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00:00:03

[music]

00:00:05

how are you again Chris heria welcome

00:00:07

to my new vlog

00:00:09

lately I haven’t been training my

00:00:10

core muscles to the extent that I’m used to and I

00:00:12

started to notice that I was losing definition in my

00:00:14

abdominal muscles and about two weeks

00:00:16

ago I started doing this completely

00:00:18

new workout I didn’t change anything in my

00:00:20

diet or training regimen other than

00:00:22

adding this workout and already in the

00:00:25

past 2 weeks I noticed

00:00:27

tremendous progress.

00:00:28

I did this workout two or three times a

00:00:30

week on one day it could be four

00:00:32

such rounds and on another day one or

00:00:34

two. after our main workout,

00:00:36

it is absolutely doable and does not require

00:00:38

any equipment, most often I

00:00:40

did it just in my room, which is why

00:00:42

I want to

00:00:43

show you this workout today, it

00:00:45

really helped me, it was easy to just

00:00:48

turn on your schedule, I know that it will

00:00:49

definitely help you, but I want to explain

00:00:52

that I said earlier I didn't change anything about

00:00:54

my diet because I was already eating

00:00:56

right eat but you don't stick to

00:00:58

proper nutrition then you need to

00:00:59

start doing it you will notice great

00:01:01

progress when you start

00:01:03

eating right I repeat to do this

00:01:05

workout you won't need any

00:01:07

equipment

00:01:08

all you need is to release a little

00:01:09

space on the floor and download the pro series application

00:01:12

from the appstore and google play

00:01:13

to perform it correctly with

00:01:15

me, open the youtube

00:01:16

workout section, find this one and you are ready to

00:01:19

start, but before we start our

00:01:21

workouts, we will tell you guys about

00:01:23

our project that we have prepared

00:01:24

just for you which you have been asking for so long ago,

00:01:27

namely a training program for every

00:01:29

day based on the training of the team with

00:01:31

Yandex project, five

00:01:33

professional athletes took part, filmed in 3

00:01:35

acacia,

00:01:36

three levels of difficulty will be available to you:

00:01:37

basic intermediate about the project will be on the

00:01:40

platform kit course plan nutrition

00:01:42

technique for performing exercises elements

00:01:44

chats and curators for each level, as

00:01:46

well as designer checklists that

00:01:48

you can take with you to training;

00:01:50

prices start from only $8 for a

00:01:52

basic package; we have allocated 300 places for

00:01:55

each level, so if you don’t want to

00:01:57

miss this, you should

00:01:58

keep an eye on the project with the release of new

00:02:00

videos and our social networks, links will be in

00:02:02

the description under the video

00:02:03

and so this workout is ideal

00:02:06

for any level of physical fitness;

00:02:07

difficult depends on the intensity of

00:02:10

which you will perform each

00:02:11

exercise;

