Have you noticed additional folds on your sides and the waist and can't attach your favorite jeans to?It is time to get in shape: to remove the stomach and fight with the fat surplus.How can you remove the stomach quickly and in a short time to the owner of a seductive figure (or a press with 6 dice when they are a man)?This article contains the most effective press exercises and nutrition tips because you can forget about a flat stomach without the right nutrition.
Both men and women want to get rid of a big belly
7 simple tips for a nice waist
Avoid stress
In stressful situations in the body, the cortisol hormone level, which promotes the accumulation of fat on the stomach with extended high indicators.Use verified means of calming down: Valerian extract, mother word, love to do a relaxing massage.
Positive emotions help with the correction of the figure
Limit alcohol consumption
Alcohol also increases the amount of cortisol and contributes to the occurrence of fat deposits in the waist.In addition, it becomes difficult to control hunger during alcohol.
To remove the stomach, it is worth giving up alcohol
Beer is particularly dangerous that contains phytoestrogens and also contributes to fat separation.Have you observed the so -called "beer trees"?If you decide to fight a thin waist, it is better to completely rule out beer from the diet.The same applies to "club" cocktails such as a pin lodge or Mochito-sie have a lot of sugar.If alcohol is not avoided, drink white dry wine.
Exclude calorie products from nutrition
Unfortunately, you cannot get rid of the additional ballast.If you want to remove excess fat from the sides and the stomach, you should sit on a diet for a few weeks.
Remember: To lose weight, you have to 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.Perhaps it is easier to refuse dinner than walking through the park for three hours.
Less strength, more fiber
The diet should contain as many green and red vegetables as possible, but make sure that you have no strength.The fiber contained in vegetables helps reduce weight.His fibers fill the stomach and a person does not torture the feeling of hunger.Also diversify the diet with wild or brown rice, poultry and fish.
For weight loss, you rely on vegetables
Make a list of stop products
Cross every meat that is cooked from the diet - steam.Forget fast foods, chips and crackers, milk cocktails, ice cream dampers, prepare diet snacks: slices of carrots or green apples, fresh berries.
When you are thirsty, you drink simple water: in half a liter bottle of green tea it contains about 135 kcal, lemonade of the same band contains more than 200 kcal.Coca-Cola itself will not lead to obesity because the popular myth of soda is, but it is better for those who want to lose weight to give up better.
Not all fruits are equally useful
Avoid fruits with a high fructose content that quickly "saturates" the liver with glycogen and only the appetite of finges: grenade, cherries, grapes (without bones), banana, watermelon, pear, dried fruits, dried apricots, figures, mangoes.
Drink a lot of water
Use at least 2 liters of water during the day.Water "accelerates" the metabolism, removes toxins and toxins.And with bad metabolism it is almost impossible to get rid of fat.If the elimination system does not work badly - take diuretics.To remove the stomach, the water exchange must be very active.
Unfortunately, all of these actions will be useless without physical exercises.To remove the stomach quickly and tighten the muscles, you have to do two simple exercises every day: turn the tire and download the press.
Board exercises
Start lessons with the tire - this is how you will prepare the abdominal muscles for exercises on the press.
A daily 10-minute complex with a tire improves blood circulation and metabolism, normalizes the lymph flow in problem areas (and this is indispensable in the fight against pages and cellulite).In 10 minutes to twist the tire, about 100 calories are burned.Over time, the duration of the "tire" can be increased to 30 minutes.
It is desirable that the tire is equipped with massage balls for weight loss.For this reason, the first training can be painful.For the beginning, it is better to wrap the waist with a fabric belt, otherwise you risk preparing bruises.It is better for beginners to pay attention to light tires with a weight of up to 1.5 kg.
If you just twist the tire, you are too bored.We offer you a video with a dynamic series of exercises that aim to increase the general tone.
After warming up with a tire, go to the press.
Exercises on the press.The main thing
Important!If you download the press without observing a strict diet, you get the opposite effect: the press muscles increase and only increase the stomach visually.
