体位補正, 装置なし
This program is designed to build your foundation up to 300 consecutive crunches!
The program can start with a place that corresponds to your fitness level. Just follow schedule and soon you will be able to do 300 crunches!
Abdominal muscles are the only of the few muscles that can be trained on a daily basis. Through daily exercise achieved their healthy and balanced development. However, if you feel that your muscles are sore and overworked, it is necessary to take a break. Sometimes it is enough one day, sometimes longer.
Always Warm up before workout and Stretch after them. Before starting read how to do Crunches. Do the Crunches correctly. Don't cheat yourself.
Test
Perform the test (the maximum number of repetitions) to determine how the training program should start. Relax a few days and start exercise program from workout, which corresponds to the result of the test:
1-10 reps - day 1
11-20 reps - day 7
21-30 reps - day 13
31-40 reps - day 19
41-50 reps - day 25
51-60 reps - day 31
61-70 reps - day 37
71-80 reps - day 43
81-90 reps - day 49
91-100 reps - day 55
101-115 reps - day 61
116-130 reps - day 67
131-145 reps - day 73
146-160 reps - day 79
161-175 reps - day 85
176-190 reps - day 91
191-210 reps - day 97
211-230 reps - day 103
231-250 reps - day 109
251-275 reps - day 115
276-300 reps - day 121
Rules
1.If you were not able to all the reps in workout - make a break for 2-3 days and then repeat.
2.If you are very behind schedule, do the test again and start the program with the necessary training.
Limitations
It should be noted that the exercise for the abs creates a strong strain on the spine and neck and are intended for those who do not suffer from diseases of the spine and has no contraindications to exercise. If in your case there are any contraindications to exercise, or you suspect that there may be any, do not start to exercise without consulting a doctor.
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