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Sufficiency exercises the Crunches for the muscles of the abdomen strong and of course this belief wrong, reliance on exercises alone are not enough because they focus on a specific part of the abdominal muscles, not the whole muscle, which means you need to do exercises again to cover the whole muscle top and bottom, here's a list some of the exercises necessary:

Machine Crunch practiced twice a repeat of 10 to 12 times, then take a break for a minute then.
Decline Bench Crunch number of times 3 each time with 15 frequent movements, then take a break for a minute.

Scissor Kick the number of times 3, repeating the 12 frequent movements, then take a break for a minute.

Twist count 2 times, repeat from 15-20 times, then take a break for a minute.
You must be hungry a lot to get the strong muscles of the most erroneous beliefs common among people, it is known that everyone has the muscles of the abdomen, but may be covered with a layer of fat, and get rid of them does not mean that starving, but you have to deal with meals in smaller quantities on the 4 or 6 times a day, and try to be a healthy food to the greatest degree possible.

Work out faster will increase the burning of fat that's not completely true, but research has demonstrated that he prefers work out at different speeds and movements in order to stimulate the abdomen more on burning fat more efficiently.

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There is probably no one but tried to get a belly graceful, and certainly we are watching to see many people still flabby stomachs, or at least not be muscle model, and this is the reason why some of the misconceptions, which you rectify.

Do exercises belly first before any exercise other piece of information is wrong, because it might hurt the back muscles, so you first need to do exercises weight lifting, and exercises to strengthen the abdominal muscles, and thus will be able to exercise weight lifting first of the strengthening of the back in preparation for the exercises the abdominal muscles.

You must exercise your abdominal muscles daily, a wrong belief, abdomen like any other muscles in the body may lead to excessive exercise, as well as damaging it may inhibit your determination, but this is preferred that the average amount of exercise every 48 hours using the following exercises:

Exercise Hanging Leg Raise the number of times 3 times each time with 12 frequent movement, then take a break after a minute.

Workout Decline Bench Crunch number of times 4 each time with 15 frequent movements, then take a break for 1-2 minutes.

Workout Abs Roll out number of times 3 and each time 8-10 frequent movement, and then take a break for a minute.

Exercise Ball Crunch 3 the number of times each time the number of repetitive movements between 12-20 times, then take a break for a minute.

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Weight lifting with the lifting of the shoulders to the top
One of the best exercises for the muscles and the muscles of the shoulders, upper arms, exercise can be done to lift weights to even higher level with the thighs to keep outstretched for the last one and keep the back straight and chin held high, and then tried to lift the shoulders up as much as possible. You can control the increase or decrease weight. With repeat it interchangeably.

Weight-bearing exercise with one hand with bending
This exercise will focus on every part of your back, where you can give comfort to one of these parts in the time in which it operates other part. You can do this exercise by placing one of your knees on the seat sports and build your hand on the seat. Then move a way that makes your torso parallel to the floor, then Mark pregnancy hanging from your hand and is lying about the most recent of which, pull the pregnancy until it touches your chest, then Mark palms facing your body while retaining the annexes folded.

Greatness deadly
Of the most common exercises, because it includes as much of the muscles of the body, including the muscles of the back

To do this exercise, you stand up and your feet parallel to the breadth of the shoulders, then bend your knees to the bottom until you reach the barrier to be holding it. Lift weights with both hands to keep either singly facing the inside and the other outside. When lifting, using the feet, tried to focus on the muscles of the Order thighs, hips and the rest of the muscle groups of the legs. Mark your back in an upright position while maintaining arms down and weights close to the body. When the rise in full, it kept the same weight, which afford, and then bring it down again

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If you are serious about getting to the muscles of the back of a strong, not just looking for a form, you'll need to know where these muscles and fall of the body, and then figure out the exercises that are suitable for each muscle them.

 First: the anatomy of the back
Because the back is the first and primary supporter for the rest of the members and the muscles of the body, you must identify all his muscles are as follows:

 1) Lumbar muscle
It starts from the shoulders up to the top of the buttocks area and represents the pressure on the shoulders.
2) The center of the back muscles
They relate to both shoulders and spine in the center of the back. The reduction scapula
3) The muscles of the back-offs

Overlapping with each of the six paragraphs of the chest and lumbar vertebrae, also interfere with the central part of the arm and armpit.

 Second: exercises that help to increase the back muscles
In order to protect the back of any tensions may endure while doing various exercises, you must strengthen his muscles through exercise following.

Exercises the upper part of the back - bending exercise
This exercise is the best of the upper part of the body, especially the back muscles, which helps to run all the muscles in this area. Exercise and starts to stand on the feet wide shoulders, then bend your knees while keeping the head high, then your angle forward, but not to the level of the ground. Leave weight heading straight to the bottom of the chest and must be condemned in confronting you at the same time when lifting weights. Then use your back muscles to pull the weight up in order to keep in contact with your chest with folded close to the body. You can reduce the weight and repeat the above.

Pull your body up while keeping the high
It seems that this exercise is more convenient for the arms, but at the same time benefit the upper part of the back dramatically, where from which you can carry the weight of the whole body to the top and then landing him again several times on the basis of hand-column horizontal Sticky wall, while keeping hands in the development of wide shoulders. And the difficulty of this exercise can be used for the novice machine of its own, and then a period of good training on them. Can stop using this machine and rely solely on the column.

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Exercise bends This exercise does not exercise the muscles of the trunk, but also the muscles of the lower back, and depends on the speed of conversion trends, in the standby mode is to lie on your back and raise the legs, it is important to install the legs under something solid or use someone else to catch, begins to exercise an individual arms forward with catch palms of her hands, then raised above the floor of the trunk toward the legs, and then turn around to the right and quickly to the far north and then return to the starting position.

Exercise reverse bends
Lie on the ground and raise the legs slightly and clasped hands behind the head is a starting position, VT Maren bends flipped perform an exercise the muscles of the trunk the whole well, as well as contribute to exercise the muscles of the buttocks and lower back, after lying down on the back is put legs on legs 60 degrees, raise your One of the knees toward the trunk at the same time where we move the shoulder opposite of the knee (right knee with the left shoulder and vice versa) toward the trunk, too. When the work of this exercise is the work of all the number of times the exercise on one side only, and then works the same number on the other side.

Exercise using reel tensile resistance
Standby mode for this exercise is a kneeling position, begin the exercise to attract reel resistance using hands while maintaining Put your hands parallel to the front, then we are attracting the weight that carries pulley resistance to bottom, are the heathen buttocks first down and then catch the waist and bend it also strongly to reach down slowly while retaining the situation facing the wrist completely for the front, and you return to the starting position and repeat the exercise according to the agreed schedule.