Do you notice extra folds on your side and waist and you can't be able to make your favorite jeans?It's time to bring in shape: removing the stomach and fighting excess fat.How to quickly remove the stomach and in a short time to become the owner of a seductive figure (or 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, on a flat stomach, you can forget.
Both men and women want to get rid of a large part of the abdomen
7 simple tips for a beautiful waist
Avoid stress
In stressful situations in the body, cortisol - hormone levels, which with prolonged high indicators, promote the accumulation of fat on the abdomen.Use confirmation tools to calm: Valerian extract, motherwort, teach loved ones to make a recreation massage.
Positive emotions will help to correct the figure
Restricts the use of alcohol
Alcohol also increases the amount of cortisol and promotes the appearance of lumbar fat deposits.In addition, during alcohol, it is difficult to control hunger.
In order to get rid of the stomach, it is worth abandoning alcohol
Beer is especially dangerous, which contains phytoestrogens and also promotes fat deposition.Did you notice the so -called "beer bumps"?If you decide to fight for a thin waist, it is best to completely exclude beer from the diet.The same goes for "club" cocktails such as Pin-Lodge or Mochito- they have a lot of sugar.If alcohol is not avoided, drink white dry wine.
Exclude calorie products from diet
Unfortunately, otherwise you will not get rid of extra ballast.If you want to remove excess fat from the pages and abdomen, you should sit on a diet for two weeks.
Remember: To lose weight, you have to spend more calories than consumed.To prevent 1 kg, it is necessary to create 7,000 calories deficits in the body.Perhaps it will be easier to refuse a dense dinner than running around the park for three hours.
Fewer starch, more fiber
The diet should include as many green and red vegetables as possible, but make sure they do not have starch.Fiber in vegetables helps to reduce weight.Its fibers fill the stomach and the person does not suffer from a feeling of hunger.Also diversify the diet with wild or brown rice, poultry meat and fish.
For weight loss, leaning on vegetables
Make a list of stop products
Overcome any meat cooked from the diet - steam.Forget about fast food, chips and crackers, milk cocktails, ice cream installation, prepare diet snacks: slices of carrots or green apples, fresh berries.
If you are mad, drink simple water: In a half -liter green tea bottle, it contains about 135 kcal, the same volume of lemonade contains more than 200 kcal.Coca-Cola itself will not cause obesity as a popular soda myth reads, but it is better for those who want to lose weight are better to leave.
All fruits are equally useful
Avoid fruits with high fructose, which quickly "saturates" the liver with glycogen and only with your fingers more strongly appetite: grenade, cherries, grapes (without bones), bananas, watermelon, pear, dried fruits, figs, mangoes.
Drink a lot of water
Use at least 2 liters of water during the day.Water "accelerates" metabolism, removes toxins and toxins.And with bad metabolism, it is almost impossible to escape fat.If the excretion system does not work badly - get diuretics.To get rid of the stomach, the exchange of water must be very active.
Unfortunately, all these actions will be useless without physical exercise.In order to quickly remove the stomach and muscles with a tone, you have to do two simple exercises every day: switch to the hoop and download the press.
Board exercises
Start lessons with the hoop - so you will prepare your abdominal muscles for press training.
The daily 10 -minute complex, which has a hoop, improves blood circulation and metabolism, normalizes lymphatic flow in problem areas (and this is necessary in the fight against sides and cellulite).About 100 calories burn within 10 minutes of returning the hoop.Over time, the duration of the "hoop" exercise can increase to 30 minutes.
It is advisable that the hoop is fitted with massage balls for weight loss.Because of them, the first exercise can be painful, so it is best for beginners to be wrapped in a waist tissue belt, otherwise you will risk making bruises.It is better for beginners to pay attention to light hops weighing up to 1.5 kg.
If you just go to the hoop, you are very boring, we offer a dynamic set of video exercises aimed at increasing the general tone.
After warming up with the hoop, go to the press.
