Have you noticed additional folds on your sides and waist and cannot hold your favorite jeans?It is time to put yourself in shape: remove your stomach and fight with excess fat.How to quickly remove your stomach and in a short time 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 flat stomach you can forget.
Both men and women want to get rid of a great abdomen
7 simple tips for a beautiful waist
Avoid stress
In stressful situations in the body, the cortisol level -Hormone, which, with high prolonged indicators, promotes the accumulation of fat in the abdomen.Use the verified media to calm: the extract of Valerian, Motherwort, teach your loved ones to make a relaxing massage.
Positive emotions will help correct the figure
Limit alcohol
Alcohol also increases the amount of cortisol and contributes to the appearance of fat deposits at the waist.In addition, during alcohol, it is difficult to control hunger.
To remove the stomach, it is worth abandoning alcohol.
Beer is especially dangerous, which contains phytoestrogens, which also contributes to fat deposition.Did you observe the "beer beer" that are called?If you decide to fight for a thin waist, it is better to completely exclude diet beer.The same applies to "Club" cocktails as a pin or mochito pin: they have a lot of sugar.If alcohol is not avoided, drink dry white wine.
Exclude caloric products from diet
Unfortunately, otherwise you can't get rid of extra ballast.If you want to eliminate excess fat from the sides and abdomen, you should sit on a diet for a couple of weeks.
Remember: to lose weight, you must spend more calories than you consume.To get rid of 1 kilogram, it is necessary to create a deficiency of 7000 calories in the body.It may be easier to reject dense dinner than to run through the park for three hours.
Less starch, more fiber
The diet must include as many green and red vegetables as possible, but make sure they have no starch.The fiber contained in vegetables helps reduce weight.Its fibers fill the stomach and a person does not torment the feeling of hunger.Also diversify the diet with wild or brown rice, bird meat and fish.
To lose weight, incline in vegetables
Make a list of stop products
Cross any cooking meat in diet flames: steam.Forget the fast foods, fries and cookies, dairy cocktails, frozen in them, prepare diet snacks: carrot slices or green apples, fresh berries.
If you are thirst, drink simple water: in a half -liter green bottle, it contains approximately 135 kcal, the lemonade of the same volume contains more than 200 kcal.Coca-Cola itself will not lead to obesity, as the popular myth of soft drinks reads, but it is better for those who want to lose weight it is better to abandon it.
Not all fruits are equally useful
Avoid fruits with a high fructose content, which quickly "saturates" the liver with glycogen and only little appetite with more force: grenades, cherries, grapes (without bones), banana, watermelon, pear, dry fruits, dry alparicoques, 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 poor metabolism, getting rid of fat is almost impossible.If the excretory system does not work badly, take diuretics.To eliminate the stomach, the water exchange must be very active.
Unfortunately, all these actions will be useless without physical exercises.To quickly eliminate the stomach and tone the muscles, you must do two simple exercises every day: turn the hoop and download the press.
Board exercises
Start classes with the hoop, to prepare the abdominal muscles for the exercises in the press.
A 10 -minute daily complex with a hoop will improve blood circulation and metabolism, normalizes lymphatic flow in problematic areas (and this is indispensable in the fight against sides and cellulite).In 10 minutes of twisting the hoop, about 100 calories are burned.Over time, the duration of the "Aro" exercise can be increased by 30 minutes.
It is desirable that weight loss is equipped with massage balls.Due to them, the first training can be painful, so to start it is better to wrap the waist with a fabric belt, otherwise it runs the risk of making bruises.It is better for beginners to pay attention to the light hoops that weigh up to 1.5 kg.
If only the ring turns, it is too boring, we offer a video with a dynamic set of exercises aimed at increasing the general tone.
After heating with a hoop, go to the press.
Exercises in the press.The main one
Important!If you download the press without observing a strict diet, you will achieve the opposite effect: the press muscles will increase and visually only increase your stomach.