With Torquenti you should not increase the case too high, but only get out of the ground by 45 degrees.It is not worth pressing the chin on the neck and flowing out the neck: the climb should be carried out due to the muscles of the press.
Follow your breath: lifting the housing should be carried out when exhaling.
It is important to carry out exercises at least for the so -called "burning" feeling: from that moment the press begins to pump.Each such approach is worth its weight in gold.
After the exercises on the press, turn the tire again for 10 minutes to consolidate the result.
How do I remove the stomach at home?
There are specially designed practice complexes for a flat belly that can easily perform at home and at the same time achieve excellent results.A selection of exercises that practice all groups of abdominal muscles.Exercise 1
Starting position - lying on the back, hands behind your head.Lift the body and at the same time pull your knees to the chest and heels to the buttocks.Draw the stomach as far as possible.Slate one leg (it stays on the weight) and pull the other leg to the opposite elbow.Then another knee is another elbow.20 do such approaches.
Exercise 2
The starting position is on the side, the legs are slightly curved on the knees.Lying on the left side to the right, turn one easily around your own axis around your own axis.Pull your hands to your heels and pull your knees and shoulder blades out of the ground.Hold the pose for a minute.Then do the same exercise on another side.Make 20 approaches.
Exercise 3
Starting position - The legs are bent on the back, rest on the floor, the lower back is pressed on the floor, the hands are along the body.Lift the pelvis when exhaling and pull the stomach.Keep the pose for 30-40 seconds.Then gently lower the pool onto the floor.Repeat the exercise 20 times.
Exercise 4
Starting position - On the back, the knees are pulled into the chest, the arms are divorced to the sides, the palms are pressed onto the floor.Lift the buttocks and transmit the hips a little to the right.Keep your knees together without lowering the floor.If you return to the starting position, you can do the same in the opposite direction.Make 20 approaches.
Exercise 5
The starting position is on the back, the legs are bent on the knees.The meetings are in one direction and the hands are in the other.This will turn your body into opposite directions.Then repeat the exercise, throw your knees in the other direction and your hands on the contrary.Do 20 exercises.
Exercise is recommended to anyone who wants to reduce weight without health, including young mothers.
How do I remove the lower abdomen?
One of the most problematic zones in many women is the lower abdomen.Which exercises help to return the elasticity of the lower abdomen?
Traditional exercises for the lower part of the press: on the back lay on vertical legs;Increasing the pelvis with a simultaneous upstairs upwards, while the coccyx breaks off the floor.
Frequent mistakes: help yourself with your feet, which leads to a load of the hip joints and muscles of the legs and not on the press.
Your goal is not only to increase your legs, but to train and pull exactly the muscles of the lower abdomen, i.e.H. A lot of work falls on the muscles of the pelvis.If you do exercises, focus on it, feel a burning feeling in the lower abdomen - this is the result of muscle work.
Subject to recommendations after 1.5 months, the stronger abdominal muscles keep the abdominal wall well.In addition to the flat stomach, they acquire 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 expander in the training program.Their advantage lies in the simultaneous inclusion of several muscle groups into work at the same time.
An elastic simulator for the press is therefore very popular, so that the stomach is elastic and tinted and at the same time strengthens the muscles of the back, legs and buttocks and can free the spine from the harmful load.
Exercise 1
Lie on the floor and repair your legs.Grate the handle with your hands and pull it to your chest.Lift your legs at an angle of 90 degrees and pull the handle over yourself. Do not lower your legs to the end and leave 5 to 6 centimeters on the floor.The exercise is good for the upper press.Exercise 2
Sit on the floor and smooth your legs.Hold on the handle and slowly extend until your head reaches the floor and then return to its original position.The movement pumps the lower press well.
Exercise 3
At the same time, lift the upper body when exhaling and bend your legs on your knees, which brings the handle to you.
However, do not forget about lessons and the right nutrition.After all, a flat stomach is a attitude to life.Only regular exercises and a competently composed diet will help to maintain the result.