Exercises to make the abdominal muscles

1 - Lie on your back, bend your knees, feet, straddles the breadth of the hips and place hands on thighs. Pull your abdominal muscles toward the mat. Slowly lift your head and shoulders, the hands move to his knees. Repeat 10 to 25 times.

2 - Lie on your back, right foot and ankle to rest on the left thigh, just above the knee. Download the abdominal muscles and make your hands behind your head. Lift your body and try to touch the left elbow, right foot, knee, elbow right remains on the table. Repeat 15 times on each side.

3 - Lie on your back with your hands, palms up. Cross the ankle and heel to buttocks and pull your knees to your chest. Pull your abdominal muscles toward the mat. Slowly lift the hips with a bit of movement and control is dropped, the shoulders remain on the table. Repeat 10 to 15 times.

Exercise to tighten abs and mark

This exercise is a favorite of all time. This classic is known as the scorpion or crunch. The work is primarily the muscles of the abdomen or stomach.

Start position: Lie on your back with your legs bent and slightly away from your body. Place hands behind your head, but only as a position. This is not a support.

Movement: Lift the body, focusing on the abs, not the neck or legs. This should do with your stomach down, and trying not to arch the back. Think of it as if to hit the navel to the floor. After returning to the starting position without losing the position, all you have to do is breathe.

Recommendation: When you breathe and in the contraction (or in raised position) to breathe through the mouth, and when you return to the starting position, breathe through the nostrils.

Abdominal exercise for weight check

Starting position: Lie face up with legs bent at an angle of forty-five degrees. Support your feet on the floor and inmovilícelos somehow, for example by someone who kept on the floor.

Exercise: Take a weight in each hand and put his arms crossed over his chest. Slowly raise the body without reaching the vertical position, then scroll down too slowly to return to the starting position. Perform 10 to 25 repetitions in a series.

Function: This exercise strengthens the abdominal muscles.

Mothers in physical form

Physical exercise is highly recommended for pregnant women, but it must be the gynecologist who, in each case, authorize the practice of one or another activity.
The exercise stimulates circulation and oxygenation of the fetus; favors the stabilization hormone, helps eliminate toxins, prevents high blood pressure, prevent bone loss and bone elevates the tone of the abdominal muscles.

In general, if the woman did sport before pregnancy, there is no objection to continue practicing, except for some of the risky: horseback riding, martial arts, athletics, gymnastics with appliances, skiing (snow and water) Rowing, aerobics, basketball, tennis, paddle ... and all those who require an effort too violent.

The exercises best suited to women during pregnancy are walking a slight step, not wearied and, most especially, swimming. Both can practice during the nine months and are very beneficial.

The first improves circulation and prevents varicose veins and phlebitis, and the second exercise the muscles of the abdomen, arms and legs. If the doctor does not think otherwise, you can also run smoothly for walking or cycling, but only during the first few months.

Recommendations between each exercise muscle

If it is unable to perform your routine exercises in the gym for lack of time or because at the last minute was presented some unexpected commitment, you can also perform some exercises at night or early the next day. Learn to burn calories in the comfort of your home.

We do not need or apparatus or Mancuernas, just enough that you propose a minimum time of 15 minutes to avoid losing your muscle condition. Try breakfast before doing your exercises and you can keep your energy throughout the day. The basic exercises to do at home in a short time, should cover at least one each muscle group. Most troops are as follows:

• lizards.
Four sets of 25 repetitions each.

• Funds.
It uses two chairs and supports on the edge of one of your hands and your feet on the other. Slow and climbs slowly; performs four sets of 20 repetitions each.

• Abdominal.
Make the same number of sets and repetitions that get used in the gym.

• Sentadillas.
Make as many as you can, but always keep your back upright during the movement, if you can add some weight, the better.

The great thing about walking

• Its advantages.
Keep your step at a rate of at least 5.5 kilometers per hour, or your pulse of 55 to 75 percent from its peak (to find your maximum subtracts your age to 220), and Mark your legs, especially the calves and Quadriceps ; Further strengthening the ankles, while improvements your cardiovascular condition.

• Its disadvantages.
As many of the light aerobic activities, walking reaffirms your muscles, but it is not very good to get the volume and shape you want. Especially in your torso, where the benefits are minimal. And although it is good for the heart, not of the best exercises to get good physical condition. So there is not much opportunity to improve your condition.

• The best way to practice.
Try walking down slopes slightly tilted, and if you can, add extra weight either loading or small Mancuernas ankle weight. This, plus the intensity of walking uphill, increase your heart condition and will further strengthen the muscles in your lower back, abdominal and Quadriceps.

Another way that will help you do so is slightly bending the knees, how to walk.

How to make weights to train muscles?

A way to build weights at home is filling disposable bottles with water and sand, these they can serve as cuff links. Your approximate weight is from two to three pounds.
To exercise the forearms you can use a weight tied to a chord that, of the other end it is subject to a broom stick. In a similar movement to the one that you/they have those I-yos, the stick spools the extension of the sensible one and then the loose one little by little.
To make a bar, you are needed of two blank jars of paint. To these vessels you those full with cement crossing them for an iron tube.
Also in the frame of the gates of the room, you can arrange a tube subject to the two sides, to carry out flexions.

The heating to begin the financial year

According to the personal trainer of the gym Exer Zone, Juan Carlos Ordoñez, to carry out homemade financial years is also necessary a previous heating to the daily session.
You can opt for a walk of 20 minutes that allow the relajamiento of the body and a bigger concentration in the financial years to relizarse.

Session of 10 minutes for biceps and triceps

For Biceps, you are recommended to attach the shoulder to the wall of the room. You take the homemade macuerna and you extend down the arm, then it takes it to him toward the chest in three series from 10 to 15 repetitions for beginners.
For triceps, you can use the edge of the bed like support while the checks are together in the floor. You get up the hips but concentrating the strength on the arms.

