how to easily create sixpack stomach, without tools

 All the men must have longed to have a healthy body shape and look athletic, solid, sixpack without fat. A lot of tips that discuss how to form the body of a man to make it look healthy, professional and of course sexy in her eyes. Actually do not need a special diet to get a belly box (sixpack). Just so you know the trick, we can train your abdominal muscles without additional tools.

Not just support the appearance, sixpack was very good to strengthen your abdominal muscles (either the top, side, or bottom). It deals with daily activities such as bending or supporting your upper body. Among other benefits, to balance the body posture so as not to bend or kiposis. Similarly, muscle development neck to the coccyx bone (elector spinae), which can make the body look more upright and manly.

Those who want to get sixpack stomach, but no time or reluctant to go to the gym and make use of heavy equipment, can be switched to manual. Ie using our own bodies. In this way, exercises to get a sixpack stomach can be done easily, wherever and whenever. If you want variety, can be done outdoors or with a special media such as walls or hanging from a tree branch.

Prior to this the abdominal specific exercises, try to warm up (stretching) for five minutes. Then followed by a cardio workout that includes running around housing, threadmill, or stationary bike (spinning) for 10-15 minutes. While these core exercises can be done for 30 minutes. If you have spare time, exercise can be divided by two (morning or afternoon) because they do not have the effect of specific injury, except for those with spinal disorders.
If the impact of exercise leading to bone pain led to neck, back, waist, abdomen and even, could be called normal. This is because the muscles of the trained have not been able to adapt. After practicing a few times, the pain will disappear by itself.

When you feel pain, should not be forced to bend the head or other body parts too deep. 

For beginners, it is advisable to bend her head slightly to the stomach muscles to contract. Stop at that position to prevent injury to the next exercise.

"Noteworthy is now relaxed position, keep your back do not come into contact with the floor or mat. Fixed positioning is always on top, so the abdominal muscles are trained to continue to concentrate (trained). Because the abdominal muscles is also a large muscle, train starting from the upper abdominal muscles, middle, down and sideways. This will reduce the effect of injury to the stomach, "said Hendri Budiyanto, Club Manager Odysseus Fitness & Spa Grand Atrium Senen.
Especially the owner of the body fat (overweight), reps and sets it's good to be multiplied. This is because they have to pass through the combustion stage first. Better yet, if the exercise kardionya also be maximized. So this abdominal exercise merely as a formation. Tempo takes to get sixpack stomach became more minimal.
Conversely, to the owner of a thin body, abdominal exercises tend to be short-tempo. Fat is not as much need to burn any fat people. Simply concentrate on adding sets during training. Abdominal exercise done enough in 4-5 sets with 15-20 reps.

At the advanced level (advance), just increase the portion of practice while improving the fitness level. For example, when bending the neck was not painful, it can be combined with more bend. Other combinations can be done with one leg, two legs, or alternately like pedaling. Even for a variation, can add a burden that can be held in the hand while standing, while the body just tilted to the right and left. This method is effective to train the muscles of the side. To prevent cramps or bloating, try not to eat too much before and after practice. When thirsty, drink in moderation. For high-carbohydrate foods, should be eaten at least one hour before exercise.

Additional...
 Eating - Drinking Right
Also very important to eat at least 5-6 times per day instead of 3 normal. You may be wondering how this will help you stay tight, and no weight.
* You will eat small portions of food so you can make your metabolism is burning at the level of food, fast high.
* Drinking the right is also very important. Things like soda needs to stop. You can not expect to drink sugar loaded drinks and keep abs tight.
* You need to drink the stuff like water. It is recommended to drink at least 8 glasses of water per day. This may seem like a ton but if you pace yourself you drink it, it will not look like it was that much!
When you put these things together you will see major improvements in the tone of your abs. Focus on the live set, and motivate yourself to do the best you can.