Many are looking for a diet to get rid of the rumen, as they suffer a lot of fat concentration in the abdomen and buttocks, either as a result of eating fatty foods and not controlling the amount of food and the percentage of calories, or as a result of not exercising regularly, and thus relaxing the abdominal muscles, which give a prominent appearance of the abdomen.

The best diet to get rid of the rumen is fitter

Diets that contain carbohydrates and proteins are among the most diets that help in reducing excess weight, and studies have shown that proteins help to get rid of fats accumulated in the intestine in particular, so it is preferable that the diet that is followed contains a percentage of proteins, and it is possible to mention a diet To get rid of the rumen as follows:

First day

the breakfast:
A small cup of skimmed milk.
Half a loaf of brown bread.
Boiled egg.
A plate of fresh vegetables topped with a pinch of lemon.
A piece of about 100 grams of grilled chicken.
A medium dish of boiled vegetables.
Fruit can be eaten between breakfast and lunch.
the Dinner:
Half a loaf of dieting bread.
A small piece of cottage cheese.
A cup of skimmed yogurt.

the lunch:

Half a loaf of dieting bread.
A small piece of cottage cheese.
A cup of skimmed yogurt.

the second day

The third day

The breakfast:

 A cup of tea with skimmed milk.

4 tablespoons of beans with a little olive oil.

A piece of Quraish cheese.

Slice toast diet.

The lunch:

 A slice of grilled fish is about 100 grams.

Medium dish of green salad.

4 tablespoons of white rice.

A small dish of sauteed vegetables.

An apple fruit between breakfast and lunch.

The Dinner:

A cup of skimmed yogurt with a few drops of half a lemon.

A cup of skim milk with 2 tablespoons of corn flakes.

Important practices during the system

• Increase your intake of protein-containing foods such as; Eggs, fish, red and white meats, as protein helps in improving metabolism and thus aiding in the elimination of rumen fats.
• Eat high-fiber foods like lettuce and fresh vegetables.
• Eat foods that contain monounsaturated fats such as; Avocado, olives, olive oil, and nuts.
• Continue to exercise such as walking and sports that focus on strengthening the abdominal muscles.
• Commitment to rationing the amount of food that is eaten during a diet to get rid of the rumen, although attention to the type of food is important, but the amount of food greatly affects weight loss.
• Limit drinks that contain a lot of sugars and starchy foods.
• Have a cup of water with some drops of lemon added to it on an empty stomach.
• Drinking drinks that increase fat burning speed, such as ginger and green tea, which can be consumed between meals.

A diet to remove the rumen for men

• Quit smoking gradually and not once, so that the smoker is not exposed to open the appetite as a result of a lack of nicotine in the brain.
• Eat some snacks between main meals, such as eating a fruit or a cup of skimmed yogurt between breakfast and lunch.
• Drink a glass of water a third of an hour before eating, and not drink water immediately after eating, and drink it two hours after eating.
• Avoiding sleeping on the stomach is one of the most important that must be followed in any diet to remove the rumen for men, as it is one of the wrong habits that help in sagging the abdominal muscles.
• With a good and proper rumen elimination diet, exercise is required to get a quick result.

Diet to remove the rumen

Diet for rumen only

Some ask whether there is a rumen diet only? Or is it necessary to lose bodyweight, in general, to get rid of the rumen ?, It can be explained that this is a misconception, and it is true that there is no diet to lose a specific part of the body without the rest of the body, but by following some exercise and a low-calorie diet, the body begins to Getting rid of excess weight and thus the disappearance of the rumen gradually.

What are the harms of Chia seeds and how to use them properly? Welcome to our dear visitors, Chia seeds are a powerhouse of nutrition as they are a great source of fiber, protein, and minerals (including Ca, Mn, Mg, P), and Omega-3.

However, as with everything, Chia seeds can have drawbacks, and you may want to reduce your intake of them due to these side effects of Chia seeds. What are the harms of Chia seeds and how to use them properly? We wish you enjoyable and useful reading!

Nutritional elements of Chia seeds

The demand for these seeds has become extremely high and for good reason; When properly prepared, they are easy to digest, loaded with a host of nutrients, and carry a boost of energy.