To carry out chest financial years and to give you strength

You can make a daily session of chest flexions, of 5 minutes. When you restrain the financial year and you want it to him to return more complicated a support drawer is used to raise the legs. This offers more strength to the session, making it more actual.

Hard Abdominal, flat and marked

To end the session, it can be carried out four series of 15 short repetitions, for those who begin to strengthen your body. (GB)

Shoulder financial years to shine it to plenum

you can hang up yourself of an iron that xD doesn't fall
and that you are right, hung up opening the arms at a distance bigger than the shoulders
another financial year with the same iron or gate or what are, is to make the same thing but grabbing the iron to the height of the shoulders...

The Pregnancy - Changes in the Woman's Body

All the modifications that are generated in the woman's body during the pregnancy, are due to the influence of the hormones.

In the genital, the uterus is which suffers bigger quantity of modifications. Their volume quintuples passing of the 30 or 40 grams of habitual weight, to 1 200 or 1 500 grams. At the end of the third month it is appraised, for palpation of the stomach that stands out above the pubic bone, and in the fifth month it already reaches the navel. The ovaries maintain during the whole gestation the yellow body, remainder, I eat it is already known, of the old cavity that contained the ovum and later field producer of hormones. The vagina and the vulva more vascularizadas are, acquiring many times a coloration blued by the appearance of veins and even of varicose dilations, and it is observed an increase of their secretions or flow that, in start, it can be considered normal.

The mammas increase of size. It exists in them a pressure or swelling that many times are usually a precocious sign of pregnancy. The nipple is more and more pigmented and it is more erectile, flanked of an extensive and dark aureole. In the last weeks, a liquid usually segregates more or less opaque, called calostro that is very useful for the nutrition of the first days of the newly born one.

The abdominal walls suffer a progressive distension, and for repeated pregnancies or for a pregnancy of exaggerated volume, he/she takes place a failure of the abdominal muscles and the appearance, after the childbirth, of the stomach pendulum and of streaks that are consequence of the break of the fibers of this wall.

The remainder of the body suffers the consequences of the pregnancy equally. The weight usually raises about 10 kilograms during the nine months, with a rhythm from 1 to 2 kilograms every month to leave quarter delo. Bigger increases can indicate retention of fat and it dilutes, with the following hazards that it is necessary to avoid.

At the end of the pregnancy the heart increases lightly of size and he/she can give place to throbs or blasts, without transcendency, and that they disappear after the childbirth, because it is not about any injury, but of a transitory state. Changes can also appear in the voice and increase of the oxygen consumption.

The digestive system is also altered. It is frequent the appetite ullage in the first months and their increase later. Nauseas, vomits and constipation also appear. The gums bleed easily. The digestion and in general the whole intestine, they have a delayed feature. It raises the urination excretion when the urinary dilated channels being, that which favors the appearance of infections in this apparatus and he/she leaves as sequel many times, after the childbirth, urination incontinence and cystocele, that is to say, the urinary dilated bladder and drop. It is of current observation the increase of pigmentation in the skin, especially in the forehead, cheeks and nose, what constitutes the mask or cloasma gravídico. The genital, the areolas and the white line of the abdomen are also pigmented that becomes in moraine. Finally the psyche doesn't vary with the pregnancy, and if he/she makes it, it is only slightly, raising the irritability, the trend the dream, the instability, the depressive boxs encumber they are always boxs preexistentes that the pregnancy shows.

As Marking the Abdominal ones

Good, I bring them a note that he/she explains a little as being able to shine a plane stomach with some good ones abdominal.   
They are many those that think that to have some abdominal ones marked the secret is to train the abdominal ones to newspaper. There are even people that buy you scheme of gymnastics that you/they train the abdominal ones exclusively (with electric stimuli or in an active way).   
However they don't realize that the abdominal ones are small muscles that no matter how much we train them we won't get a notorious size increase.   
The problem that they don't see each other the abdominal ones it is not for their size but for blame of the fat that accumulates in the abdomen, the hated " michelines " or " rolls ".   
I will explain to them, the abdominal ones are there, all we possess them, what happens is that they are usually covered by a layer of abdominal fat, more or less big that it covers them and it camouflages them.   
Then it is a great error to think that making abdominal will obtain to shine those so desired ones abdominal marked. With luck we will be able to win something of abdominal force, but that non alcanzrá, since until we don't eliminate the abdominal fat that recovers them, they won't be able to leave in view of all our abdominal ones.   
I recommend them that to achieve some good ones abdominal marked to change the iron of abdominal for the tape to run,   
or for another exercise that implies a bigger energy expense (calories).   
I also recommend them that it is better than they don't lose the time in endless series of abdominal, in their place it is better and cash to make exercises that imply a bigger expense of calories (bicycle, to walk, to run, to dance, steps, etc), so that our body is able to burn all that accumulated fat.   
Here I leave them the diet for Cultirismo and Fitness   
Breakfast: 100gr of cereals with skimmed yogurt and 1 fruit piece.   
Lunch: 2 slices of bread toasted with 4 lonchas of cold cut of turkey breast or chicken.   
 Eat: He/she pastures boiled (spaguettis or macaroni) with chopped lean meat (chicken, turkey, ox, veal…) and a spoonful of tomato sauce and a salad.   
Snack: 30gr of protein of serum (in form of powdered milk shake), 20 gr. of dry fruits, cocoas, nuts…   
It has dinner: 200gr of fish white or blue salad or vegetables.   
Before the training A banana with 5gr of creatine.   
After the training A banana with 5gr of creatine.