Have you ever noticed extra folds on your side and your waist and can't fix your favorite jeans?It's time to bring yourself into shape: remove the stomach and fight with the excess of fat.How to quickly remove the stomach and in a short time to be the owner of a seductive figure (or 6 cubic press if you are a person)?This article contains the most effective press exercises and nutritional tips because you can forget it without a proper diet about a flat stomach.
Both men and women want to get rid of a big belly
7 simple tips for the nice waist
Avoid stress
In the stressful situations of the body, the level of cortisol hormone, which with prolonged high indicators promotes fat accumulation on the abdomen.Use controlled tools to reassure you: valerian extract, motherwort, teach your loved ones to make a relaxing massage.
Positive emotions help to correct the figure
Limit the use of alcohol
Alcohol increases the amount of cortisol and contributes to the appearance of fat deposits in its waist.In addition, alcohol will be difficult to control hunger.
It is worth leaving alcohol to remove the stomach
Beer is particularly dangerous, which contains phytoestrogens and contributes to fat deposits.Did you observe the so -called "brewers"?If you decide to fight for a thin waist, it is better to completely exclude beer from your diet.The same applies to "club" cocktails, such as a Pin-Lodge or Mochito, lots of sugar.If alcohol is not avoided, drink white dry wine.
Excludes calorie products from diet
Unfortunately, otherwise you can't get rid of the extra ballast.If you want to remove excess fat from the side and the abdomen, sit on a diet for a few weeks.
Remember: you need to spend more calories than you consume to lose weight.To get rid of 1 kilogram, you need to form 7000 calories in the body.Perhaps it will be easier to deny a dense dinner than to run in the park for three hours.
Less starch, more fiber
The diet should contain as much green and red vegetables as possible, but be careful not to have starch.Fiber in vegetables helps to reduce weight.The fibers fill the stomach and a person is not agonizing the feeling of hunger.Diversify the diet with wild or brown rice, poultry meat and fish.
Rely on vegetables to lose weight
Make a list of Stop products
Get meat cooked from the diet - steam.Forget fast food, chipset and biscuits, dairy cocktails, ice cream, make diet snacks: carrots or green apples, fresh berries.
If you are thirsty, drink simple water: in half a liter of green tea approx.It contains 135 kcal, the lemonade of the same volume contains more than 200 kcal.Coca-Cola itself does not lead to obesity as the popular myth of soda gives it, but it is better for those who want to lose weight is better to leave.
Not all fruits are equally useful
Avoid fructos with high fructose content, which quickly "saturate" the liver with glycogen and only stronger appetite: grenade, cherry, grapes (without bones), banana, watermelon, pear, dried fruits, dried apricots, 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 poor metabolism, it is almost impossible to get rid of it.If the emptying system does not work badly - take diuretics.Water exchange must be very active to remove the stomach.
Unfortunately, these activities will be useless without physical exercises.In order to quickly remove the stomach and tonic the muscles, you need to do two simple exercises every day: unscrew the ring and download the press.
Deck exercises
Start the watches using the hoop - thus preparing the abdominal muscles for press practices.
The 10 -minute complex of the hoop improves blood circulation and metabolism, normalizes the lymphatic current in problem areas (and this is essential in the fight against pages and cellulite).About 100 calories are burned in 10 minutes.Over time, the duration of the "hoop" exercise can be increased to 30 minutes.
It is desirable that the weight loss is equipped with massage balls.Therefore, the first workout can be painful, so it is better for beginners to roll the waist with a cloth with a belt, otherwise it will risk bruising.It is better for beginners to pay attention to light circles up to 1.5 kg.
If you just twist the ring, it is too bored, we offer a video with a dynamic set of practice aimed at increasing the overall sound.
After heating a ring, go to the press.
Exercises in the press.The main
Important!If you download the press without observing a strict diet, it will have the opposite effect: the growth of the press muscles and visually increased only by the stomach.