In fact, these seeds were known in ancient times as 'runner's food' because runners and warriors used to eat them as fuel for running long distances or when fighting a battle.

Its benefits have been extensively researched and it was found that they include:

Improve the health of your digestive system.

Promote the health of your heart.

Show off energy and metabolism.

It can enhance diabetes treatment.

Before delving into the most important benefits that come from eating them, let's take a look at the nutrients available from their seeds, as they are characterized by:

High in antioxidants.

Rich in vitamins and minerals (including Mg, K, Ca)

It contains 37% dietary fiber.

It contains 20% protein.

High in Omega-3 fats (about 20% Omega-3 ALA).

But these are only the main points, as these seeds also contain vitamins D, H, B, A; Minerals, including S, I, Fe.

It also contains thiamin, niacin, essential fatty acids, alpha-linolenic acid, and linoleic acid.

Benefits of Chia seeds

It is rich in antioxidants, as it helps fight damage to body cells; So, you don't need much to give yourself the full set of benefits.

Just two tablespoons of these seeds contain five grams of the 25-38 grams of the recommended daily fiber. So you don't feel the need to download.

Here are 7 strong reasons to eat Chia seeds:

• Increase your metabolism and lose weight
• Believe it or not, these seeds are one of the most powerful sources of plant protein on the planet.
• This vegetable protein is essential for building muscle, balancing blood sugar and burning fats.
• Not only that, their seeds contain high amounts of zinc.
• It helps the body produce leptin, the hormone that regulates appetite.
• If you are on a fun diet, it can thwart your body's attempt to curb these cravings and manage appetite.
• In addition, studies have shown that when consumed, these seeds reduce visceral adipose tissue (also known as 'belly fat').
• This gives you another great reason to include these seeds in your daily diet.

Promotes heart health

By eating these seeds regularly, you may be less likely to develop atherosclerosis.

This is due to the ability of these seeds to reverse oxidative stress; In addition to.

Higher amounts of Omega-3 (the good fats) in them have been shown to reverse inflammation.

It lowers blood pressure and regulates cholesterol.

Improves digestion

Since they are rich in fiber, one serving of these seeds per day can provide you with the daily recommended amount of fiber.
In fact, the first thing you will notice when you start eating these seeds (the right way) is the 'faecal effect'; fiber (which you can only get from plants) is essential for regulating bowel movements and making healthy stools.
These seeds act as vital substances that help the growth of good bacteria in the gut and clinical studies have shown that they can stimulate satiety, reduce hunger, and suppress that appetite.

Skin and aging

While we all know you can't stop the aging process, you can stop doing the things that speed it up; Research has shown that these seeds are among the foods rich in antioxidants.

This antioxidant is responsible for repairing your skin from daily oxidative stress. So, adding these seeds to your diet can prevent premature aging.

Fight breast and cervical cancer

Another great reason to eat this amazing little seed is its ability to fight cancer.

A study published in 2013 in the Journal of Molecular Biochemistry found that alpha-lipoic acid (ALA), which is found in abundance in these seeds inhibits the growth of cancer cells in cervical and breast cancer.

Stronger bones

Calcium (Ca) is a mineral that you can get in abundance from plant sources.

In fact, one ounce of these seeds will give you 18% of your daily recommended amount of calcium.

It can help treat diabetes

A study shows that these seeds can help prevent metabolic disorders such as dyslipidemia and insulin resistance.

These are two factors linked to the onset of diabetes. This is due to the rich supply of alpha-linolenic acid and the dietary fiber found in it.

How to use Chia seeds properly?

Despite all the health benefits we mentioned above about these seeds.

However, some people do not know how to use it properly in order to avoid any

 potential harm and these correct methods are:

Raw whole seeds

The seeds may be eaten whole without crushing or soaking, but some things need to Be careful.

These seeds, although they contain high levels of beneficial nutrients, tend to Absorb large amounts of water.

As a result, it swells in size, and then a gelatinous substance infiltrates from its crust to surround it as if it is wrapping it; So, take these tips below:

Be careful to eat it in very small quantities, or you can spread the amount throughout the day, and never take it in one time, as this may lead to asphyxiation of the digestive duct.

