Practice: A6W

6 Aerobic Weider, commonly known by its abbreviation A6W, is a set of six aerobic fitness. These exercises are designed to strengthen the abdominal muscles and improve their sculptures. It is a beautiful set of exercises for stomach whether you want to lose weight, as well as for those who want to work out the abs.

A6W - Exercises:

Exercise 1
We put hands along the body. Then we raise the chest, so that part of the lumbar back was on the ground. At the same time we raise one leg bent at a right angle at the knee. Raise torso and leg, until they do not create a right angle to each other. At this point, grab his hands behind his knee and hold this arrangement for 3 seconds. This is very important! We're going to lay the initial and repeat the exercise with the other foot.
It looks like this:

Exercise 2
This exercise is the same as the first exercise, the fact that in this exercise, raise both legs at the same time.
It looks like this:

Exercise 3
This exercise is similar to the exercise of the first, except that in this exercise, raise and lower the whole time with his hands clasped on his neck.
It looks like this:

Exercise 4
This exercise is a kind of fusion of the second and third classes. Raise both legs at the same time with his hands clasped on his neck.
It looks like this:

Exercise 5
Raise the chest with his hand braided neck, as in the third exercise. Then raise and lower the legs as in the third exercise, except that we do it very quickly, about 6 times and we put their feet on the ground! It looks like a bicycle, except that we remember to move your feet while approaching the chest had a right angle at the knee.
It looks like this:

Exercise 6
Raise both legs straight and both chest and hold for 3 seconds.
It looks like this:

Caution!
All exercises are done on a flat surface!


To achieve this effect we should exercise regularly and conscientiously.There are two variants of the exercise:
1 Option exercise seven days a week.
2 Option exercise with one day of rest per week

1.

Day	Series	Cycles
1.	1	6
2.	2	6
3.	2	6
4.	3	6
5.	3	6
6.	3	6
7.	3	8
8.	3	8
9.	3	8
10.	3	8
11.	3	10
12.	3	10
13.	3	10
14.	3	10
15.	3	12
16.	3	12
17.	3	12
18.	3	12
19.	3	14
20.	3	14
21.	3	14
22.	3	14
23.	3	16
24.	3	16
25.	3	16
26.	3	16
27.	3	18
28.	3	18
29.	3	18
30.	3	18
31.	3	20
32.	3	20
33.	3	20
34.	3	20
35.	3	22
36.	3	22
37.	3	22
38.	3	22
39.	3	24
40.	3	24
41.	3	24
42.	3	24

2. 

Day	Series	Cycles
1.	1	6
2.	2	6
3.	2	6
4.	3	6
5.	3	6
6.	3	6
7.	-	-
8.	3	8
9.	3	8
10.	3	8
11.	3	8
12.	3	10
13.	3	10
14.	-	-
15.	3	10
16.	3	10
17.	3	12
18.	3	12
19.	3	12
20.	3	12
21.	-	-
22.	3	14
23.	3	14
24.	3	14
25.	3	14
26.	3	16
27.	3	16
28.	-	-
29.	3	16
30.	3	16
31.	3	18
32.	3	18
33.	3	18
34.	3	18
35.	-	-
36.	3	20
37.	3	20
38.	3	20
39.	3	20
40.	3	22
41.	3	22
42.	-	-
43.	3	22
44.	3	22
45.	3	24
46.	3	24
47.	3	24
48.	3	24
49.

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