Take the plank pose: arms are located directly below the shoulder joints and elbows are straight. Focus on hand. Feet rest on the toes. Under each foot put on the towel. Push your body, it must be aligned with the feet.
Tighten your abdominal muscles, gently pinch the blade. Slowly lower body. The closer your hands will stand together, the higher the load on the triceps. At the lowest point pause and slowly return back.
Then, holding the hand perpendicular to the floor, print right knee forward and pull it to the stomach. The towel should slide across the floor, so do the exercise on a smooth floor. Return the leg in place and tighten the abdomen left leg. Perform one more push-ups. Alternate footwork and push-ups. Constantly keep your abdominal muscles tense. This exercise allows you to explore and abdominal muscles and triceps.
To ensure that the load on the biceps and oblique abdominal muscles, perform another variation of the strip. Take the same starting position. Reliance hands on dumbbells toes put on the floor.
Keeping balance, pull the right hand with a dumbbell to the left shoulder, turning his hand inside. Then expand the body to the right and raise your right hand with a dumbbell straight up to the hands formed a line. Again touch a dumbbell shoulder and return to starting position.
Repeat for the left side with a turn of the body to the left. Hold the press in constant tension, do not let your body bend in the lumbar region.
The third exercise is completed simultaneously work on the abs and arms. It will allow you to pump deltoids, which form a beautiful line of the shoulders.
Sit on a gym mat. In the hands take dumbbells. Legs bend at the knees. Tighten your abs and lift your feet off the floor. Do not lift the foot too high, enough of 5-10 centimeters. Hold the legs in the air, press the dumbbells to your shoulders.
Continue to keep your feet in the air, straining press. Right hand with a dumbbell over your head straighten. Lower the dumbbell down and raise your left. Perform 5-8 lifts each arm and lower leg on the floor. Rest for 30-60 seconds and repeat.
Three times a week, make a complicated exercise, and the desired result will not take long.