Be sure to have enough water (a full cup of raw seeds) with it.

This is in order to keep you hydrated and avoid dehydration because it absorbs large amounts of water, as we mentioned.

Although it is allowed to eat these seeds whole and raw.

However, some doctors advise against taking it in that way, especially for those individuals who suffer from swallowing problems.

Therefore, they recommend that you soak it in water or milk until it grows, showing its gel-like substance wrapped around it, and then eating it.

Soaked seeds

Soaked seeds are safer than the aforementioned method, as the water (or any liquid) in which the seeds are soaked enhances the release of these seeds of natural enzyme inhibitors that contribute to their swelling and the appearance of their gel around them.

And when the seeds are enlarged, the ability to benefit from them increases, as following this method leads to the following:

Facilitate digestion of seeds.

Improving the ability of the digestive system to absorb beneficially nutrients from the seeds.

All you have to do is to soak a teaspoon of the seeds in one cup of water and leave them for half an hour to two hours before you start eating them.

Ground seeds

Among the ways that can be used is also to eat these seeds, crushed, as when grinding these seeds, they will be a powder or a fine powder.

Thus, it can be used in many ways in cooking.

This increases the consistency of the soups and drinks that you are adding to them, along with increasing their nutritional value.

Damage to Chia seeds - side effects

Digestive problems

In general, these seeds are good for your digestive system because they contain a lot of fiber. But eating too much may upset your stomach.

Where excessive fiber intake or consumption of concentrated fiber can cause some symptoms such as:

Bloating.

Abdominal pain.

Diarrhea.

Constipation.

Gases.

And if you have Crohn's disease or irritable bowel syndrome, you may want to use extra caution to reduce your intake of Chia seeds, especially during a flare-up.

If you are looking to treat or prevent constipation, start with half a tablespoon and work your way up to a well-tolerated amount that helps with bowel movements.

Try to think twice about drinking fluids because fiber needs to be hydrated so that it can pass easily through the gut.

Low blood pressure/bleeding

These seeds contain a large amount of Omega-3, which are fatty acids that can reduce the risk of some types of cancer or heart problems.

Too much Omega-3 might thin your blood a little, but this is only likely to be a problem if you are already taking blood-thinning medications or have low blood pressure.

The effect on blood sugar

The fiber (found in its seeds) can slow the digestion of food and the absorption of micronutrients, including the sugars (glucose AKA) in the food.

This can encourage subtle increases and decreases in blood sugar when combined with other proteins and fats.

This can usually be a good thing, but if you are taking medication to control the amount of sugar in your blood it is advised that you speak with your doctor before adding these seeds to your next smoothie.

Sensitivity

These seeds belong to the mint family, so anyone with a known allergy to mint, sesame, or mustard seeds should be careful about trying them. Symptoms of a food allergy may include:

Vomiting.

Diarrhea.

Itchy lips or tongue.

Squeamishness.

Possible effects on pregnant women

These seeds are considered safe for pregnancy, especially because (in moderation) they can relieve constipation.

But if you are not used to eating high-fiber foods, you should remember that pregnancy can come with some changes in the digestive system.

Because of this, it is possible that pregnancy is not the best time to start trying Chia juices.

At the end of the article What are the harms of chia seeds and how to use them correctly? It should be noted that in the event that you are concerned about any of these side effects or potential harms, it is advisable to chat with your specialist doctor and start with small steps.

One serving of these seeds is roughly two tablespoons, but if you are not sure how your body is responding to them, it is recommended to start with half a tablespoon or less.

 What are the best kinds of sports? Exercise and sports are a way to live a happy life from the time you start doing them, and it is considered the best way to maintain health and improve the general mood; Because of their great role in reducing disease incidence; It can also lower blood sugar levels, restore balance to the internal pressure of the body, and relieve tension and nervousness.

And you burn more calories through exercise, which you can avoid diseases at most ages.

It can also eliminate obesity, high cholesterol and heart diseases, such as blood clots and atherosclerosis.

Sports activities are practiced by individuals all over the world, such as walking, running, swimming, horseback riding, skiing, gymnastics and bowling.

In addition to martial arts competitions such as: Taekwondo, Karate and Kickboxing.

