health
capacity
Are you obese in quarantine?
Here is a 4 minute workout for a flat stomach
You probably think that a few minutes of training will not change anything - but you are wrong.
Fitness trainer Or German has prepared for us a tabata workout that focuses on the abdominal muscles and ensures results
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Belly
Abdominal Exercises
Fitness Training
Walla!
health
Tuesday, 20 October 2020, 07:45
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Fitness coach Or German presents a short workout for a flat stomach (Photo: Or German)
We all already know that obesity is harmful to health, and most of us also know that belly fat is the most harmful.
Abdominal fat is the most dangerous type of fat because it envelops the internal organs and increases the risk of heart disease, diabetes and other serious medical conditions.
Studies have even found an association between abdominal obesity and dementia and decreased brain volume.
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To the full article
In these tropical corona days it seems hard to avoid obesity - we are all much more at home, gyms are closed and stress causes us to eat more, rather than the right things.
But this is not a fate, and you can definitely spend a few minutes training to improve your metabolism and burn fat.
To help you do this, fitness trainer Or German has collected 4 exercises that are aimed directly at the abdomen.
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How do you do that?
The training shown in the video is a Tabata training - a 4-minute training made up of regular repetitions of 20 seconds of work and 10 seconds of rest.
According to German, this training method is especially recommended because it works on cyclicity, pulse and high intensity.
The workout is very short - 4 minutes, as mentioned - but it raises the pulse quickly and works specifically on the muscle group that really interests you.
These are the exercises that make up the training: (4 exercises, 2 repetitions)
Sit-up with rotation - a combination of working on the abdominal muscles Rectus abdominal (what we know as "cubes") and External Oblix (or as it is known - diagonals).
Lie on your back with your legs straight and your feet in a flex position, get up and when you reach the top perform one side.
In each aliyah turn to another side.
Frog Squats with Fists - Combining work of the abdominal muscles with work of erupting force in punching.
Lie on your back and put your stomach firmly in to tighten your back to the floor.
Press your feet together and open your knees to the sides (sitting horse).
Go upstairs and take out 2 punchings in each ascent.
Plank Jax - an exercise that focuses on the work of the core muscles that support the spine and stabilize the body using the abdominal and back muscles.
Position the elbow in a straight line with the shoulder, insert the abdomen firmly and keep it in the face as much as possible throughout the exercise.
It is important to keep the pelvis close to the floor, and perform the opening and closing of the legs in a controlled manner.
Hip Trust Table - combines work of the core muscles with the pelvis.
This is where strengthening the muscles of the buttocks and legs also comes into play, while emphasizing our core muscles.
Sit on the floor in an L shape with the palms facing the sides of the body - and roll the pelvis inwards until a table-shaped bridge is formed.
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