Have you noticed extra folds beside you and your waist and can't arrest your favorite jeans?It's time to bring yourself in shape: remove the stomach and fight with excess fat.How to quickly remove the stomach and soon to become the owner of a seductive figure (or a press with 6 cubes if you are a man)?This article contains the most effective press exercises and nutrition tips, because without the right diet about a plain stomach, you can forget.
Men and women want to get rid of a large abdomen
7 simple tips for a beautiful waist
Avoid stress
In stressful situations in the body, the level of cortisol - hormone, which, with high indicators, promotes fat accumulation in the abdomen.Use verified means to calm down: Valerian extract, the mother, teach loved ones how to do a relaxing massage.
Positive emotions will help by correcting the figure
Limit alcohol use
Alcohol also increases the amount of cortisol and contributes to the appearance of fat deposits at the waist.Also, during alcohol, it becomes difficult to control hunger.
To remove the stomach, it is worth leaving alcohol
Beer is especially dangerous, which contains phytostrogens, also contributing to the deposition of fat.Did you observe the "beer beer" so -called?If you decide to fight for a thin waist, it is best to completely exclude the beer from the diet.The same applies to "club" cocktails like a pin-lodge or backpack they have a lot of sugar.If alcohol is not avoided, drink white dry wine.
Delete Diet Calories Products
Unfortunately, otherwise you cannot get rid of the extra ballast.If you want to remove excess fat from the sides and abdomen, you should sit on a diet for a few weeks.
Remember: To lose weight, you need to spend more calories than you consume.To get rid of 1 kg, it is necessary to create a 7000 calorie deficiency in the body.Perhaps it is easier to refuse a dense dinner than to run through the park for three hours.
Less starch, more fiber
The diet should include as many green and red vegetables as possible, but make sure they have no starch.Fiber contained in vegetables helps reduce weight.Their fibers fill their 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, beware of vegetables
Make a list of stop products
Cross any cooked meat in the diet - steam.Forget fast foods, chips and cookies, dairy cocktails, ice cream entrances, prepare diet snacks: carrot slices or green apples, fresh berries.
If you are thirsty, drink simple water: In a half liter green tea bottle, it contains about 135 kcal, lemonade of the same volume contains more than 200 kcal.Coca-Cola itself will not lead to obesity, as is the popular soda myth, but it is better for those who want to lose weight is better to abandon it.
Not all fruits are equally useful
Avoid fruits with high fructose content, which "saturates" the liver with glycogen and only finger the appetite more strongly: grenade, cherries, grapes (boneless), banana, watermelon, pear, dried fruits, dry apricots, figs, sleeves.
Drink a lot of water
During the day, use at least 2 liters of water.Water "accelerates" metabolism, removes toxins and toxins.And with bad metabolism, getting rid of fat is almost impossible.If the excretory system does not work badly - do diuretics.To remove the stomach, water change must be very active.
Unfortunately, all these actions will be useless without exercise.To quickly remove the stomach and tone your muscles, you need to do two simple exercises every day: twist the rim and lower the press.
EXERCISES OF THE COUNCIL
Start classes with rim - so you can prepare the abdominal muscles for press exercises.
A 10 -minute daily complex with a rim will improve blood circulation and metabolism, normalizes lymphatic flow in problem areas (and this is indispensable in the fight against sides and cellulite).In 10 minutes twisting the rim, about 100 calories are burned.Over time, the duration of the “hoop” exercise can be increased to 30 minutes.
It is desirable that weight loss rim is equipped with massage balls.Because of them, the first training can be painful;Therefore, for beginners, it is better to wrap your waist with a cloth belt, otherwise you risk doing bruises.It is better for beginners to pay attention to light rims, weighing up to 1.5 kg.
If you just twist the rim, you are very bored, we offer a video with a dynamic set of exercise designed to increase the overall tone.
After warming up with a rim, go to the press.