For example also, fencing, tennis, volleyball, football, and basketball, as well as intellectual sports (such as chess and intellectual games).

And different types of other sports, each attracting followers and amateurs from all over the world.

The best sports for the human body

Walking:

This is one of the simplest exercises that everyone (even non-athletes) can do.

It is the most popular sport in the world, and at least half an hour walking is the first choice for good health.

It takes half an hour per day to get the health benefits, you can have more fun while walking in the open space, or you can enjoy the beautiful garden.

If you cannot leave the house, you can use the treadmill indoors.

As this sport has great benefits.

As it helps to burn calories and get rid of obesity, it can also be used to soften muscles and joints, improve breathing, reduce stress and improve mood, and this simple exercise helps improve blood flow to the organs, promote blood circulation and reduce cholesterol.

Running:

It is one of the sports that increase physical activity and reduces the chances of developing uterine and breast cancer.Because it helps reduce the secretion of estrogen, which leads to the growth of female tumors, and this exercise helps reduce diabetes and maintain the secretion of endorphins, thus reducing pain and muscle spasms, lowering blood pressure and reducing harmful cholesterol in the body. Swimming: This is one of the most beneficial exercises for your health.

It can help move all the muscles of the body and strengthen the muscles greatly, and it can tighten the body and maintain its flexibility, and accelerate the fat-burning process.

It can provide the body about 350 calories in less than half an hour of calories, therefore, it can also stimulate blood circulation, soften joints and improve mood, due to the effect of water and its salts on human health.

Boxing:

Boxing helps relieve anger and stress by hitting 'punch bags' or tie pockets.

During the rest period between boxing rounds, the happiness hormone secretion increases.

Pilates:

These exercises help to benefit from the muscles of the abdomen, lower back, buttocks, and thighs, and these exercises are named after their inventor, Joseph Pilates, who developed these exercises in the early 1990s.

These exercises help reduce stress and stress and achieve relaxation by focusing on and relaxing breathing during it.

Yoga:

This is a spiritual exercise in which body and mind fuse together and focus on breathing, helping to feel calm and relaxed.

Weight lifting exercises:

These exercises help to increase self-confidence, build muscles, reduce anxiety and tension, and according to the latest research, resistance exercises can help improve cognition and improve the functioning of the central nervous system, which has a significant impact on mood, level of fatigue, and stress.

Cycling:

If you do cycling, you can burn around 850 calories in one hour.

Zumba:

This type of dance does not require anyone to teach you, you can watch the beginners course online and imitate the instructor in this dance.

Other types of sport and their classifications

There are different ways of playing and methods of classifying sports and are divided into several sections, including:

Combat sports:

It is a duel between one person and another within specific rules and regulations.

Athletics:

It is one of the basic sports of the Olympic Games (English: Olympic Games), and it is a sport: jumping, running and throwing.

Team games:

It is called this name because it is played by two or more people and some of it is played by teams, such as football, basketball, American football, handball, hockey, etc.

Strength exercises:

They include exercises that require muscle strength to complete muscles, such as bodybuilding and weightlifting.

Climbing:

Examples include mountain climbing and ice climbing.

Water sports: Including kayaking, water polo, diving, etc.

Electronic Sports:

It is a relatively uncommon modern sport, and unlike other sports, it does not require any physical work but rather takes place on computers and the challenge is usually in individuals or teams on the Internet.

With each other, on the Internet, it has become a source of money for professionals; Competition prizes can run into millions of dollars.

There are several different mathematical classifications of the above categories, which cannot be listed one by one.

This is because there are many reasons for the emergence of sport and each type of sport can give birth to another similar type of sport.

Examples of various sports too

Horse riding: 

This exercise is based on lower body exercise, which is very beneficial for burning fat and must be well trained to avoid injury.

 Tennis:

This sport demands speed and power.

Volleyball: useful for legs and hands.

Helps improve concentration and movement of the hand and foot.

Rope skipping: This exercise is good for feet, circulation, and fitness, as it helps burn fat and boost digestion.

Combat sports:

Helps in self-defense because it can improve the body's ability to resist, such as judo and kung fu.

Basketball:

The feet and the whole body can be moved during this sport.

