Tips on How to Form Sixpack Stomach At Home Without Gym. Having a sixpack stomach is the dream of many men. With sixpack body, then he would look more athletic, physical health becomes more awake, and thus can increase self-confidence.
How to Establish Abdominal Muscle Sixpack, if done properly and earnestly would be fruitless. A long time to form a sixpack stomach depending on the condition of your stomach. If you do not distended abdomen average alias, then to form a six pack does not require a long time, within 1 month course you can shape it if earnest. CaraSixpack.net
forming a sixpack
Sixpack stomach needed to establish the process of training and hard work. There are three important things that must be done in order to successfully establish a sixpack stomach, among others:
Consistent exercise
Keeping a diet
Provide protein to speed muscle formed
There are different kinds of exercises to shape sixpack stomach. Most importantly, do regularly, do not be too diforsir, if too much then you can actually stomach muscle injury. You can also read our article that obstacles / causes of the failure to form a sixpack. Here are the steps and tips to form a sixpack stomach:
1) Plank
Abdominal Exercise Form Sixpack with Plank:
The position of the body like a pushup
Pedestal body weight in both hands (from the elbow to the palm of the hand)
Straighten both legs to the back
Contract your abdominal muscles
Perform for 30 seconds
2) Mountain Climber
Abdominal Exercise Form Sixpack with Mountain Climber:
Position the body-like movement Push-ups
Place both palms on the floor
Bend your right leg forward
Straighten your left leg behind
With the rapid exchange position of the right leg and left leg so that your left leg bent forward while the right leg straight back
Do this for 30 seconds
3) Spiderman Push Up
Abdominal Exercise Form Sixpack with Spiderman Push Up:
The position of the body like a pushup
Pedestal body weight in both hands
Right knee pulled up to the elbows right hand
Return to the starting position
Perform alternately for 30 seconds
4) Bicycle Crunch
Abdominal Exercise Form Sixpack with bicylce Crunch:
Lie on your back with a straight attitude
Hands behind head
The second leg lifted slightly upward
Left and right leg alternately bent like riding a bicycle
Lift slightly the head and upper body
Directed right elbow to your left knee alternately
Perform for 30 seconds
5) Bicycle Maneuver
Abdominal Exercise Form Sixpack with Bicycle Maneuver:
Lie on the floor
Place both hands on the side of the head
Pull the knee 45 degrees
Begin movements like pedaling a bicycle
Touch right knee with left elbow vice versa
6) Side Jacknife
Abdominal Exercise Form Sixpack with Jacknife Side:
Lie down with the body tilted to the left
The right hand holds the head
Put your left hand on the chest
Lift the right leg up with your body
Return to the starting position
Repeat a few reps before switching sides
Perform 3 sets of 8-10 reps
7) Jackknife Sit Up
Abdominal Exercise Form Sixpack with Jackknife Sit Up
Lying straight
Straighten arms up, at the back of the head
Take a breath
Raise the waist while lifting your arms along your legs (up to the hands and feet met the above)
Exhale
Return to the starting position
Perform for 30 seconds
8) Hip Extension
Abdominal Exercise Form Sixpack with Hip Extension:
Lie on your back
Both feet resting on a swiss ball
Both arms relaxed at your sides
Lift both legs alternately up
Repeat 10 reps for each leg
9) Hip Raise
Abdominal Exercise Form Sixpack with Hip Raise:
Lying in the supine position
Open arms beside the body
Knee buckling up
Hips raised to the top
Hold for a while
Return to starting position
Repeat
10) Curl Up
Abdominal Exercise Form Sixpack with Curl Up:
Lie on the floor
Bend your knees to form a 90-degree
Feet flat on the floor
Straight ahead and lay hands on the floor
Lift the weight slowly
Lower your body slowly
11) Pulse Up
Abdominal exercise Sixpack with Pulse Shaping Up:
Lying in the supine position
Put both hands on the side of the body
Lift both legs off the floor
Bend your knees up to form a right angle
Lift both legs straight up
Return to starting position
Repeat 3 sets of 10 reps
12) Vertical Leg Crunch
Abdominal Exercise Form Sixpack with Vertical Leg Crunch:
Lying on the floor
Place both hands behind his head
Raise and straighten your legs in the air
Cross your legs at the knees and bending slightly
Lift the body toward the knees
That's 12 the way home form the body in order to become a full six pack. without going to the gym is that you can do in order to get the sixpack stomach. Good luck.
