Have you noticed extra folds on the sides and life and you can't fix your favorite jeans?It is time to get fit: remove the stomach and fight with the excess of fat.How to quickly remove the stomach and in a short time to become the owner of a seductive figure (or a print with 6 cubes, if you are a man)?This article contains the most effective printing exercises and nutritional suggestions, because without the right diet on a flat belly you can forget.
Both men and women want to get rid of a great abdomen
7 simple tips for a good life
Avoid stress
In stressful situations in 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: Valerian Extract, Motherwort, teaches their 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 life.In addition, during alcohol, it becomes difficult to control hunger.
To remove the stomach, it is worth abandoning alcohol
Beer is particularly dangerous, which contains phytoestrogens, also contributing to the deposition of Grassi.Have you observed the so -called "beer tummias"?If you decide to fight for a thin life, it is better to completely exclude beer from the diet.The same goes for the cocktails "Club" as a stiletto lodge or Mocchito-they have a lot of sugar.If the alcohol is not avoided, drink white dry wine.
Exclude caloric products from the diet
Alas, otherwise you cannot get rid of the extra ballast.If you want to remove excess fat from the sides and the abdomen, you should sit on a diet for a couple of weeks.
Remember: to lose weight, you have to spend more calories than those you consume.To get rid of 1 kilogram, it is necessary to create a deficiency of 7000 calories in the body.Perhaps it will be easier to refuse a dense dinner than run for the park for three hours.
Less starch, more fiber
The diet should include as many green and red vegetables as many as possible, but make sure they don't have starch.The fiber contained in vegetables helps to reduce weight.Her fibers fill the stomach and a person does not torment the feeling of hunger.The diet with wild or whole rice divers also diversifies, poultry and fish.
For weight loss, rely on vegetables
Create a list of Stop products
Sing any meat cooked on the fire from the diet - steam.Forget fast food, chips and crackers, dairy cocktails, the ice creams of them prepare diet snacks: slices of carrots or green apples, fresh berries.
If you are thirsty, drink simple water: in a half -liter green tea bottle, it contains about 135 kcal, the lemonade of the same volume contains more than 200 kcal.Coca-Cola itself will not lead to obesity, since the popular myth of the soda law, 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 a high content of fructose, which "quickly saturates" the liver with glycogen and only the appetite of the fingers more strongly: grenade, cherries, grapes (without bone), banana, watermelon, pear, dried fruit, dried apricots, figs, manghi.
Drink a lot of water
During the day, he uses at least 2 liters of water.The water "accelerates" the metabolism, removes toxins and toxins.And with the 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 exchange of water must be very active.
Unfortunately, all these actions will be useless without physical exercises.To quickly remove the stomach and tone the muscles, you need to do two simple exercises every day: rotate the circle and download the print.
Exercises on board
Start the lessons with the circle, then you will prepare the abdominal muscles for the press exercises.
A 10 -minute daily complex with a circle will improve blood circulation and metabolism, normalizes the lymphatic flow in the problems (and this is essential in the fight against the sides and cellulite).In 10 minutes of rotation of the frame, about 100 calories are burned.Over time, the duration of the "circle" exercise can be increased to 30 minutes.
It is desirable that the circle for weight loss is equipped with massage spheres.Thanks to them, the first training can be painful, so to start it is better to wrap life with a fabric belt, otherwise you risk preparing bruises.It is better for beginners to pay attention to the light circles that weigh up to 1.5 kg.
If you only turn the circle, you are too bored, we offer you a video with a dynamic set of exercises aimed at increasing the general tone.
After warming up with a circle, go to the press.
Press exercises.The main
Important!If you download the print without observing a rigorous diet, you will get the opposite effect: the press muscles will increase and visually increase only the stomach.
With torches, you shouldn't raise the case too high, just climb 45 degrees from the floor.It is not worth pressing the chin around the neck, as well as neck effort: the rise should be performed due to the press muscles.
Follow the breath: the lifting of the custody should be performed at the house.
It is important to perform exercises at least to the feeling of "burning" so called: from this moment, the press begins to pump.Each of these approach is worth its golden weight.
After the press exercises, twist the circle for 10 minutes to consolidate the result.
How to remove the stomach at home?
There are specially designed complexes of exercises for a flat abdomen, which are easy to perform at home and at the same time get excellent results.A selection of exercises that practice all groups of abdominal muscles.Exercise 1
Starting position - lying on the back, hands behind the head.He lifts the body and at the same time pulls his knees on his chest and heels to the buttocks.Draw the stomach as much as possible.It straightens a leg (remains in weight) and pulls the other leg on the opposite elbow.So another knee is for another elbow.Do 20 approaches of these.
Exercise 2
The starting position is on the side, the legs are slightly folded to the knees.Lie on the left side, on the right, a case revolves slightly around your axis.He pulls his hands on the heels, while pulling his knees and shoulder blades from the floor.Keep the installation for a minute.Then do the same exercise lying on another side.Do 20 approaches.
Exercise 3
Starting position - On the back, the legs are folded, rest on the floor, the lower back is pressed on the floor, the hands are along the body.At the house, raise the pelvis and pull the stomach.Keep the installation for 30-40 seconds.Then easily lower the pelvis on the floor.Repeat the exercise 20 times.
Exercise 4
Starting position - On the back, the knees are pulled on the chest, the arms are divorced on the sides, the palms are pressed on the floor.Lift the buttocks and transfer the sides 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.Do 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.Therefore, your body will turn in opposite directions.Then repeat the exercise, throwing your knees into the other direction and hands in the opposite.Do 20 exercises.
Exercise is recommended for all those who wish to reduce weight without damage to health, including young mothers.
How to remove the lower abdomen?
One of the most problematic areas of many women is the lower abdomen.What exercises will they help to return the elasticity of the lower abdomen?
Traditional exercises, to the lower part of the print: upholstered to the vertical legs from the position - lying on the rear;Raising the pelvis with a simultaneous upwards upwards, while the coccyx breaks from the floor.
Frequent error: when lifting, helped with your feet, which brings to a load on the hip joints and on the legs of the legs and not in the print.
Your goal is not only to increase your legs, but train and pull exactly the muscles of the lower abdomen, or a lot of work falls on the pelvis muscles.When performing exercises, focusing on this, you feel a burning feeling 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 acquire an elegant life: the same muscle groups are responsible for it.
Aspander for printing
If you want to get the result as quickly as possible, you can include exercises with an expansion in the training program.Their advantage lies in the simultaneous inclusion of different muscle groups in the work simultaneously.
Therefore, an elastic print simulator is very popular, allowing the stomach elastic and toned and at the same time strengthening the muscles of the back, legs and buttocks, freeing the spine with a harmful load.
Exercise 1
Lie on the floor and fix the legs.Rub the handle with your hands and pull it on your chest.Lift your legs at an angle of 90 degrees, while pulling your handle on you.Do not lower your legs to the floor in the end, leave 5-6 centimeters on the floor.The exercise is good for the upper printing.Exercise 2
Sit on the floor and straighten your legs.Keeping it on the handle, slowly deflect back until the head reaches the floor, then returns to its original position.The pompone exercise well the lower print.
Exercise 3
At the epilation, simultaneously lift the upper part of the body and fold the legs on the knees, bringing the handle.
But then don't forget after the classes and proper nutrition.After all, a flat belly is a way of life.Only regular exercises and a diet composed with competence will help to maintain the result.