Water polo:

 It is the collective water polo, in the water in which all the muscles of the human body movements are almost a hybrid between swimming and volleyball.

Dance:

A fun and exciting exercise that can move all the muscles in the body.

Benefits of sport

Sport has many benefits, but its benefits vary depending on the type of sport itself.

For example, exercises that rely primarily on the leg muscles, such as jogging and playing soccer, work on these sports to tighten and strengthen the muscles, while exercises that require a lot of effort lead to improved physical health, etc.

General exercise benefits include:

• Maintaining weight, fitness, and agility.
• When you feel cold, it can stimulate blood circulation and transfer heat in the body.
• Treatment of muscular dystrophy; Exercise can strengthen the body of lean people.
• Prevention of diseases such as heart disease and atherosclerosis.
• Control of blood sugar and blood pressure.
• Strengthen joints and prevent muscle spasms.
• Insomnia treatment; This is because getting regular exercise can help you fall asleep without anxiety.
• Memory integration; Lies in a healthy mind in a healthy body.
• Reducing stress and staying calm.
• Entertainment and entertainment.
• Building social relationships when practicing sports in designated clubs.

How to stabilize weight after dieting has several methods, as the problem of weight gain is one of the most common problems that many men and women may face, and this is especially after getting rid of excess weight, so the other step is the process of stabilizing this weight so that we do not return to what we were before Which occurs due to several reasons; So, we will learn everything about how to stabilize weight after dieting.

How to stabilize weight after dieting?

It is common for people who lose weight very quickly to return to their normal weight, which was lost quickly again; This is due to return to their usual diet and neglecting a healthy diet, as the calories consumed decrease and thus the rate of their burning decreases; So it is best not to follow a low-calorie diet.

 The individual must also set a certain percentage to lose weight, for example, 5 or 3 kilos per week, with a commitment to adding some changes to the diet and modifying it, and this will be in the long term. So that weight loss is also in the long term.

 In order to be able to achieve weight loss, we must follow a healthy diet, but there are some factors that may affect the success of this diet, such as age, gender and genetic factors, and despite that, these factors can be overcome by following some healthy behaviors such as exercise.

Weight stabilization methods

There are some ways that help a person maintain his weight after reaching the ideal weight, and that happens through good planning to maintain the healthy habits gained and relapse, and among these methods is what we will refer to in the next lines:

Gradual and steady weight loss

Doctors and nutritionists were keen to warn us of losing more than 9 kilos per week. This is in order to avoid falling into severe weight loss problems.

Eat the breakfast

In order to be able to maintain our weight properly, we must maintain breakfast, and doctors advise us that this meal includes whole grains and one of the leanest protein sources. 

Eat largely amounts of protein

Eating large amounts of protein is associated with reducing the number of calories that are consumed during the weight stabilization process, as proteins are primarily responsible for increasing the level of hormones that make a person feel full, and help reduce the proportion of hormones that may make a person feel hungry.

As this is one of the most important factors that help in the success of weight stabilization.

The ability to move past setbacks and not hold back

A person may feel bored during the process of weight stabilization or a desire to stop the diet, and then you must stick to your goal and strive to achieve it and try to choose other alternatives. So you do not get bored.

Avoid going back to your previous diet

After reaching the ideal weight for the individual, he should not return to the diet that he was previously; In order to avoid the occurrence of rapid weight gain due to a gradual increase in calories consumed.

Eat specific amounts of carbohydrates

Being careful eat low amounts of carbohydrates is one of the most important factors that facilitate the process of maintaining the ideal weight, as carbohydrates may help to gain weight very quickly; Because it contains some foods that have less dietary fiber, which is one of the most important elements that saturate a person with satiety, and facilitate the process of maintaining weight.

Means for stabilizing weight

There are some methods that must be used to maintain the stability of weight after dieting, and one of the most important methods used in how to stabilize weight after dieting is what we will show as follows:

 Maintaining body moisture

Drinking water in adequate quantities on a regular basis will help control weight; Because it supports the feeling of satiety in humans and helps to hydrate the body and it has been scientifically proven that drinking water periodically in appropriate quantities help to increase the rate of burning calories.

