Love Magic Works Free love spells that work fast
Forget the idea that you have to do a thousand repetitions of an exercise and move all your muscles to get strong and defined. The board is proof of that. The mission to support the body – which is straight as a board -, without any overload, makes you work several parts of the body at once. The exercise is easy to do, but requires concentration, strength and body awareness, so it’s great for defining the abdominal region and also working shoulders, arms and core (abdominal and back muscles). You might even shake a little to hold the position – but that’s absolutely normal. Check out 5 exercises to boost your workout:
1. Dynamic formal board
Marcelo Correa ()
On your stomach, in plank position, forearms, elbows and toes resting on the floor. With your abdomen contracted, raise one leg – well extended – and come back. Repeat with the other leg and come back. In a continuous movement, in the same way as you did with your legs, raise one extended arm in front of you and then the other. Do 3 or 4 series, between 10 and 15 repetitions each, and rest from 45 seconds to 1 minute and a half between series, according to your conditioning. In each repetition, you remove one of the bases from the ground.
2. Plank with hip lift
The. On your stomach, arms aligned with shoulders and hands and toes resting on the floor. Lift your body up, forming a straight line from head to ankles, and hold for 10 seconds.
B. Drive hips up (body should form an inverted V), lower and repeat for 60 to 90 seconds.
3. Side plank
The. Sideways, with the right forearm resting on the floor, the left arm extended upwards and the legs extended and united. The hips are off the ground, the head is in line with the neck, and the body forms a straight line from the ankles to the shoulders.
B. Rotate the torso slightly forward, passing the arm under the body, and come back. Michelle does 3 sets of 10 to 15 reps on each side.
4. Plank with ball
Get into a plank position with your legs extended behind you, your toes supported, and your hands on a medicine ball instead of on the floor. Keep your abs tight and your body forming a straight line from your heels to your head. Elevate the legs alternately, slowly.
5. Big ball board
Face down, with forearms resting on the ball, legs extended and tiptoes supported. Your body should form a diagonal line, with your chest open and your elbows at a 90-degree angle. Hold the position for 10 breaths.
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