In the case of torquente, you should not raise the case too high, just rise 45 degrees from the floor.It is not worthwhile to press your chin on the neck and strain your neck: the rise should be made due to the press muscles.
Follow your breath: the case should be eliminated by exhale.
It is important to do exercises for at least the so -called "burning" feeling: from that moment on, the press begins to pump.Every such approach is worth the weight of the gold.
After practicing the press, screw the ring again for 10 minutes to solidify the result.
How to remove the stomach at home?
There are specially designed complexes for the flat belly that are easy to do at home and at the same time achieve excellent results.Choosing exercises for all groups of abdominal muscles.1 Exercise
Beginner situation - lying on your back, your hand behind your head.Raise the body and simultaneously pull your knees to the chest, the corner to the bottom.Draw the stomach as much as possible.One straight one leg (stays on weight) and pull the other leg to the opposite elbow.Then another knee is another elbow.Create 20 such approaches.
2. Exercise
The starting position is on its side and the legs are slightly bowed to the knees.On the left, lying to the right, screw slightly around your own axis.Pull your hand to the heel while pulling your knees and the floor.Hold the pose for a minute.Then do the same exercise on another side.Create 20 approaches.
3. Exercise
Selection - The legs bow down, rest on the floor, press the lower back to the floor, the hands are along the body.During exhalation, lift the pool and tighten the stomach.Hold the pose for 30-40 seconds.Then lower the pelvis to the floor smoothly.Repeat the exercise 20 times.
4. Exercise
Selection - The knee at the back lies to the chest, the arms become to the side, and the palms are pressed on the floor.Raise the buttocks and put the hips a little to the right, keep your knees together without letting it on the floor.Returning to the starting position, you will be the same in the opposite direction.Create 20 approaches.
5 Exercise
The starting position is on the back and the legs are leaning on the knees.The gatherings 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 knees in the other direction, and your hands in the opposite.Do 20 exercises.
Exercise is recommended for anyone who wants to reduce the weight of health, including young mothers, not.
How to remove the lower abdomen?
In many women, one of the most problematic zones is the lower abdomen.What exercises help to reproduce the lower abdomen?
Traditional exercises for the lower part of the press: rising to vertical legs from the position - lying in the back;Education of the pelvis is upward upwards as the tailbone disappears from the floor.
Frequent mistake: help yourself with your feet, leading to the load on the hip joints and legs, not in the press.
The goal is not only to lift your feet, but also to work out and pull the lower abdominal muscles, that is, a lot of work falls on the pelvic muscles.When doing exercises, concentrate on this, feel the burning feeling in the lower abdomen - this is the result of muscle work.
Depending on the recommendations after 1.5 months, the abdominal muscles of the stronger abdominal muscles will keep the abdominal wall well.In addition to the flat belly, you can also get an elegant waist - the same muscle groups are responsible for it.
Sipander for the press
If you want to achieve the result as quickly as possible, you can incorporate exercises with the expansion of the training program.Their advantage is that it is simultaneously integrating multiple muscle groups into work.
Thus, the elastic simulator of the press is very popular, allowing stomach elasticity and tone, and at the same time strengthens the back, legs and buttock muscles, relieving the spine from harmful loads.
1 Exercise
Lie on the floor and fix your leg.Rub the handle with your hand and pull it to your chest.Raise your leg at an angle of 90 degrees while pulling the handle.Do not lower your feet to the floor to the end, leave it 5-6 centimeters on the floor.Practice is good for the top press.2. Exercise
Sit down the floor and straighten the leg.Keeping the handle, return slowly until your head reaches the floor and then return to its original position.The exercise pumps the lower pressure well.
3. Exercise
After exhaling, lift the upper body simultaneously and bend your leg to your knees and bring them the handle.
But then don't forget about classes and proper nutrition.After all, the flat stomach lifestyle.Only regular exercises and a competently composed diet help maintain the result.