Have you noticed additional folds on your sides and your size and can't fix your favorite jeans?It's time to get in shape: remove the stomach and fight with excess fat.How to quickly remove the stomach and in a short time to become the owner of an attractive figure (or a press with 6 cubes, if you are a man)?This article contains the most effective press exercises and nutrition advice, because without the right diet on a flat stomach, you can forget.
Men and women want to get rid of a big abdomen
7 simple tips for a nice size
Avoid stress
In stressful situations of the body, the level of cortisol - hormone, which, with high prolonged indicators, promotes the accumulation of fat on the abdomen.Use verified means to calm down: extract from Valerian, mom, teach loved ones to make a relaxing massage.
Positive emotions will help when correcting the figure
Limit the use of alcohol
Alcohol also increases the amount of cortisol and contributes to the appearance of fat deposits in size.In addition, during alcohol, it becomes difficult to control hunger.
To remove the stomach, it is worth abandoning alcohol
The beer is particularly dangerous, which contains phytoestrogens, also contributing to the fat deposit.Have you observed the "beer thieves" if called?If you decide to fight for a fine waist, it is better to completely exclude beer from the diet.The same goes for "club" cocktails like a pin-lodge or a mochito-they have a lot of sugar.If alcohol is not avoided, drink white dry wine.
Exclude calorie products from the diet
Alas, otherwise you cannot get rid of the additional ballast.If you want to eliminate excess fat from the sides and the abdomen, you should sit on a diet for a few weeks.
Do not forget: to lose weight, you must spend more calories than you consume it.To get rid of 1 kilogram, it is necessary to create a deficiency of 7000 calories in the body.It may be easier to refuse a dense dinner than running in the park for three hours.
Less starch, more fibers
The diet should include as much green and red vegetables as possible, but make sure they don't have an starch.The fiber contained in vegetables helps reduce weight.His fibers fill the stomach and a person does not torment the feeling of hunger.Also diversify the diet with wild or brown rice, poultry meat and fish.
For weight loss, press vegetables
Make a list of stop products
Crosse all cooked meat on fire of the power supply - steam.Forget the fast restaurants, fries and crackers, dairy cocktails, current ice cream, prepare diet snacks: slices of carrots or green apples, fresh berries.
If you are thirsty, drink simple water: in a bottle of half a liter of green tea, it contains approximately 135 kcal, the lemonade of the same volume contains more than 200 kcal.Coca-Cola herself will not lead to obesity, like the bed the popular myth of Soda, but it is better for those who want to lose weight to abandon it.
Not all fruits are just as useful
Avoid fruits with a high fructose content, which quickly "saturates" the liver with glycogen and only the more strongly appetite proponents: pomegranate, cherries, grapes (bone -free), banana, watermelon, pear, dried fruits, dried apricots, figs, mangoes.
Drink a lot of water
During the day, use at least 2 liters of water.Water "accelerates" metabolism, eliminates toxins and toxins.And with bad metabolism, getting rid of fat is almost impossible.If the excretory system does not work badly, take the diuretics.To remove the stomach, the water exchange must be very active.
Unfortunately, all these actions will be useless without physical exercises.In order to quickly remove the stomach and tone the muscles, you need to do two simple exercises every day: to twist the hoop and download the press.
Board of Directors Exercises
Start lessons with the hoop - so you will prepare the abdominal muscles for press exercises.
A 10 -minute daily complex with a hoop will improve blood circulation and metabolism, normalizes lymphatic flow in problematic areas (and this is essential in the fight against sides and cellulite).In 10 minutes to twist the hoop, about 100 calories are burned.Over time, the duration of the "hoop" exercise can be increased to 30 minutes.
It is desirable that the hoop for weight loss be equipped with massage balls.Due to them, the first formation can be painful, so to start, it is better to wrap the waist with a fabric belt, otherwise you risk making bruises.It is preferable for beginners to pay attention to light hoops weighing up to 1.5 kg.
If you just turn the hoop, you are bored too much, we offer a video with a dynamic set of exercises aimed at increasing the general tone.
After heating up with a hoop, go to the press.
Press exercises.The principal
Important!If you download the press without observing a strict diet, you will get the opposite effect: the press muscles will not increase and visually increase that the stomach.
