There are many methods for activating IAP, the simplest one is this one • Упражнение "Живот" для... . In addition to manual activation, cross-country walking, running, and snorkeling work well.
Remember that the pain avoidance mechanism works for a reason, but to save the body from aggravating injuries. The causes of weakness must first be eliminated, and the stomach must be turned on only after that.
0:00 Waist and belly are parts of the same mechanism
00:15 How the waist and IAP are lost
02:23 A flat stomach and waist are needed to support the spine
03:00 Self-directed movement towards beauty
03:52 Fat on and in the belly
05:00 Spasm of the diaphragm
06:00 Safety levels for "drying" the belly
07:22 Spontaneous weight loss and gaining a figure
08:32 The importance of being in agreement with the body
• Скованность дыхания пе... video with measurements. On the question of "subtlety": it is determined by the proportion between the chest, hips and waist, centimeters play a secondary role.
Body types are a situational concept, but there are only three body types - dolichomorphic (asthenic), mesomorphic (normosthenic), brachymorphic (hypersthenic).
They have genetically different proportions, the rest is a health condition.
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