Have you noticed additional creases from your sides and waist and cannot attach your favorite jeans?It is time to get in shape: to remove the stomach and fight with excess fat.How to quickly remove your stomach and in a short time to become the owner of a seductive figure (or a press with 6 cubes if you are a man)?This article contains the most effective press exercises and eating tips, because without the right diet around a flat stomach you can forget.
Both men and women want to get rid of a big belly
7 Simple Tips for Beautiful Waist
Avoid stress
In stressful situations in the body, the level of cortisol, a hormone that, with prolonged high indicators, promotes the accumulation of fat on the abdomen.Use verified means to calm down: Valerian extract, mothers, teach loved ones to do a relaxing massage.
Positive emotions will help to correct the figure
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, it becomes difficult to control hunger during alcohol.
To remove the stomach, it is worth abandoning alcohol
Beer is particularly dangerous, which contains phytoestrogens and also contributes to the deposition of fat.Watching the so -called "beer cups"?If you decide to fight for a slim waist, it is better to completely exclude beer from the diet.The same applies to the club cocktails such as a PIN or Mokito, they have a lot of sugar.If alcohol is not avoided, drink white dry wine.
Turn off the calorie products from the diet
Alas, otherwise you can't get rid of the extra ballast.If you want to remove excess fat from the sides and abdomen, you should sit on a diet for a few weeks.
Remember: to lose weight, you need to spend more calories than you consume.In order to get rid of 1 kilogram, it is necessary to create a deficiency of 7000 calories in the body.It may be easier to quit a thick dinner than run around the park for three hours.
Less starch, more fiber
The diet should include as many green and red vegetables as possible, but make sure they have no starch.Fiber contained in vegetables help to lose weight.His fibers fill his stomach and one does not torment the feeling of hunger.Also diversify the diet with wild or brown rice, homemade meat and fish.
For weight loss, lean on vegetables
Make a list of stop products
Cross any meat prepared on fire from the diet - steam.Forget about fast foods, chips and biscuits, dairy cocktails, ice cream in them, prepare diet snacks: 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, the lemonade of the same volume contains more than 200 kcal.Coca-Cola itself will not lead to obesity, as the popular myth of soda reads, but it is better for those who want to lose weight, it is better to abandon it.
Not all fruits are equally useful
Avoid fruits high in fructose, which quickly "saturates" the liver with glycogen and only fingers appetite more strong: grenade, cherries, grapes (boneless), banana, watermelon, pear, dried apricots, figs, mango.
Drink a lot of water
Use at least 2 liters of water during the day.Water "accelerates" metabolism, eliminates toxins and toxins.And with bad metabolism, getting rid of fat is almost impossible.If the excrement system does not work slightly - take diuretics.To remove the stomach, water exchange must be very active.
Unfortunately, all these actions will be useless without exercise.To quickly remove the stomach and tone the muscles, you need to do two simple exercises every day: rotate the hoop and download the press.
Board
Start classes with the hoop - so you will prepare the abdominal muscles for the exercise in the press.
The daily 10-minute hoop complex will improve blood circulation and metabolism, normalizes lymphatic flow in problem areas (and this is necessarily in the fight against countries and cellulite).After 10 minutes of twisting, about 100 calories are burned.Over time, the duration of the "hoop" exercise can increase to 30 minutes.
It is desirable that the weight loss hoop is equipped with massage balls.Because of them, the first training can be painful, so it is better to wrap your waist with a cloth belt for starters, otherwise you run the risk of making bruises.It is better for beginners to pay attention to the light hoops weighing up to 1.5 kg.
If you just rotate the hoop, you are too bored, we offer you a video with a dynamic set of exercises aimed at increasing the overall tone.
After warming up with a hoop, go to the press.
Press exercises.Main
Important!If you download the press without observing a strict diet, you will achieve the opposite effect: the muscles of the press will increase and visually only increase the stomach.
