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Best Move for a flat Stomach!!!!!

Discussion in 'JF Doctor' started by Akili Unazo!, Feb 12, 2010.

  1. Akili Unazo!

    Akili Unazo! JF-Expert Member

    #1
    Feb 12, 2010
    Joined: Feb 18, 2009
    Messages: 1,235
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    A toned stomach is like an amazing Chanel bag. It looks good, feels great and takes a ton of work to get it. Some of us were born with it, and some of us spend our whole lives vying for it. Plus, it's sexy.

    We can't give you tips on buying a Chanel bag (other than save, save save!) but we can tell you the killer moves to get your stomach into shape. Just keep in mind that these exercises alone won't do it.

    "A toned core will help your body age well in the decades to come, so it's crucial to build a strong one early on," says Valerie Orsoni, founder of LeBootCamp.com. "Also," adds Geralyn Coopersmith, senior national manager at Equinox Fitness Training Institute, "developing a fit core early in life sets you up for amazing posture and a pain-free lower back."
    [​IMG]


    Killer Move: The Plank

    Goal: To condition your entire core
    Frequency: Four times a week
    Directions:
    - Get into a push-up position with your forearms on the floor.
    - Lift your legs and torso up off the ground so that only your toes and the flats of your forearms remain on the floor.
    - Keeping your back neutral and your belly button pulled in, hold this position for 20-60 seconds.
    - Repeat for 3-5 sets.


    [​IMG]
    Killer Move: Butterfly Abs

    Goal: To work your deep abs while getting a flat, sexy stomach
    Frequency: Four times a week
    Directions:
    - Sit comfortably on a gym mat or carpet with your legs crossed. Using your arms to support you, slowly lie back until your body is flat, keeping your legs crossed.
    - Place your hands under the nape of your neck for support. Inhale through your nose, and raise your chest a few inches off the floor while exhaling through your mouth. Your chest should be moving up toward the ceiling, not bending forward to your knees. This should be a smooth, controlled motion.
    - Repeat 25 times, and as you progress, move up to 50 times.
    - Tip: Do not push your head with your hands as this puts you at risk of injuring your neck. The purpose of your hands is to keep your head in alignment with your back and shoulders. You don't want to curve your back.

    Ijumaa njema!!!!
     
  2. nyangoma

    nyangoma Member

    #2
    Feb 12, 2010
    Joined: Jan 11, 2010
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    nitapata wapi mikanda na inauzwa wapi?
     
  3. Bujibuji

    Bujibuji JF-Expert Member

    #3
    Feb 12, 2010
    Joined: Feb 4, 2009
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    Bonge la article
     
  4. Pretty

    Pretty JF-Expert Member

    #4
    Feb 12, 2010
    Joined: Mar 19, 2009
    Messages: 2,582
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    .......Mpenzi sana wa kufanya hilo zoezi la kwenye picha ya kwanza, kwa siku za mwanzoni misuli ya tumbo ilikuwa inauma lakini baadaye ikazoea.
    Ni zoezi zuri kwa kufanya tumbo liwe flat na kiuno kuwa na shape nzuri.
     
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