I want a flat stomach, firm and visible abdominal
If you have read the resistance exercise portion of the site, you now know the main strength exercises for the abdominal exercise.
So now you are surely asking the question of what you should do as a program. But what do you want a firmer stomach with chocolate bars, a slender and well muscled?
It is the dream of most people who train but few succeed.
First, it is unnecessary to do too much and connecting thousands of repetitions of abdominal per day. After all it is a muscle like any other, he must use the same training principles as for other muscles in the frequency of training and recovery.
Nevertheless, they are steadfast enough muscles composed of slow fibers more than fast fibers, which is why we use high reps usually 20 or more repetitions.
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- http://www forumvaledosousa com/the-main-strength-exercises-for-the-abdominal-exercise htm