With Torquenti, you should not raise the case too high, just rise to 45 degrees from the floor.It is not worth pressing the chin towards the neck, as well as hanging the neck: the increase must be carried out due to the press muscles.
Follow your breath: the lifting of the case must be carried out in exhalation.
It is important to perform exercises at least to the feeling of "burning" that is called: from this moment, the press begins to pump.Each approach is worth its weight in gold.
After press exercises, remove the ring again for 10 minutes to consolidate the result.
How to remove the stomach at home?
There are special exercises complexes for a flat abdomen, which are easy to make at home and, at the same time, achieve excellent results.A selection of exercises that practice all abdominal muscles groups.Exercise 1
Initial position: lying on his back, hands behind the head.He lifts the body and simultaneously pulls the knees into the chest and heels to the buttocks.Draw the stomach as much as possible.Straightening one leg (remains in weight) and pulls the opposite elbow from the other leg.So another knee is for another side.Make 20 approaches of this type.
Exercise 2
The initial position is on the side, the legs are slightly folded on the knees.Lying on the left side, to the right, turn a case slightly around its own axis.Throw your hands towards the heels, while throwing your knees and the shoulder blades.Keep the pose for a minute.Then do the same exercise lying elsewhere.Make 20 approaches.
Exercise 3
Initial position: On the back, the legs are bent, they rest on the floor, the lower back is pressed towards the floor, the hands are along the body.In exhalation, lift the pelvis up and pull the stomach.Keep the pose for 30-40 seconds.Then, gently lower the pelvis to the floor.Repeat the exercise 20 times.
Exercise 4
Initial position: On the back, the knees are thrown to the chest, the arms divorce the sides, the palms are pressed towards the floor.Lift the buttocks and transfer your hips a bit to the right side, keep your knees together without going down to the floor.Returning to the initial position, do the same in the opposite direction.Make 20 approaches.
Exercise 5
The initial position is on the back, the legs bend on the knees.The meetings are in one direction, and the hands are in the other.Therefore, your body will rotate in opposite directions.Then repeat the exercise, pulling the knees in the other direction and the hands on the contrary.Do 20 exercises.
It is recommended to exercise to all who wish to reduce weight without damage to health, including young mothers.
How to eliminate the bottom of the abdomen?
One of the most problematic areas in many women is the lower abdomen.What exercises will help return the elasticity of the lower abdomen?
Traditional exercises, at the bottom of the press: rise to vertical legs from the position, lying on the back;Raising the pelvis with a simultaneous upward, while the coxis separates from the floor.
Frequent error: when lift, help yourself with your feet, which leads to a load on hip joints and leg muscles, and not in the press.
Its objective is not just lifting the legs, but exercising and throwing exactly the muscles of the lower abdomen, that is, a lot of work falls into the pelvis muscles.When performing exercises, grant this in this, feel an ardor feeling at the bottom of the abdomen;This is the result of muscle work.
Subject to recommendations after 1.5 months, the strongest abdominal muscles will hold the abdominal wall well.In addition to the flat abdomen, it will acquire an elegant waist: 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.Its advantage lies in the simultaneous inclusion of several muscle groups at work at the same time.
Therefore, an elastic simulator for the press is very popular, which allows the stomach to be elastic and toned, and at the same time strengthen the muscles of the back, legs and buttocks, releasing the backbone of the harmful load.
Exercise 1
Lie on the floor and fix your legs.Rub the handle with your hands and take it towards the chest.Raise your legs at an angle of 90 degrees, while pulling the handle on you.Do not lower the legs to the floor until the end, leave 5-6 centimeters to the floor.Exercise is good for the superior press.Exercise 2
Sit on the floor and straighten your legs.Clinging to the handle, slowly diverted until your head reaches the floor, then returns to your original position.The exercise pumps the lower press well.
Exercise 3
In the exhalation, lift the upper part of the body simultaneously and bend the legs on the knees, bringing the handle to them.
But do not forget after that about the proper classes and nutrition.After all, a flat stomach is a way of life.Only regular exercises and a diet composed competently will help maintain the result.