Add dietary fiber to the diet

Doctors recommend increasing your intake of dietary fiber. Because it helps in enhancing the feeling of satiety in the person, which helps to stabilize weight, and the most important foods that contain dietary fiber in inappropriate quantities are fruits, vegetables, nuts, and legumes.

Get enough sleep

Not getting enough sleep for a person. It causes an increase in the secretion of the hormone cortisol and affects decision-making. The appropriate time for a person to manage stress and lose weight is to sleep from 7 to 9 hours per day.

Measure your weight periodically

Attention to weighing in an ongoing way contributes to weight maintenance; This helps the person to control the situation in the event that there is a continuous increase in weight. So we don't fall into weight gain problems again.

Avoid stress and tension

Constant stress and stress; raises the level of cortisol in the body; Which leads to weight gain in a noticeable way and a person may resort to relieving this the feeling of food, as the doctors advise in this case to distract the brain so as not to signal fear or tension for this hormone.

Registered food list

Maintaining a recorded food menu helps us record what was eaten for the day; In order to help motivate the individual to continue the process of stabilizing weight.

Do physical activity

Like this, the method is one of the most important methods of how to stabilize weight after dieting, as it helps a person to insist on continuing, as exercising on a daily basis for a period of not less than 30 minutes contributes to the stability of the current weight, especially the exercise of walking.

Reasons for regaining weight after dieting.

After we learned how to stabilize weight after dieting, we must know the reasons for gaining weight again, as there are many reasons that have led to weight gain again after the success of the diet and reaching the required weight, and the most important of these reasons is what we will present the next points.

• Restricted diets: These are foods that include limiting the amount of calories, which may slow down the body's metabolism and affect the levels of hormones that help regulate appetite. Which causes you to regain the lost weight again.
• An adaptation of the body to the change in the rate of energy: the body finds it difficult to regulate energy when adopting a new diet to lose weight due to fewer calories than the body uses than usual; This stimulates the appetite, when the weight of the individual shed, the body needs to limit the calories that are used to maintain energy.
• Insufficient physical activity: Physical activity and not sitting for a long time may contribute to the elimination of excess weight and maintain the ideal weight, but each body has its own nature that needs different rates of exercise, and this is due to some factors, including gender and age.
• Wrong way of thinking: Some people may think that a healthy diet is a way to lose weight only and they did not pay attention to the importance of these systems to a healthy level, and therefore many people move away from them after losing weight. Which causes the process of gaining weight again.
• Unhealthy lifestyle: One of the most important reasons that help to stabilize weight after dieting is to accustom the body to a healthy diet, exercise, and avoid sitting for long periods that cause a decrease in metabolism.

Weight maintenance tips

After we learned how to stabilize weight after dieting, we must adhere to some things that help stabilize weight after dieting and these tips include the following:

• Drink at least 8 cups of water per day. In order to ensure an increased burn rate.
• Eating food that contains a low percentage of fats and calories that helps a person feel full.
• Avoid hydrogenated oils and margarine, and replace them with healthy oils such as olive oil and nuts.
• Avoid sugars as much as possible, and make sure to have juices that are sugar-free or very small.
• Divide meals during the day instead of 3 main duties into 5 small meals distributed throughout the day; So that the individual does not feel hungry, he is forced to disrupt the diet.
• Take care to monitor your weight continuously.

 Solving the problem of not appearing Adsense ads and the most important reasons for not appearing ads on your site or blog Blogger, and we will also learn about ways to solve the problem of not appearing ads on Blogger for new accounts.

Why can't I see AdSense ads on my blog or website?

It takes google Adsense hours to activate mainly as google mentioned this for some publishers the activation process can be as quick as a day, for others it might take several weeks. Note that some parts of the process require action on your site, and we can only activate your account after they're done.

Many owners of websites and YouTube channels are interested in profit from Adsense ads, so what if Adsense ads are restricted, stopped, and disappeared from the website, blog, or YouTube channel. There are many and multiple reasons in this matter, as it has become a subject of great discussion among blogger bloggers on the causes of this problem and how to solve it.

I will show you the correct ways to solve this problem, but first of all, do not rush the results, as Google Adsense is the one who monitors your site and it is the one who decides when your ads will appear on the site and whether they will appear or not.

