Did you notice the further folds on your sides and waist and cannot tie your favorite jeans?It is time to bring shape: eliminate stomach and fight with excess fat.How to quickly remove the stomach and for a short time to become the owner of a charming character (or a press with 6 blocks, if you are a man)?This article contains the most effective press exercises and nutrition tips, because there is no appropriate diet of flat stomach you can forget.
Both men and women want to escape from the big belly
7 simple tips for a beautiful waistline
Avoid tension
In stressful situations in the body, the level of cortisol - hormone, with prolonged high indicators, promote fat accumulation on the abdomen.Use verified vehicles to calm down: Valerian Extract, Motherwort, teaching loved ones as a relaxing massage.
Positive emotions will be helpful when fixing pictures
Limit the use of alcohol
Alcohol also increases the amount of cortisol and contributes to the appearance of fat deposits in the waist.In addition, in the process of alcohol, the control of hunger becomes difficult.
To eliminate the stomach, worth giving up alcohol
Beer is especially dangerous, containing phytoestrogen, also contributing to fat deposits.Did you observe that "Tummies beer" like that?If you decide to fight for a thin waist, it is better to completely eliminate the beer from the diet.The same thing applies to the "club" cocktails like a Pin-Lodge or Mochito-Te has a lot of sugar.If you can't avoid alcohol, drink dry white wine.
Eliminate calories from diet
Alas, if not, you can escape the torment.If you want to remove excess fat from both sides and abdomen, you should diet for a few weeks.
Remember: To lose weight, you need to spend more calories than you consume.To remove 1 kg, it is necessary to create a shortage of 7000 calories in the body.Perhaps it will easily refuse a dense dinner than running around the park for three hours.
Less starch, more fiber
The diet should include as many vegetables and red vegetables as possible, but make sure they have no starch.The fiber contained in vegetables helps to lose weight.Its fibers fill the stomach, and a person does not torture the feeling of hunger.Also diversify diet with wild or brown rice, poultry and fish meat.
To lose weight, rely on vegetables
Make a list of stop products
Crossing any cooked meat on fire from diet - steam.Forget about fast food, fries and crispy biscuits, milk cocktails, ice cream, and prepare a snack in a diet: slices of carrots or green apples, fresh fruits.
If you are thirsty, drink simple water: In a half -liter green tea bottle, it contains about 135 kcal, lemon juice has the same volume containing more than 200 kcal.Coca-Cola itself will not lead to obesity, because the popular legend of Soda read, but it is better those who want to lose weight is better to give up it.
Not all fruits are equally helpful
Avoid fruits with high fructose content, quickly sat saturated with glycogen and only fingers craving stronger: grenades, cherries, grapes (no bones), bananas, watermelon, pears, dried fruits, dried apricots, figs.
Drink plenty
During the day, use at least 2 liters of water.Water "accelerates" metabolism, eliminates toxins and toxins.And with poor metabolism, the removal of fat is almost impossible.If the excretory system does not work poorly - taking diuretics.To remove stomach, exchange water must be very active.
Unfortunately, all these actions will be useless without physical exercises.To quickly remove the stomach and firm the muscles, you need to perform two simple exercises a day: twisting and downloading the press.
Exercise on the board
Start classes with rounds - so you will prepare abdominal muscles for the exercises in the press.
A 10 -minute complex daily with a circle will improve blood circulation and metabolism, normalization of lymphatic stream in problems with problems (and this is indispensable in the battle against the parties and cellulite).In 10 minutes twisted, about 100 calories were burned.Over time, the time of Hoop Hoop exercise can increase to 30 minutes.
The desire is the weight loss equipped with massage ball.Because of them, the first training course may be painful, so for beginners, it is better to wrap the belt with a cloth belt, otherwise you are at risk of bruising.It is better that the beginner pays attention to the light bracelets weighing up to 1.5 kg.
If you are only twisted, you are too bored, we provide you with a video with a dynamic set of exercises to increase the common melody.
After heating up with a ring, going to the press.
