Thank you.
These fish follow an aerobic activity by swimming and consume low-fat and fiber-rich food.
This is what it takes to stay in shape.
It's true.
Over the years, Harle and I have helped people stay in shape thanks to our three keys to success.
Eat well, do aerobics, and strengthen your muscles, such as your abs.
With Body Break Ab Master.
These three keys lead to weight loss and personal satisfaction.
Follow one without the other reduces your chances of success.
This is what our approach consists of three keys.
Eat well, follow a balanced diet.
We can afford a small snack from time to time, but a regular diet, low in fat and rich in fiber, helps achieve these goals.
You see, fatty foods also contain a lot of calories.
If you eat as much of these foods, you exceed the amount of calories allowed per day.
On the other hand, high-fat foods contain less calories.
You feel satisfied longer because these foods take on an expansion in the stomach.
You see, you gain weight when you eat too many calories or too much fat.
The only way to burn an excess of fat is to do aerobic activities such as walking, cycling or stepping.
To speed up your heart rate for at least 15 minutes.
You start burning calories when your heart rate rises to your target heart rate.
The third key, and not the least, is to strengthen your muscles.
This is where Ab Master plays a role.
Your muscles, like your abs, must be strong to burn fat and calories.
If your muscles are small and soft, they cannot burn what you eat efficiently.
As for your abs, it is the fat of the body that makes the difference between a firm but fat belly and a flat, firm belly.
So don't forget, if you want to lose weight and strengthen your muscles, this is the combination of the three keys.
Eat well, do aerobic activities and strengthen your muscles, which will give you lasting results.
The Body Break Ab Master strengthens the muscles along the thoracic cage to the pubic bone and the muscles on the sides.
These muscles help you to lean forward, backward, sideways, to rotate the trunk and to bring the legs and trunk together.
They also improve your posture and support your back.
Before you get to the exercises, make sure you have assembled the Body Break Ab Master and, of course, read the guide.
You have five pieces, eight short screws and two long screws.
The headrest rests on the flat part of this bar, the narrow end at the bottom of the U.
Use the two long screws to fix it to the bar.
Insert the tilting arms, align them with the holes and tighten the screws.
The tip of the tilting arm must be up.
The top bar must be aligned with the tilting arms, insert the screws and tighten them.
With Ab Master, you have six arm positions.
The basic position, lightly grab the foam cushion on each side.
With the standard position, arms extended above the head, you hold the top bar in the center at the joints towards you.
The inverted position, arms extended above the head, you take the top bar, the joints towards the outside.
With the position of the joined hands above the head, you join the hands in a prayer position by pressing them in the center of the top bar.
To make crossed arms above the head, you hold the top bar with a grip above or below.
Arms extended and crossed.
And when you distance your hands with one or the other grip, you get the open position, crossed arms above the head.
With the position of the crossed arms on the chest, you have the arms folded above the chest, the elbows on the arms tilting.
Here are some key points to keep in mind to use Body Break Ab Master in a safe and efficient way.
Always keep the head resting on the top bar and release the muscles of the neck.
When the arms are extended, keep the elbows slightly folded, avoid having them too stretched.
Don't forget to breathe well, your muscles need oxygen, and concentrate on using your abdominal muscles and not your arms when you do push-ups.
Now that you know why it is important to have firm abs and how to lose this excess fat, you are ready to use the Body Break Ab Master.
I will give you a basic program of 7 minutes, then Johan will show you the advanced program of 7 minutes.
But first, let's start with a little music and warm-up exercises.
Put your head on the headrest, arms stretched above the head, and stretch as much as possible, stretch even more.
Breathe slowly and deeply, then relax.
Bring your knees up and roll to the side.
You must really feel the stretching of the muscles of the lower back and obliques.
Keep your hands above your head at all times.
Bring your legs to the center, then roll to the other side.
Keep your knees together as much as possible.
As I have already said, it is important to breathe well and relax your muscles.
Bring your legs to the center, place your hands in the basic position, and stand up for a count of two.
Keep the position, then go back down.
