Тренировка abs: понятие, виды упражнений, пошаговая инструкция выполнения и расписание программы тренировок

Heel Taps

How to: Start on back with knees bent and feet on ground, hands by hips. Lift chest toward the ceiling, keeping neck relaxed and bringing shoulder blades off the ground. Tap right hand to outside of right ankle, flexing your right obliques in the process. Come back to center, keeping shoulders off ground, then tap left hand to outside of left ankle. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

18. Eccentric Pushups

How to: Start in plank position, with shoulders directly over wrists and feet hip-distance apart. Slowly lower down to the ground on a three count. Come back to plank position (using knees is okay) and repeat. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

Alternating Leg Lowers

How to: Start by lying on the back. Keep hands by hips with lower back pressed into the mat. Lift both legs up to the ceiling, legs at a 90º angle. With feet flexed, slowly lower right leg down. Bring right leg back up and repeat with left leg. Continue alternating legs, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

20. Bicycle Crunches

How to: Start on back with knees at a 90-degree angle and hands behind head. Bring right elbow to left knee while extending right leg straight, rotating torso, and bringing left elbow to touch the ground. Come back to start and repeat on opposite side. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

21. Heel Taps

How to: Start on back with knees bent and feet on ground, hands by hips. Lift chest toward the ceiling, keeping neck relaxed and bringing shoulder blades off the ground. Tap right hand to outside of right ankle, flexing your right obliques in the process. Come back to center, keeping shoulders off ground, then tap left hand to outside of left ankle. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

Standing Obliques

How to: Start standing, with hands behind head and feet hip-distance apart. Lift right knee up and out to the side while bringing right elbow toward knee to «crunch» the side body. Repeat on opposite side. Continue alternating legs for 30 seconds, then proceed to the next move.

7. In-Place Skips

How to: Start standing, feet hip-distance apart. Bring right knee up to hip height, keeping foot flexed, while bringing left elbow forward and right elbow back. Repeat on opposite side, adding a hop in between to turn the move into a skip. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

8. Plank Jacks

How to: Start in plank position, feet together. Jump feet apart, slightly wider than mat. Jump feet back together, keeping hips stable and body in line. Repeat. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

9. Crunches

How to: Start on back with knees bent and hands behind head. Keeping lower back pressed into the mat and belly button pulled in, lift chest toward the ceiling until shoulder blades come off the mat. Lower down and repeat. Complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.

10. Lateral Walking Plank

How to: Start in plank position, shoulders over wrists. Cross left hand over right hand as you step right foot a couple of feet to the right. Move right hand a couple of feet to the right while bringing left foot to right foot (your body should be back in plank). Switch directions and repeat on opposite side. Continue switching sides, and complete as many reps as possible in 45 seconds. Rest for 10 seconds, and then continue to the next move.