The star of the show “Trace” told how 10 minutes to pump up the perfect abs


Звезда сериала «След» рассказала, как за 10 минут накачать идеальный пресс
Actress Yuliya Goncharov published a detailed description of the miracle of exercise.

Звезда сериала «След» рассказала, как за 10 минут накачать идеальный пресс

Julia Goncharova

Photo: courtesy of the organizers of the event

Звезда сериала «След» рассказала, как за 10 минут накачать идеальный пресс

Julia Goncharova

Photo: courtesy of the organizers of the event

Actress Julia Goncharova successfully combines the shooting of a movie based on her account of working with Gerard Depardieu in the film “Victor” and shooting in the TV series “Sled”) with performances in the Metropolitan Operetta Theatre. The star boasts an elegant figure: “for a woman should be not only during “beach” season. So if you don’t have time to pump up the “cubes” before the holiday, it’s time to tighten up the tummy, and in home conditions and in just ten minutes a day. Only need to correctly perform the exercises, then your sport will be effective. The most common mistakes is too great a range of motion and too fast paced: most exercises for abs should be carried out slowly to strained abdominal muscles…”

Goncharov it is recognized that physical shape, it helps
support the profession: “the show lose up to two kilograms. But the word “diet” to me. But familiar
physical education: twice a week I do a ballet class, summer and
winter skate and go to the pool. And every day at home squat a hundred times and do five crunches”.

Звезда сериала «След» рассказала, как за 10 минут накачать идеальный пресс

The exercise “Bicycle”

Photo: courtesy of the organizers of the event

Classes at the press Yulia starts with “scissors”, “don’t lift your feet high to 30 inches from the floor. Follow the knees must not be bent. Always do this exercise a series of ten cross leg swings, rest five seconds, and again 10 swings — that’s enough. And help hands, do not put weight on them.”

The second exercise — “Bicycle”: “Hands to cross to the castle behind the head, and the blades lift slightly from the floor. Straighten your left leg and right
knee try to get the left elbow. Then adjust the position of the hands and feet.
After each Mach make sure to stop at the final point for a few seconds, as if to put a point, but your feet on the floor, not lower! Do the two approaches
10 times”.

Звезда сериала «След» рассказала, как за 10 минут накачать идеальный пресс

Julia Goncharova

Photo: courtesy of the organizers of the event

“In the third exercise (see photo above) make sure that the back was round and in the final pose moving every five seconds. Need to do ten reps. From the floor do not proceed on inertia, and lift the body with the abdominal muscles!”

Звезда сериала «След» рассказала, как за 10 минут накачать идеальный пресс

“Leg swings”

Photo: courtesy of the organizers of the event

“In the exercise “kicks” I usually imagine as if slowly floating in the sea. The main thing is not to rush to do everything at a leisurely pace. Don’t need much to swing the legs: Mahi need
only perform using the muscles and not by the force of inertia. It is necessary to rely on the elbows: the knees bend, heels on
the floor is not lowered. Perform each exercise for two minutes, not omitting the legs on
floor and hold the leg at the top for a couple seconds.”

Exercise “deflection”

Photo: courtesy of the organizers of the event

“Complete workout for the abdominal muscles to the movement of “deflection”, when it is necessary to simultaneously bend and lift the leg and so to freeze for five seconds. It is important to do the exercise very slowly and never put hands on the floor (they should be smoothly extended along the body). Enough to make two sets of five times.”