Exercise in the press.Main
Important!If you download the press without observing a strict diet, you will achieve the opposite effect: the newspaper will increase and intuitive only increase the stomach.
With Torquenti, you should not raise the case too high, just increase 45 degrees from the floor.It is not worth pressing the chin on the neck, as well as stretching the neck: an increase should be done by the muscles of the press.
Follow your breath: raising the case should be done when exhaled.
It is important to perform the exercises at least the feeling of burning like that: From this point, the press starts to pump.Each such approach has its weight value.
After the exercises in the press, twisted for 10 minutes to strengthen the results.
How to remove stomach at home?
There are specially designed complexes of the exercises for flat abdomen, easy to perform at home and at the same time achieve great results.A choice of exercises to practice all abdominal groups.Exercise 1
The starting position - lying on your back, your hands behind your head.Lift your body and simultaneously pull your knee to your chest, and heels into your buttocks.Draw the stomach as much as possible.Stretching one leg (it is still on the weight) and pulls the other leg to the opposite elbow.After that, another knee was to another elbow.Perform 20 such approach.
Exercise 2
The position started at the side, legs slightly curved at the knee.Located on the left side, right, turning a case of slightly around your own axis.Pull your hand on the heel, while pulling your knees and shoulder blades from the floor.Hold your posture for a minute.Then do the same exercise on the other side.Perform 20 approaches.
Exercise 3
The starting position - on the back, the legs are bent, lying on the floor, the lower back is squeezed on the floor, the hand along the body.When exhaled, lift the pelvis and pull the stomach.Hold the posture for 30-40 seconds.Then lower the pelvis to the floor.Repeat the exercise 20 times.
Exercise 4
The starting position - on the back, the knee was pulled into the chest, the arm divorced to the sides, the palm of the hand was forced to the floor.Lift your butt and move a little to the right, holding your knees together without lowering it to the floor.Back to the starting position, doing the same in the opposite direction.Perform 20 approaches.
Exercise 5
The position begins at the back, the legs are bent at the knee.The gathering is in one direction, and the other hand.Therefore, your body will rotate in the opposite direction.Then repeat the exercise, throw your knee in the other direction, and your hand on the opposite side.Do 20 exercises.
Exercise is recommended for all those who want to lose weight without harming health, including young mothers.
How to remove the lower 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, to the lower part of the press: lift up vertical legs from the position - lying on the back;Pelvic lift with a simultaneous upwards, while the tail bone separates from the floor.
Regular errors: When lifting, help yourself with your feet, leading to the load on the hip and muscles of the legs, not in the press.
Your goal is not only lifting your legs, but also working and dragging the lower abdominal muscles, which is a lot of work that falls into the pelvic muscles.When you do the exercises, focus on this, feel a burning sensation in the lower abdomen - this is the result of muscle work.
According to the recommendations after 1.5 months, stronger abdominal muscles will keep the abdominal wall good.In addition to flat abdomen, you will get an elegant waistline - similar muscle groups are responsible for it.
Aspander for the press
If you want to achieve results as quickly as possible, you can include exercises with an expansion in the training program.Their advantage lies in the concurrent of some muscle groups at work at the same time.
Therefore, an elastic simulation for the press is very popular, allowing the stomach to be elastic and toned, while strengthening the muscles of the back, legs and buttocks, releasing the spine from harmful loads.
Exercise 1
Located on the floor and repairing your legs.Rub handle by hand and pull it into the chest.Raise your legs at a 90 -degree angle, while pulling the handle on yourself.Do not lower your feet to the floor until the end, leaving 5-6 cm to the floor.The exercise is good for the press.Exercise 2
Sit on the floor and straighten your legs.Hold the handle, slowly go back until your head is on the floor, then return to the original position.Good press pumping exercises.
Exercise 3
When exhaled, at the same time lift the upper body and bend your feet at the knee, carrying the handle for them.
But then don't forget about the appropriate classes and nutrition.In the end, a flat stomach is a way of life.Only regular exercises and successful diets will help maintain results.