Press exercises.Main
Important!If you lower the press without observing a strict diet, you will reach the opposite effect: the press muscles will increase and visually increase the stomach.
With a torquent, you should not increase the very high case, just climb 45 degrees from the floor.It is not worth pressing the chin in the neck, as well as straining the neck: the rise should be performed due to the press muscles.
Follow the breath: The survey of the cabinet should be performed at exhalation.
It is important to exercise at least with the feeling of “burning” so called: From this moment on, the press begins to pump.Each of these approaches is worth their weight in gold.
After the press exercises, twist the rim again 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 perform at home and at the same time achieve excellent results.A selection of exercises that practices all abdominal muscle groups.Exercise 1
Starting position - Lying on his back, hands behind his head.Raise your body and simultaneously pull your knees into your chest and heels on your buttocks.Draw the stomach as much as possible.Harden one leg (remains in weight) and pull the other leg to the opposite elbow.So another knee is for another elbow.Make 20 of these approaches.
Exercise 2
The starting position is on the side, the legs are slightly bent to the knees.Lying on the left side on the right, twist a little around your own axis.Pull your hands to your heels as you pull your knees and shoulder blades from the floor.Hold the pose for a minute.Then do the same exercise on the other side.Make 20 approaches.
Exercise 3
Initial position - At the back, the legs are folded, rest on the floor, the lower back is pressed to the floor, the hands are along the body.In expiration, raise the pelvis and pull the stomach.Hold the pose for 30-40 seconds.Then lower the pelvis softly on the floor.Repeat the exercise 20 times.
Exercise 4
Initial position - At the back, the knees are pulled to the chest, the arms are divorced to the sides, the palms are pressed to the floor.Raise your buttocks and transfer your hips a little to the right side, keep your knees together without lowering the floor.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 on the knees.The meetings are in one direction and the hands are in the other.Thus, your body will rotate in opposite directions.Then repeat the exercise, throwing the knees in the other direction and the hands in the opposite.Do 20 exercises.
Exercise is recommended to everyone who would like to reduce weight without health damage, including young mothers.
How to remove the lower abdomen?
One of the most problematic zones in many women is the lower abdomen.What exercises will help return the elasticity of the lower abdomen?
Traditional exercises for the bottom of the press: climb the vertical legs of the position - lying on the back;Increase the pelvis with a simultaneous upwards, while the tail pipe moves away from the floor.
Frequent error: When lifting, help with your feet, which leads to a load at the joints and muscles of the legs hip, not on the press.
Its goal is not just to lift the legs, but to work and pull exactly the lower abdomen muscles, that is, a lot of work falls on the muscles of the pelvis.When you exercise, focus on that, you feel a burning sensation in the lower abdomen - this is the result of muscle work.
Subject to recommendations after 1.5 months, the strongest abdominal muscles will keep the abdominal wall well.In addition to the flat abdomen, you will get an elegant waist - the same muscle groups are responsible for this.
Aspander for the press
If you want to achieve the result as soon as possible, you can include exercises with an expansor in the training program.Its advantage is the simultaneous inclusion of several muscle groups at the work at once.
Therefore, an elastic simulator for the press is very popular, allowing to make the elastic and toned stomach and at the same time strengthen the muscles of the back, legs and buttocks, releasing the column from the harmful load.
Exercise 1
Lie on to the floor and fix your legs.Rub the handle with your hands and pull it to your chest.Raise your legs at a 90 degree angle while pulling the handle over yourself.Do not lower your legs to the end, leave 5 to 6 centimeters on the floor.The exercise is good for the upper press.Exercise 2
Sit on the floor and straighten your legs.Holding the handle, slowly swerve until your head reaches the floor and then returns to its original position.The exercise pumps the lower press well.
Exercise 3
In expiration, lift the upper body and fold your legs on your knees, bringing the handle to them.
But then do not forget after that about classes and proper nutrition.After all, a plain stomach is a way of life.Only regular exercises and a diet composed with competence will help maintain the result.