බඩ අඩුකර ගැනීමට ව්‍යායාම පෙලක්

[lahiru06]

බඩ අඩුකර ගැනීමට ව්‍යායාම පෙලක්

source-http://gallery-umerphysio.synthasite.com/abs-strengthening-exercises-1.php


හැමෝටම වැදගත් නිසයි කෙලින්ම දැම්මේ
Abs Strengthening Exercises

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[FONT=Arial, Helvetica, sans-serif] 45 Degree Scissors [/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Strengthens the abdominal muscles. [/FONT]​

​

[FONT=Verdana, Arial, Helvetica, sans-serif]Equipment:
Exercise mat. [/FONT]​

[FONT=Verdana, Arial, Helvetica, sans-serif]Exercise Technique:[/FONT]​

[FONT=Verdana, Arial, Helvetica, sans-serif]1. Lie down on the exercise mat with your arms extended beside you.
2. Bring your knees directly above your hips. Extend both legs straight up.
3. Tighten abdominal muscles as you slowly lower your legs to a 45-degree angle. This is your starting position.
4. Continue to maintain the tightness in your abdominal muscles as you slowly lower one leg towards the floor.
5. Bring your leg back to the starting position and repeat with the opposite leg. This is one repetition.
6. Continue in this pattern until you have completed the desired number of repetitions.[/FONT]​

​

[FONT=Verdana, Arial, Helvetica, sans-serif]Performance Tips: [/FONT]​

[FONT=Verdana, Arial, Helvetica, sans-serif]1. Do not attempt to lower your legs to the 45-degree starting position until you have tightened your abdominal muscles.
2. Keep your abdominals tight to maintain balance and control all throughout the exercise.
3. If you feel your lower back arching off the floor, take a rest. This means your muscles are fatigued.
4. Beginner Level: To modify this exercise, keep your legs directly over your hips as the starting position. Lower your legs one by one to the 45-degree position.
5. If this bothers your lower back in any way, don’t do the exercise.
6. Variation: Switch legs a little faster.[/FONT]​

[FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions:
Do 8 to 10 repetitions[/FONT]

​

[FONT=Arial, Helvetica, sans-serif] Ab Crunch on Mini Ball[/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]This exercise firms and strengthens the abdominal muscles.[/FONT]​

[FONT=Verdana, Arial, Helvetica, sans-serif]Equipment
Exercise mat and small rubber ball.[/FONT]​

[FONT=Verdana, Arial, Helvetica, sans-serif]Exercise Technique
1. Place the mini ball behind your shoulder blades.
2. Legs should be hip distance apart with hands behind your head.
3. Pull your waist towards the floor and tilt your pelvis as you curl your torso up.
4. Slowly return to the starting position.
5. Do the desired number of repetitions.[/FONT]​

[FONT=Verdana, Arial, Helvetica, sans-serif]Performance Tips
1. Exhale as you curl; inhale on the return.
2. Avoid clasping your hands behind your head so you don’t pull on your neck.[/FONT]​

[FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions
10 repetitions.[/FONT]​

​

[FONT=Verdana, Arial, Helvetica, sans-serif]


[/FONT]

[FONT=Arial, Helvetica, sans-serif]Ab Crunch with Ball Lumbar Support[/FONT]

​

[FONT=Verdana, Arial, Helvetica, sans-serif] Strengthens the abdominal muscles [/FONT]​

[FONT=Verdana, Arial, Helvetica, sans-serif]Equipment:
Exercise mat, rubber or plastic ball. Another option is to use a medicine ball. [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Exercise technique:[/FONT]

• [FONT=Verdana, Arial, Helvetica, sans-serif]Sit down with knees bent. Place the ball behind your lower back and lean back against it until your body is in an inclined position. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Hold your arms in front of you at shoulder level with your palms facing each other. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Contract your abdominal muscles and slightly curl your upper body while maintaining contact with the ball. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Return to starting position. [/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Performance tips:[/FONT]

• [FONT=Verdana, Arial, Helvetica, sans-serif]Exhale as you curl forward; inhale as you return to starting point. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Consciously contract your abdominal muscles to initiate the curl rather than just propelling your upper body forward. As you contract your abs, press your lower back into the ball. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Maintain contact between your lower back and the ball throughout the exercise. [/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions: [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Do 5-10 repetitions.
[/FONT]

[FONT=Arial, Helvetica, sans-serif]Abdominal Crunch with Side Bend [/FONT]
​

[FONT=Verdana, Arial, Helvetica, sans-serif]Strengthens and tightens the abdominal muscles[/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Equipment
Exercise mat [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Exercise Technique[/FONT]

• [FONT=Verdana, Arial, Helvetica, sans-serif]Lie on your back with knees and feet together and hands behind your head. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Curl your torso upward then bend sideways to the right and to the left in a continuous manner.[/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Performance Tips[/FONT]

• [FONT=Verdana, Arial, Helvetica, sans-serif]Focus on trying to bring your elbow to your hip.[/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif] Move at a moderate and controlled speed.[/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions
Do ten to twelve repetitions (one repetition equals bending to the right and then to the left).
[/FONT]

​

[FONT=Arial, Helvetica, sans-serif]Ab Crunch with Straight Legs[/FONT]​

[FONT=Verdana, Arial, Helvetica, sans-serif]Strengthens the abdominal muscles
[/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Equipment:
Exercise Mat[/FONT] [FONT=Verdana, Arial, Helvetica, sans-serif]and a belt, rope, stick or rubber band [/FONT]​