Exercises on the press.Principal
Important!If you download the press without observing a strict diet, you will achieve the opposite effect: press muscles will grow and visually only increase the stomach.
With Torquenti, you don't have to raise the case too high, just grow 45 degrees from the floor.It is not worth pressing the chin neck as well as straining the neck: the rise should be carried out due to press muscles.
Follow your breath: Rise to the case should be done during exhalation.
It is important to perform exercises, at least the so -called exercises.Before the feeling of "burning": From this moment on, the press begins to pump.Each such approach is worth its weight in gold.
After pressing the press, turn the hoop back again for 10 minutes to consolidate the result.
How to remove the stomach at home?
There are specially designed exercises complexes for flat belly that are easy to perform at home and at the same time achieve excellent results.Selection of exercises that use all groups of abdominal muscles.Exercise 1
Starting position - lying on your back, your hands behind you.Raise your body and bring your elbows to the chest at the same time, and the heels to the buttocks.Draw the belly as much as possible.Align one leg (it stays in weight) and pull the other leg to the opposite elbow.Then another article is to another elbow.Make 20 such approaches.
Exercise 2
The starting position is on the side, the legs slightly bent on the knees.The left side was lying on the right, slightly deviated around its own axis.Pull your hands on the heels, and with the knees and shoulder blades out of the floor.Hold the posture for a moment.Then do the same exercise that lies on the other side.20 approaches.
Exercise 3
Starting position - On the back, the legs are bent, resting on the floor, and lower back on the floor, the hands along the body.To remove, raise the pelvis above and pull the abdomen.Hold the posture for 30-40 seconds.Then smoothly cut the pelvic floor.Repeat the exercise 20 times.
Exercise 4
Starting position - On the back, the elbows flowing to the chest, the arms are divorced on the sides, the palms are pressed on the floor.Raise the buttocks and wrap your thighs slightly on the right side, keep the elbows together on the floor.When returning to the initial state, do the same in the opposite direction.20 approaches.
Exercise 5
The starting position is on the back, the legs bent on the knees.The assemblies are in one direction, and the hands are in the other.Thus, your body revolves in the opposite direction.Then repeat the exercise, throw your elbows in another direction, and vice versa.Do 20 exercises.
Exercises are recommended for anyone who wants to reduce weight without harm to health, including young mothers.
How to remove the lower belly?
One of the most problematic zones in many women is the lower abdomen.What exercises will help to return the lower abdominal elasticity?
Traditional exercises to the bottom of the press: climbing the vertical legs from the position - lying on the back;To raise the pelvis at once above, the tail bone removes the floor.
Frequent mistake: Raise, help your feet, which causes loading on the legs and muscles of the legs, not on the press.
Your goal is not only to raise the legs but also to develop and pull the lower abdominal muscles exactly, that is, many working pelvic muscles.When you do the exercises, concentrate on it, feel the burning sensation in the lower abdominal cavity - this is the result of muscle work.
After 1.5 months of recommendations, the strong abdominal muscles of the abdominal cavity are well caught.In addition to the abdominal cavity, you can buy a stylish 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 curriculum.Their advantage lies in simultaneous involvement of several muscle groups at the same time.
Thus, the elastic simulator for the press is very popular, allowing the stomach to become elastic and tone and at the same time strengthen the back muscles, legs and buttocks, releasing the spine from harmful load.
Exercise 1
Lay on the floor and fix your feet.Rinse the handle with your hands and pull it to the chest.Raise your feet at an angle of 90 degrees, and take the handle on your own.Do not lay your feet on the floor, leave 5-6 inches on the floor.Exercise is good for the top press.Exercise 2
Sit on the floor and straighten your feet.By pressing the handle, slowly deviate from the back until your head reaches the floor, then return to its original position.The exercise is well poured into the lower press.
Exercise 3
When removing, raise the upper body at the same time and bring your feet to the knees, bring the handle to them.
But then do not forget about the classes and proper nutrition.After all, a flat stomach is a lifestyle.Only regular exercises and a competently compiled diet will help maintain the result.