00:02:12

I will perform each exercise for 40

00:02:14

seconds; you will earn at your own

00:02:16

pace if at what - the moment it becomes

00:02:18

too difficult for you to continue, you

00:02:20

can always slow down the pace or stop

00:02:21

to catch your breath then

00:02:23

return to the exercise again but leave the rest

00:02:26

for a break for which we will allocate 20

00:02:28

seconds between exercises if I am a

00:02:30

complete beginner you can do the

00:02:31

exercise for 30 seconds after

00:02:33

a few rounds I want you to

00:02:35

work completely for 40 seconds, so

00:02:37

let's get down on the floor to do the

00:02:39

first exercise lifting and straight legs

00:02:41

lying

00:02:42

hands under the buttocks core muscles tense

00:02:44

feet tightly brought together legs straight

00:02:46

raise legs all the way up and lower

00:02:48

all the way down forty seconds

00:02:50

let's go core muscles and tense and we

00:03:03

start with a fairly simple

00:03:04

exercise and then we will gradually

00:03:06

increase the intensity

00:03:18

five four three two and one now

00:03:27

rest for 20 seconds inhale through the nose

00:03:30

exhale through the mouth slow breathing

00:03:34

will allow you not to run out of steam and get tired

00:03:36

ahead of time return back to the

00:03:38

floor and move on to the next exercise according to the

00:03:40

alternating straight leg lift lying hands

00:03:43

under the buttocks the core muscles are tense and the

00:03:45

feet are extended lift one new one

00:03:47

up and lower it back down then the

00:03:48

second

00:03:56

so in this exercise we will

00:03:58

increase the intensity a little for we will soon

00:04:05

since it is a little more difficult than the previous

00:04:07

straight leg raise lying five four three

00:04:23

two and one great 20 seconds of rest

00:04:31

now we will slightly increase the intensity

00:04:33

we will perform Russian crunches we will also

00:04:36

change the position in which we will

00:04:38

use the abdominal muscles

00:04:39

to be sure that we are

00:04:41

working all its parts and so we

00:04:43

take a sitting position with our legs rectus

00:04:45

core muscles and tense and touch one

00:04:47

side and the other the straighter your legs will be

00:04:52

and the same you use your

00:04:54

core muscles, it will become difficult for you to ride and you

00:04:56

will feel that you are too tired, you can

00:04:58

start bending your legs and of course if you are

00:05:04

very tired you can slow down but

00:05:06

try not to stop like

00:05:18

that for the last few repetitions

00:05:21

five four three two and one well

00:05:27

rest again for 20 seconds now we will

00:05:30

attack our arrival from one more angle

00:05:31

and these will be side plank pelvic raises

00:05:34

on a straight arm

00:05:35

if this is too difficult for you you

00:05:37

can always do this exercise with

00:05:38

emphasis on a bent arm as in a regular

00:05:40

side plank planks and so on from the prone position we

00:05:43

turn to one side

00:05:44

if this is too difficult for you you

00:05:46

can always lower yourself into a regular

00:05:48

side plank

00:05:49

we will lower and raise the pelvis 20

00:05:52

on each side

00:06:05

three two and one now we change sides you

00:06:14

must tense your body tuck your arm

00:06:16

while pressing into the floor, press your shoulders and arms against your

00:06:19

core muscles, all parts of your body, if you are not

00:06:23

tense, you will just dangle back and

00:06:25

forth three two one great and then

00:06:33

we will perform the plank with the

00:06:34

legs raised and lowered for 20 seconds and

00:06:37

then the plank with the rise and by lowering the

00:06:38

pelvis for 20 seconds, we will divide this

00:06:41

exercise into 2 x 20 seconds, a plank with a

00:06:43

spread of legs and with raising and

00:06:45

lowering of the pelvis, and we again work out the

00:06:48

nominal muscles from a different position, and

00:06:50

so the position of the plank becomes, and with a

00:06:52

jump, we spread our legs and bring together

00:06:54

back during the first 20 seconds

00:06:56

we went, the core muscles are constantly tense and the

00:06:58

shoulders are tense 3 2 1 and now the rise and

00:07:10

lowering of the pelvis the core muscles are always

00:07:13

tense

00:07:26

three two and one excellent now 20 seconds

00:07:31

of rest the

00:07:32

next exercise will be a high

00:07:34

plank turning into a low plank and so the

00:07:37

lying position becomes and first starting with

00:07:39

one hand and after 2 seconds start with the

00:07:41

other,

00:07:42

if this is too difficult for you you

00:07:44

can just hold the top point of the

00:07:46

high or low bar let's go

00:07:51

[music]

00:08:02

like this

00:08:06

321 changing the order the core muscles are tense

00:08:15

we are almost finished

00:08:21

five four three two and one ok we are

00:08:29

almost finished there are only a few

00:08:31

exercises left and the next exercise will be the

00:08:33

pump hold in which we will

00:08:35

use the abdominal muscles in a different way

00:08:37

and get a full

00:08:38

core workout and so to perform this

00:08:41

exercise we take a sitting

00:08:42

position with our toes extended, the core muscles are

00:08:44

tense and the arms are extended forward a little

00:08:47

let's lean back, tighten the core muscles

00:08:49

properly, this will be more like an active

00:08:51

rest, the main thing is to keep the core muscles

00:08:53

tense and breathe

00:09:12

[music]

