Everyone is using different techniques to make their body fit and attractive. Some of them get success and some damage their bones shape.
Now i am going to tell u some useful tricks to get six packs abs just in a week by doing some exercises only 10-20 minutes per day. You need not to go any gym for this or not need to use any food supplement for it.
You can just make six packs only in a week by doing some useful exercise daily at home without using any machine.
''EXERCISES FOR SIX PACK ABS''
The standard (repeat 3 times)
The long-arm crunch 12 reps
Reverse crunch 12 reps
Janda sit-up 12 reps
The Jacknife 12 reps
Opened up board 45 seconds
1. The long-arm crunch
Directions to do it Lie on your back with your knees wound and your arms altered behind you. By then, keeping your arms straight over your head, perform a standard crunch. The advancement should be direct and controlled.
Why you should do it By increasing your arms you incorporate a more drawn out "lever" to the action, setting a more imperative strain on the upper area of the rectus abdominis.
2. The inverse crunch
Orderly directions to do it Lie on your back and put your hands behind your head, then secure your knees towards your mid-area until they're wound to 90 degrees, with feet together or crossed. Contract your abs to curve your hips off the floor, accomplishing your legs up towards the rooftop, then drop your legs pull back to their one of a kind position without letting your feet touch the floor. This ensures your abs are constantly incited.
The movement should be direct and controlled, with no leg swinging or manhandle of hip flexors. Give watchful thought to the slipping stage – it's luring to let your legs drop, yet they key is to keep up strain in the abs all through the entire work out.
Why you should do it Although it's basic to review that your rectus abdominis is truly one long muscle that goes from your lower mid-area to your pelvis and that most stomach specific exercises set up the entire muscle, the opposite crunch will underscore the lower part of the stomach muscle.
3. Janda sit-up
Directions to do it Lie on your back with your knees bowed and hands set behind your head. By then try "tunneling" your heels into the floor, getting your hamstrings, whilst performing a standard crunch.
Why you should do it The theory is that by getting your hamstrings, you pull back your hip flexors, which along these lines makes the muscles of the stomach work that much harder in the midst of the movement.
4. The Jacknife
Orderly guidelines to do it Place a mat on the floor, lays on your back and add to your arms over your head. In the meantime lift your arms and legs toward the rooftop, until your fingertips touch your toes, then return to your starting position.
Why you should do it After especially concentrating on (and pre-incapacitating) the upper and lower regions of the rectus abdominis muscle, the folding knife action is an amazing way to deal with comprehensively set up the stomach muscles totally in one movement.
5. The extended board
The best strategy to do it Get into a press-up position, putting your hands around 10 inches before your shoulders, with the toes of your shoes put against the floor. Hold this position with your back straight and endeavor to continue breathing as would be normal.
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