With Torquenti, you should not raise the case too high, just rise to 45 degrees from the floor.It is not worth pushing your chin to your neck as well as evaluating the neck: the lifting should be done due to the muscles of the press.
Follow your breath: lifting the case should be done when exhaled.
It is important to perform exercises at least to the so -called "burning" feeling: from that moment the press begins to pump.Every such approach is worth your weight in gold.
After exercise on the press, rotate the hoop again for 10 minutes to consolidate the result.
How to remove the stomach at home?
There are specially designed complexes of flat belly exercises that are easy to perform at home and at the same time achieve excellent results.Choosing exercises that practice all groups of abdominal muscles.Exercise 1
Starting position - lies on your back, hands behind your head.Lift the body and simultaneously pull your knees to your chest and the heels to the buttocks.Draw the stomach as much as possible.Straighten one leg (stays in weight) and pull the other leg to the opposite elbow.Then another knee is on another elbow.Make 20 such approaches.
Exercise 2
The starting position is on the side, the legs are slightly bent at the knees.Lying on the left, on the right, rotate a slightly case around your own axis.Pull your hands to your heels as you pull your knees and shoulder blades from the floor.Hold the posture for a minute.Then do the same exercise lying on the other hand.Make 20 approaches.
Exercise 3
Starting position - the backs are bent on the back, rest on the floor, the lower back is pressed against the floor, the arms are along the body.Lift your pelvis up and pull your stomach.Hold the posture for 30-40 seconds.Then smoothly lower your pelvis to the floor.Repeat the exercise 20 times.
Exercise 4
Starting position - the knees are pulled to the chest, the arms divorce from the side, the palms are pressed against the floor.Lift your butt and transfer your hips to the right, keep your knees together without lowering to the floor.Returning to the starting position, 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 gatherings are in one direction and the hands are in the other.This way your body will rotate in opposite directions.Then repeat the exercise, throwing your knees in the other direction and hands in the opposite.Do 20 exercises.
Exercise is recommended for anyone who would like to lose weight without harm to health, including young mothers.
How to remove the lower abdomen?
One of the most problem areas in many women is the lower abdomen.What exercises will help to restore the elasticity of the lower abdomen?
Traditional exercises, to the lower part of the press: lifting to vertical legs from the position - lying on the back;Lifting the pelvis at the same time upwards until the tail is torn off the floor.
Frequent mistake: When lifted, help with your feet, leading to load on the hip joints and leg muscles, not on the press.
Your goal is not only to lift your legs, but also to exercise and pull the muscles of the lower abdomen exactly, ie.A lot of work falls on the pelvic muscles.When performing exercises, concentrate on this, feel a burning sensation in the lower abdomen - this is the result of muscle work.
Subject to recommendations after 1.5 months, the stronger abdominal muscles will hold the abdominal wall well.In addition to the flat belly, you will acquire an elegant waist - the same muscle groups are responsible for her.
Aspander for the press
If you want to achieve the result as quickly as possible, you can include expansion exercises in the training program.Their advantage lies in the simultaneous inclusion of several muscle groups in the work at one time.
So, the elastic press simulator is very popular, which allows the stomach to be elastic and toned and at the same time strengthens the muscles of the back, legs and buttocks, releasing the spine from the harmful load.
Exercise 1
Lie on the floor and straighten your feet.Rub the handle with your hands and pull it to the chest.Raise your feet at an angle of 90 degrees until you pull the handle on yourself.Do not lower your legs to the floor, leave 5-6 centimeters on the floor.The exercise is good for the upper press.Exercise 2
Sit on the floor and straighten your legs.Holding on the handle, slowly deviate until your head reaches the floor, then return to your original position.The exercise pumps the well with a lower press.
Exercise 3
At the same time, lift the upper body and bend your legs at the knees by bringing them the handle.
But then do not forget about the classes and proper nutrition.After all, the flat stomach is a way of life.Only regular exercises and a competent diet will help maintain the result.