the cross, lift one foot over the other. Baja now the opposite arm at the bottom that is raised until you feel the effort of the abdominal side. Repeat fifteen times over three sets with each arm and leg. This roll when you submit your abdominal particularly favored strengthening the muscles of the waist.

We have just the proposal of abdominal exercises with the classic bike. Lie on your back and puts his arms behind his head. Keep your eyes on a point and raise the legs. Perform the exercise as you would if you were rising to a bicycle for at least fifteen minutes. This abdominal exercise also exercise your heart as it is an aerobic routine with a certain character.

All these exercises can do yourself at home and at any time of day but the ideal is run just after rising. ‘Moving’ a little before going to work to ensure that your day starts with a better footing.