Personal Kelly Key training delivery just 20 minutes to the abdomen chapar

kelly key training 400x800 0617oficialkellykey / Instagram

Every passing day the singer Kelly Key surprising more for lean body a few months after the birth of her youngest son, Arthur. The photos are impressive, but it's not a miracle, since the singer is adept bodybuilding for many years.

The secret of the Rio stoned abdomen, according to his coach, Rafael Moreira, is betting on high-intensity exercise, including some powerful to the abdominal region and to model the waist.

But, although efficient, personal alerts that do magic. "No use to kill himself doing abdominal if your fat percentage is still very high. Ideally first lose some of that fat and then focus on strengthening the region"He says.

"Abdominal not detract stomach. This can only be solved with diet and intense exercise such as weight training and HIIT well done, "said the expert.

The week has started on the run and under 1 kg in the balance �������� Let #ProjetoBabaBaby

The post shared by Kelly Key (@oficialkellykey) on Mar 21, 2017 at 9:35 am PDT

the singer Kelly Key training exercises

As much as the desire to have a stoned abdomen is large, Rafael does not recommend doing this workout every day. "The periodicity of this workout is like any other, there must be rest between workouts"He says.

Following the workout Kelly Key bet to strengthen the abdomen and let lisinha belly. It should be done 2-3 times a week at most and does not exceed 20 minutes in total.

Remember to ask for guidance from a professional to take the necessary precautions to make every move.

front Board

abdominal workout plank 0617 400x800jacoblund / iStock

Lie down with the stomach and brace your elbows on the floor, on the line of the shoulders. Raise the body and tighten your abdomen. During the exercise, keep your body perfectly straight and aligned head, without lifting the buttocks or lower the hips. Do 3-4 sets to failure - if not endure more. In sedentary people, the failure usually happens between 20 and 30 seconds.

side plank

board training Side 0917 400x800grandriver / iStock

Lie on your side and support one of the forearms on the floor. The arm is above or may be stretched with the body, according to difficulty. If you want to make it difficult, hold a weight in which is not supported on the ground. Keep your body aligned and abdominals tight. Stay up to fail.

Rotating the trunk cable

training academy crossover 0617 400x800Roi Brooks / Shutterstock

This exercise requires the assistance of a typical equipment of common academies, such as the crossover. But you can accomplish it with elastic. Stand with legs slightly apart and abdominals tight, hold the handle with both hands and make the rotation motion slowly to the opposite side of the resistance. Make very slow and controlled manner, with a moderate load 4 sets of 15 repetitions.

abdominal roll

abdominal workout roller 0617 400x800Ibrakovic / iStock

It is an exercise that usually more experienced people do, so it is good to be cautious when trying for the first time.

With knees on a mat, place the roll in front of the body and the slide without touching the ground abdomen. Make slow and controlled manner: 3 sets of 15 to 20 repetitions.

Abdominal simultaneously on the bench

abdominal workout bench 0617 400x800xalanx / iStock

Sit on a bench and, with the abdominals tight, zoom in and out the knees of the chest, moving the torso simultaneously. Do 3 sets of 15 to 20 repetitions.

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