[FONT=Verdana, Arial, Helvetica, sans-serif]Exercise:
[/FONT]​

• [FONT=Verdana, Arial, Helvetica, sans-serif] Lie down with legs straight and arms overhead a little wider than shoulder width, holding a belt, rope, stick, or rubberband.[/FONT]​
• [FONT=Verdana, Arial, Helvetica, sans-serif]Simultaneously bring the arms forward as you curl the upper torso. [/FONT]​
• [FONT=Verdana, Arial, Helvetica, sans-serif]Slowly lower down to starting position.
  [/FONT]​

[FONT=Verdana, Arial, Helvetica, sans-serif]Performance tips:
[/FONT]

• [FONT=Verdana, Arial, Helvetica, sans-serif]In the starting position with your arms overhead, make sure your lower back is not overarching. To be in proper alignment, make sure the back of your lower ribcage is touching the floor while still maintaining a natural curve on your lower back. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif] Initiate the movement by sliding the front of your lower ribcage toward the top of your hipbones. Your arms will follow naturally.[/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif] Exhale as you curl the upper torso; inhale as you return to starting position. [/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions:[/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Do 10-12 repetitions[/FONT]

[FONT=Arial, Helvetica, sans-serif]Abdominal Curl with Partially Extended Legs[/FONT]
​

[FONT=Verdana, Arial, Helvetica, sans-serif]Doingthe traditional abdominal curl with partially extended legs makes theobliques (muscles that criss-cross the abdominal wall) work togetherwith the rectus muscle (straight muscle in the middle of the abdominalwall).[/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Equipment
Exercise mat.[/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Exercise Technique[/FONT]

• [FONT=Verdana, Arial, Helvetica, sans-serif]Lie down with your hands behind your head and your knees bent with your feet directly under your knees.[/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Contract and squeeze your abdominal muscles so your lower back flattens against the mat. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Slowlymove your feet away from you while maintaining the contact of yourlower back against the mat. Stop when you feel you can no longer keepyour lower back on the mat. This will be your starting position.[/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Exhale as you contract your abdominal muscles to curl your head and shoulders upward.[/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Hold for a second or two.[/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Inhale as you slowly lower your upper body down.[/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Performance Tips[/FONT]

• [FONT=Verdana, Arial, Helvetica, sans-serif]Toprotect your lower back, it is important to only extend the legs as faras you can go while still being able to press the lower back to themat. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]If this exercise bothers your back, please avoid doing it.[/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Purposely contract your abdominal muscles before lifting your head and shoulders to avoid jerking and pulling on your neck.[/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions
Do 10 to fifteen repetitions slowly. Rest. Do another one or two setsor choose another type of abdominal exercise for variety. [/FONT]

[FONT=Arial, Helvetica, sans-serif]Abdominal Rocker[/FONT]​

[FONT=Arial, Helvetica, sans-serif][FONT=Verdana, Arial, Helvetica, sans-serif]Strengthens the abdominal muscles[/FONT][/FONT]​

[FONT=Verdana, Arial, Helvetica, sans-serif]Equipment
Exercise mat [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Exercise Technique [/FONT]

• [FONT=Verdana, Arial, Helvetica, sans-serif]Lie on your back with your knees together, feet on floor, and arms extended above your head. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif] Lift your torso and lower; lift your legs and hips and lower.
  
  This is considered one repetition.[/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Performance Tips [/FONT]

• [FONT=Verdana, Arial, Helvetica, sans-serif] The basic variation is the technique mentioned above. For a more advanced version, do a rocking motion. Lift your torso and as you lower it down, simultaneously lift your legs and hips. When you lower your legs and hips, simultaneously lift your torso and so on.[/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif] Control the excess movement in the spine when you lower your legs by contracting the abdominal muscles (pull your navel towards your spine).[/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions
Do ten to twelve repetitions[/FONT]

[FONT=Arial, Helvetica, sans-serif] Abdominal Slide [/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Strengthens the abdominal muscles without having to do a "curl or crunch" type of exercise. [/FONT]​

​

[FONT=Verdana, Arial, Helvetica, sans-serif]Equipment
Exercise mat. [/FONT]
[FONT=Verdana, Arial, Helvetica, sans-serif]Exercise Technique
[/FONT]

• [FONT=Verdana, Arial, Helvetica, sans-serif]This exercise needs to be done without shoes but with socks on so the legs can "slide". [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Lie down with arms under head, legs together, knees bent, and toes up. Heels should be off the exercise mat and on the floor. This is the starting position. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Contract the abdominal muscles by pulling navel towards the spine so that the lower back is gently pressed into the floor. Maintain this position throughout the exercise. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Slowly slide heels forward until legs are straight with a slight bend in the knees. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Slide heels back to the starting position. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Do the desired number of repetitions. [/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Performance Tips
[/FONT]

• [FONT=Verdana, Arial, Helvetica, sans-serif]It is important to keep the abdominals contracted and the lower back pressed into the floor as you slide the legs back and forth to protect your spine. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]If you do this exercise properly, you will feel a strong contraction in the abs rather than the front of the thighs. [/FONT]
• [FONT=Verdana, Arial, Helvetica, sans-serif]Move slowly - two to three seconds sliding forward and two to three seconds sliding back. [/FONT]

[FONT=Verdana, Arial, Helvetica, sans-serif]Repetitions
Twelve to fifteen repetitions. Do one or two sets.
[/FONT]

​

 

[thanujaka]

nice post machan................!!!!

 

[lahiru06]

rep kooo

 

[-Petsha-]

bump

 

[Radical78]

thnx

 

[icepack]

Ela ela!