The most common solutions that you should use to solve the ad not appearing the problem

Il y a une raison pour laquelle la machine de tirage latéral semble toujours occupée dans votre salle de sport: elle est facile à utiliser et efficace. Mais vous n'avez pas besoin d'un équipement élaboré pour défier la force de votre dos.
Si vous n'avez pas d'haltères à la maison, vous pouvez faire tous ces exercices du dos exténuants avec une paire de bouteilles d'eau ou de canettes d'eau, explique Mathew Forzaglia, entraîneur personnel certifié basé à New York, CPT. Dégagez quelques mètres d'espace et prenez une paire de poids de bricolage pour donner à votre dos son entraînement à la maison le plus difficile à ce jour.

1. Superman T Hold

1. Allongez-vous sur le ventre, les jambes et les bras étendus. Vos pieds doivent être à peu près à la largeur des hanches et vos bras doivent être droits sur vos côtés.
2. Serrez vos fessiers et engagez vos muscles du dos pour soulever vos jambes, votre torse et vos bras du sol.
3. Gardez vos jambes droites, le menton replié et atteignez vos doigts sur les côtés.
4. Tenez en haut pendant 5 secondes.
5. Abaissez le dos au sol avec contrôle.

2. Flye de pause penché

1. Tenez-vous debout, les jambes écartées de la largeur des hanches, en tenant un poids dans chaque main à vos côtés.
2. Pliez votre torse en avant au niveau de vos hanches et pliez légèrement vos genoux en gardant un dos plat. Laissez vos bras pendre devant vous. C'est la position de départ.
3. Expirez et levez les bras sur les côtés, paumes vers le bas, en serrant vos omoplates ensemble.
4. Faites une pause ici pendant 3 secondes.
5. Abaissez vos bras à la position de départ avec contrôle.

3: ligne isométrique courbée

1. Tenez-vous debout avec vos pieds à la largeur des hanches et maintenez un poids dans chaque main devant vos cuisses.
2. Tirez vos hanches vers l'arrière et pivote vers l'avant d'au moins 45 degrés (jusqu'à 90 degrés), en gardant le dos plat.
3. Étendez vos bras tendus vers le sol, les paumes face à face. C'est la position de départ.
4. Tirez vos coudes vers votre poitrine et tirez des poids le long de votre abdomen.
5. Faites une pause ici.
6. En maintenant votre poids gauche en place, abaissez le poids droit à la position de départ.
7. Ramenez le poids approprié jusqu'à votre abdomen.
8. Abaissez le poids gauche à la position de départ.
9. Alternez à droite et à gauche, en gardant un poids stationnaire en haut de l'exercice.

4: Renegade Row Hold

1. Placez deux poids sur le sol légèrement plus près que la largeur des épaules sur le sol.
2. Saisissez chaque poids et formez une planche haute, les épaules empilées sur les mains, les pieds légèrement plus larges que la largeur des hanches et votre corps en ligne droite de la tête aux talons.
3. Contractez votre tronc et verrouillez vos jambes en place. C'est la position de départ.
4. Soulevez une main du sol, en tirant le poids vers le haut de votre cage thoracique.
5. Tenez ici pendant 3 secondes.
6. Abaissez le poids au sol, en plaçant doucement l'haltère vers le bas, puis changez de bras.

Conseil
Si nécessaire, écartez davantage vos jambes pendant votre rangée de renégats pour empêcher vos hanches de se balancer d'un côté à l'autre lorsque vous tirez les poids vers le haut.

5: ligne supinée

1. Tenez-vous debout avec vos pieds à la largeur des hanches et maintenez un poids dans chaque main devant vos cuisses.
2. Tirez vos hanches vers l'arrière et pivote vers l'avant d'au moins 45 degrés (jusqu'à 90 degrés), en gardant le dos plat.
3. Étendez vos bras tendus vers le sol, paumes tournées vers l'avant. C'est la position de départ.
4. Tirez vos coudes vers vos côtes et tirez les poids le long de votre bas-ventre.
5. Faites une pause ici pendant 3 secondes.
6. Abaissez les poids pour un compte de 4 secondes.
7. Remontez les poids pour un compte d'une seconde.
8. Continuez avec ce tempo.