Tips to Make Six Pack

HERE'S How to Make a Six PackThis is the classic range of movements that have proven able to make your six pack abs. You can try it.
How to Make a Six Pack
Crunch Bench

Beginner level: Lay down, your lower back flat on the floor, his arms crossed over his chest, lift both feet on the seat, thighs perpendicular to the floor. Exhale and arch your head and upper back forward with your back to the bottom remain flat on the floor. Keep your head aligned with your back. Hold for a few moments, then return to starting position.
Intermediate level: do the basic movements above, both hands behind your head, your fingers are not mutually binding, elbows facing forward.
Advanced level: Perform basic movement, both legnan behind head, elbows sideways.
Tip (for tingatkan intermediate and advanced): Bend your head and hold it with both hands to avoid injury to the neck.
Reverse Curl
 On your back, knees bent so your thighs are in a position perpendicular to the floor. Arms relaxed at your sides, palms facing down. Slowly, lift your pelvis a few inches, so that your knees toward your chest pushed. Return to starting position and repeat.
Tip: When lifting the pelvis, concentrate all your thoughts on working the abdominal muscles. Move your knees slowly, so it does not drift and hit the chest.
Advanced level: Add a light load at the ankle.


Trunk Curl With a Twist
* On your back, knees bent, shoulders widened. Your feet flat on the floor. Arms bent, elbows sideways, teapak hands behind his head.* Exhale, lift your shoulders dna upper back, turn sideways. Center the circular motion at the top of your torso, do not push your shoulders and elbows forward. Return to starting position.* Raise your upper body back, then turn it into a different direction. Perform intermittent. One round on both sides of one reptisi counted.* Tip: Pull your stomach in conjunction with lifting the upper body and hold the head in a neutral position so that your chin is not pressed to the chest.


Double Crunch With Twist
* Face up, both feet up until the soles of the feet in the air, knees slightly bent up beyond the pelvis.* The palm of the hand behind head, elbows to the side.* Lift head, shoulders and upper back toward the front top. At the same time, lift your pelvis is also to deliver both knees toward your chest.* Hold, then continued to play one shoulder and the elbow toward the opposite knee. Return to starting position, then repeat the lift and rotate the shoulder and elbow to opposite knee. One round to the left and right knee equivalent to one reptisi.
Down and Under Twist
* Face up, left knee bent, palms flat on the floor. Place your right ankle over your left knee.* The right hand just below the right knee, elbow slightly bent. The left hand behind head, elbows facing forward.* Breathe out, lifting his head, shoulders and torso of a straight forward. At the top, push the left elbow down right arm, pointing to the right abundance.* Back to posis early, then repeat. Do all reptisi in just one side. Change the position of the feet and hands and then do reptisi to the other side.

Leg Press
* Face up, arms flat on the floor and straight at your sides with palms facing down.* Extend your legs upward, perpendicular to the hips, with knees bent leads to the chest.* Tilt your pelvis up a few inches from the floor and straighten your legs.* Return to starting position by bending your knees back. Do not let the foot fall down more than a 45 degree angle between the thigh and pelvis. Then repeat.* Advanced level can do this by adding weight on the ankle with an adjustable weight to the ability.

Note:1. Which includes the entry level is if you have never done muscle formation or incorporated in a fitness program, never exercise, but not anymore at least 6 months or more; dlam recovering from spinal problems or pregnancy.Exercise is recommended: 1 (starting position), numbers 2 and 5.Set and reptisi: do a set that consists of 10 reptisi slowly for each exercise. Rest 15 to 20 minutes for each exercise. Do 3 days a week.
2. Intermediate level, if you've started doing muscle-building or aerobic exercise classes two or three days a week within 6 months or more.Exercises should be done: # 1 (mid-level positions) 2,3,5,6.Set and reptisi: do two sets each consisting of 10 reptisi with a time of rest for 10 seconds in between sets. Do 3 days a week.
3. Advanced level, if you've followed the muscle-building program 3 to 6 days a week within 6 months or more.Exercise is recommended: All the exercises.Set and reptisi: 3 sets, each consisting of 10 reptisi. Do it 3-4 days a week.
Tip in general practice:When the contract the stomach, mind focus only on the exhale and pull your stomach inward.
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