00:09:19

let's go for the last few seconds five

00:09:23

four three two one okay and we

00:09:30

only have two exercises left to do

00:09:31

and the next one will be the bicycle exercise

00:09:34

so let's do it again let's lie on the floor

00:09:36

do the last 2 exercises I want you to

00:09:38

give it your all so

00:09:41

let's quickly take a breath

00:09:42

inhale through the nose exhale through the mouth

00:09:45

hands behind the head and begin to bring the

00:09:48

knee to the opposite elbow one by one

00:09:57

be sure to fully extend your legs

00:09:59

make sure you do this continue

00:10:06

a little more

00:10:18

let's do more a few seconds with all

00:10:20

our might

00:10:21

five four three two one let's go great,

00:10:29

rest for 20 seconds and move on to the

00:10:31

last exercise which will be a

00:10:33

setup with arms raised and so on for the last

00:10:40

seconds to catch our breath and

00:10:42

start working without stopping, inhale

00:10:44

through the nose

00:10:47

with footage

00:10:48

and let's suit the whole sky let's go

00:10:53

all the way without stopping

00:11:10

let's go all out we're almost done

00:11:16

ten nine eight seven six five

00:11:21

four three two one ready we did a

00:11:31

workout that has brought me some cool

00:11:33

progress in just these last 2 weeks

00:11:35

and so this was the first round if you were

00:11:37

able to do it in place with me

00:11:39

and my congratulations, you are on your way

00:11:41

to developing strong core muscles and tight 6-

00:11:43

pack abs and the more you

00:11:45

do this workout, the stronger you

00:11:47

will become and eventually you will be able to

00:11:49

complete four such rounds and do not

00:11:51

forget, as I said, I did this

00:11:53

training at least one day a week

00:11:55

for four such rounds in a row and then

00:11:57

once twice a week for one or two

00:11:59

rounds after my main training

00:12:01

so it is quite doable you can

00:12:03

start right now and do not forget to

00:12:05

properly impress your

00:12:06

training schedule right in your

00:12:08

smartphone and upa video with me and

00:12:10

download the app series pro from the

00:12:11

appstore and google play and register

00:12:13

on heria prodad for you to have greater

00:12:15

access to all my personal

00:12:17

training and training programs,

00:12:18

which I compiled taking into account the specifics of my

00:12:20

goals, such as burning

00:12:22

fat and at the same time building high-

00:12:24

quality muscle masses with

00:12:26

minimal or no equipment at all, I

00:12:29

compiled each individual workout myself so that you can achieve the

00:12:32

best physical shape of your life,

00:12:33

it’s like I’m like a personal trainer in

00:12:35

your pocket, so if you

00:12:37

liked this video, be sure to click

00:12:39

on the like button, leave your

00:12:40

comments below and give know what you would like to

00:12:42

see in the next episode, share

00:12:44

this video with a friend who is trying to

00:12:45

make progress in pumping up 6-pack

00:12:48

abs and of course right now

00:12:49

subscribe to the channel and Chris heria

00:12:51

first nx and Jim feet and fly have

00:12:53

not done this yet because we are publishing new ones

00:12:55

video every week,

00:12:56

if you want to see more of my

00:12:58

content during the week and be sure to

00:12:59

subscribe to my Instagram because

00:13:01

under almost every post I give gifts of

00:13:03

efficiency and Chris Heria and Alexander

00:13:06

Shirka perhaps that’s all for today,

00:13:07

we’ll see you in a week,

00:13:10

take care of you crazy myself

Description:

Ссылка на программы тренировок - https://bit.ly/2T77UJQ Благодаря этой тренировке у Криса Хериа появились 6 кубиков пресса Тренировка пресса - абсолютно выполнима, не требует никакого оборудования, и ее можно выполнять в своей комнате дома. Именно поэтому сегодня предлагаем вам эту тренировку. Голос Криса Хериа - Александр Шарко - https://www.instagram.com/alexander.sharko/ - - - - - - ------------------------------- - - - - - - - Видео переведено и озвучено коллективом проекта #GymFit INFO - Ваш фитнес гид в мире спорта!!! 👉 Второй канал GFI ツ : https://www.youtube.com/channel/UCKRh1salWaktWEJzO4zH5pg 👉 Telegram: https://t.me/gymfitinfo 👉 Telegram для девушек: https://t.me/joinchat/AAAAAFI7eGO4lOGFczpkSg 👉 Instagram : http://instagram.com/gymfitinfo 👉 ВК: https://vk.com/gymfitinfo - - - - - - ------------------------------- - - - - - - - ALL RIGHTS OWNED CHANNEL - CHRIS HERIA: https://www.youtube.com/channel/UCaBqRxHEMomgFU-AkSfodCw ALL RIGHTS OWNED CHANNEL - OFFICIALTHENX: https://www.youtube.com/user/TheMiamiTrainer If you don't like that we translate your videos please tell us about it and we delete them.

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