With Torquenti, you should not lift the box too high, just increase to 45 degrees from the ground.It is not worth pressing the chin on the neck, as well as filtering the neck: the climb must be done due to the press muscles.
Follow your breath: the lifting of the case must be carried out when expiration.
It is important to carry out exercises at least at the feeling of "burn" if called: from that moment, the press begins to pump.Each of these approaches is worth its weight in gold.
After exercises on the press, twist the hoop for 10 minutes to consolidate the result.
How to remove the stomach at home?
There are exercise complexes specially designed for a flat abdomen, which are easy to do at home and at the same time obtain excellent results.A selection of exercises that practice all the abdominal muscle groups.Exercise 1
Starting position - Lying on your back, hands behind your head.Lift the body and simultaneously pull your knees to the chest and the heels to the buttocks.Draw the stomach as much as possible.Straighten one leg (it remains by weight) and pull the other leg towards the opposite elbow.Then another knee is at another elbow.Make 20 of these approaches.
Exercise 2
The starting position is on the side, the legs are slightly folded with the knees.Lying on the left side, on the right, to twist a case slightly around your own axis.Pull your hands on the heels, while pulling your knees and the flooats from the ground.Hold the pose for a minute.Then do the same exercise on the other hand.Make 20 approaches.
Exercise 3
Starting position - On the back, the legs are folded, rest on the floor, the lower back is in a hurry to the ground, the hands are along the body.On the expiration, lift the pelvis and pull the stomach.Hold the installation for 30 to 40 seconds.Then lower the basin gently to the ground.Repeat the exercise 20 times.
Exercise 4
Starting position - At the rear, the knees are pulled towards the chest, the arms are divorced on the sides, the palms are pressed towards the ground.Lift the buttocks and transfer your hips a little to the right side, keep your knees together without lowering to the ground.Returning to the starting position, do the same in the opposite direction.Make 20 approaches.
Exercise 5
The starting position is on the back, the legs are folded at the knees.The rallies are in one direction and the hands are in the other.Thus, your body will run in opposite directions.Then repeat the exercise by throwing your knees in the other direction and your hands in the opposite.Do 20 exercises.
The exercise is recommended to all those who wish to reduce the weight without harming health, including young mothers.
How to remove the bottom of the abdomen?
One of the most problematic areas of many women is the bottom of the abdomen.What exercises will help return the elasticity of the bottom of the abdomen?
Traditional exercises, at the lower part of the press: breed vertical legs of the position - lying on the back;Railing the pelvis with a simultaneous upward upwards, while the cucker stands out from the ground.
Frequent error: during lifting, help yourself with your feet, which leads to a load on the hip joints and leg muscles, not on the press.
Your goal is not only to raise your legs, but to train and to pull exactly the muscles from the bottom of the abdomen, that is to say that a lot of work falls on the muscles of the basin.When you do exercises, focus on this subject, feel a burning sensation at the bottom of the abdomen - this is the result of muscle work.
Subject to recommendations after 1.5 months, stronger abdominal muscles will hold the abdominal wall.In addition to the flat abdomen, you will buy an elegant size - the same muscle groups are responsible for it.
Aspander for the press
If you want to achieve the result as quickly as possible, you can include exercises with an expander in the training program.Their advantage lies in the simultaneous inclusion of several muscle groups in the work at once.
Thus, an elastic simulator for the press is very popular, making it possible to make the stomach elastic and tonic, and at the same time strengthen the muscles of the back, the legs and the buttocks, releasing the spine of the harmful load.
Exercise 1
Lie on the floor and fix your legs.Rub the handle with your hands and pull it on the chest.Lift your legs at an angle of 90 degrees, while pulling the handle on yourself.Do not lower your legs to the ground to the end, leave 5-6 centimeters on the ground.The exercise is good for the higher press.Exercise 2
Sit on the floor and straighten your legs.Holding the handle, deflect slowly until your head reaches the ground, then return to its original position.The exercise pumps the lower press well.
Exercise 3
On the expiration, lift the upper body simultaneously and fold their legs to the knees, bringing them the handle.
But don't forget lessons and good nutrition after that.After all, a flat stomach is a lifestyle.Only regular exercises and a competent compound regime will help maintain the result.