Repeat for a count of one.
Continue.
Two more.
Perfect. Change position.
Knees on the right side.
Hands still in the basic position.
Stand up. This makes your obliques work on the side.
Go slowly. That's good for a count of one.
Two more.
Perfect. Change position.
Knees on the right side.
Feel the stretching.
Stand up. Now for a count of two.
Make sure you don't use your arms too much, slowly.
You see, my hands don't really push.
Now for a count of one.
Don't forget to breathe well.
Two more.
That's good.
Knees up.
Place your right ankle on your left knee.
Stretch your arms.
Now for a count of two.
One.
Two more.
That's good. Change position.
Stretch your arms.
Now for a count of two.
That's good. Change position.
One last time. Perfect.
Now for a count of three.
To make the exercise easier, you can use a chair.
Remember to keep your legs at a 90 degree angle.
Now for a count of one.
One more time. That's good.
Keep your legs at a 90 degree angle.
One more time.
Keep your arms in the same position.
This time we have a combination.
Knees up.
Same count.
With this exercise, you can also change the position of your arms.
Hands in front or arms outstretched.
One last time.
This time, arms outstretched.
One last time.
Count of one.
Two more.
One.
And two.
Well done!
One last time.
We have completed the basic exercise for this exercise.
If you stop here, don't forget to do the exercises for recovery with the stretch at the end of the advanced exercises.
Well, it's my turn.
OK, fine.
Go ahead.
Take the same position.
Make sure you place the head on the headrest.
Arms.
The movement hands in prayer, hands in prayer in front of you, knees at 45 degrees,
stand up for a count of two, then go back down.
That's right, stand up and hold.
Breathe in as you go up, breathe in as you go down.
Okay, count from one to one.
Feel the contraction of the abs, that's what we're aiming for.
Come on, it's fun, it's going to quickly give results.
Okay, we're going to do a reverse position with stretched arms,
joints outward, stand up for a count of two, then go back down.
A count of two, then go back down.
Two more.
One more time.
The last one.
A count of one.
Don't use your arms, you should be able to stand up with one finger.
Here we are.
It's the abs that stand up.
Good job.
The position of the arms is stretched.
The joints towards you, the knees raised.
Bring forward and come back.
If you don't know what you're focusing on,
focus on the top bar or on your knee when it's straightened.
A count of one.
Feel the work that's being done.
Okay, one last time.
Here we are.
Change legs, knees raised, hold, and press hard.
If it gets too hard, rest, then go back down.
Okay, a count of one.
This is where the breathing becomes really important because your muscles need oxygen to work.
One last time.
Good.
The position of the crossed arms, one side or the other, it doesn't matter.
Rotate slightly to the right, straighten and maintain.
Contract those obliques by straightening.
Okay, a count of one.
If it gets too easy, widen your grip.
You increase the intensity.
Okay, switch sides.
Place your body in the center.
Roll slowly to the other side.
Straighten for a count of two.
Then go back down.
Contract by straightening and go back down slowly.
A count of one.
I can feel those muscles working.
Come on!
Bring it forward.
Contract those obliques.
Once again, if you want to increase the intensity, just widen your grip.
Okay.
Next position.
Extend arms, straighten legs, forward, then go back down.
It's easier when your feet are higher.
Here's a good way to start doing this exercise.
Lower your legs as you get better.
Okay, a count of one.
Excellent.
Knees at 45 degrees, last program.
Last exercise.
Straighten for a count of two.
Okay, a count of one.
Once again.
Contract by straightening.
Two.
One.
Good job.
It's time to recover.
Stretch your legs on the floor, arms above your head, stretch your whole body, and take a deep breath.
Relax your muscles.
Another good breath.
Then exhale.
Okay, knees up.
Turn to the left.
Hold.
Take a deep breath.
And exhale.
Right side.
Hold.
Take a deep breath.
Then exhale.
Knees to the chest.
Hold.
Turn to the belly.
Straighten.
Then lower.
Okay, one last time.
Fantastic.
Thank you for watching.