Did you notice additional folds on the side and waist and you can't fasten your favorite jeans?It's time to catch up in the form: remove stomach and fight with excess fat.How to quickly remove the stomach and in a short time to become a seductive figure (or 6 dice printing, if you are a man)?This article contains the most efficient print exercises and dietary advice, because without a right diet about a flat stomach you can forget.
Both men and women want to get rid of a great belly
7 simple tips for a beautiful waist
Avoid stress
In stressful situations in the body, the level of cortisol - hormone, which, with extended high indicators, promotes the battery of fat on the abdomen.The use of verified agencies: Valerian extract, mother, teaching loved ones to perform a relaxing massage.
Positive emotions will help correct the figure
Limit the use of alcohol
Alcohol also increases the amount of cortisol and contributes to the appearance of the fat deposit in the waist.In addition, it is difficult to control the hunger during alcohol.
To remove the stomach, it is worth leaving alcohol
The beer is especially dangerous, which contains phytoestrogene, which also contribute to the deposition of fat.You noticed so-thecalated "tummies" beer "? If you decide to fight a thin waist, it is better to exclude beer from diets. It is like a PIN-lodge or mochito. If alcohol doesn't avoid, drink white dry wine.
Turn off calorie products from diet
Wow, otherwise you can't get rid of the extra ballast.If you want to remove excess fat from the side 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.To get rid of 1 kilo, it is necessary to create a shortage of 7000 calories in the body.It may be easier to reject a thick dinner than running around the park for three hours.
Less starch, more fiber
The diet should contain as much green and red vegetables as possible, but make sure they have no starch.The fibers located in vegetables helps reduce weight.The fibers are filled with the stomach, and the person does not bother the feeling of hunger.Also diversify a diet with wild or brown rice, meat poultry and fish.
For weight loss, skinny on vegetables
Create a list of stops
Cross any meat cooked on fire from diet - steam.Forget the fast food, chips and crackers, dairy cocktails, ice cream-instead, prepare nutritional snacks: carrot slices or green apple, fresh berries.
If you are thirsty, drink simple water: in a semi-liter green tea, it contains about 135 kcal, lemonade of the same volume contains more than 200 kcal.Coca-Cola itself will not lead to obesity, because a popular myth about Soda is, but it is better for those who want to lose weight better.
Not all fruits are equally useful
Avoid fruits with a high fructose content, which quickly "secures" the liver and only attaches an appetite: grenade, cherry, grapes, watermelon, pear, dried apricots, figs, mangoes.
Drink a lot of water
During the day, use at least 2 liters of water.Water "Accelerates" metabolism, removes toxins and toxins.And with bad metabolism, releasing from fat is almost impossible.If the excretive system does not work bad - take diuretics.To remove stomach, the exchange of water must be very active.
Unfortunately, all these actions will be useless without physical exercises.To quickly remove stomach and tons muscles, you need to make two simple exercises every day: twist the hoop and download the print.
Plate exercises
Start your hoop classes - so you will prepare your abdominal muscles for printing exercises.
The daily 10-minute complex with the hoop will improve blood circulation and metabolism, normalizes the lymph flow in problem areas (and it is necessary in the fight against side and cellulite).In 10 minutes of hoop twisting, about 100 calories burned.Over time, the duration of "hoops" exercises can be increased for 30 minutes.
It is desirable that a weight loss is equipped with massage balls.Because of them, the first training can be painful, so it is better to wrap the waist cloth, otherwise you risk making bruises.It is better for beginners to pay attention to light hoops weight up to 1.5 kg.
If you just twist the rim, you're too bored, we offer you a video with a dynamic set of exercises focused on increasing the general tone.
After heating with the hoop, go to the press.
Print exercises.Main
Important!If you take the press without watching a strict diet, you will achieve the opposite effect: the print muscles will increase and visually only increase your stomach.
With Torquenti, you should not lift the housing too high, only rise 45 degrees from the floor.It is not worth pressing the chin to the door as well as the door strain: the increase should be performed due to print muscles.
Follow your breath: Raising the housing should be carried out on exhalation.
It is important to perform exercises at least by so -accalized "burning" feeling: from this moment, the press begins to pump.Each such approach is worth your weight in gold.
After the print exercises, you twist the rim again 10 minutes to consolidate the result.
How to remove stomach at home?
There are specially designed complexes for flat stomach exercises, which are easily performed at home and at the same time achieve excellent results.Selection of exercises that practice all groups of abdominal muscles.Exercise 1
Beginning position - lying on your back, arms behind your head.Raise the body and pull your knees in your chest at the same time, and the heels into the buttocks.Draw your stomach as much as possible.Correct one leg (remains weighted) and pull the other leg to the opposite elbow.Then another knee to another elbow.Make 20 such approaches.
Exercise 2
The starting position is on the side, the legs are slightly bent in the knees.Bearing on the left side, right, twist a small housing around your axle.Pull your hands on the heel, while pulling your knees and blades off the floor.Keep a pose for a minute.Then do the same exercise that lies on the other side.Make 20 accesses.
Exercise 3
The starting position - on the back are feet bent, they rest on the floor, the lower back is pressed on the floor, the hands are along the body.To lift the pelvis and pull the stomach.Hold the POSE for 30-40 seconds.Then lower the pelvis to the floor smoothly.Repeat the exercise 20 times.
Exercise 4
The starting position - on the back, the knees were pulled to the chest, the hands are divorced to the sides, the palms are pressed on the floor.Raise your butt and slide the hips to the right, hold your knees together without lowering to the floor.Return to the starting position, do the same in the opposite direction.Make 20 accesses.
Exercise 5
The starting position is on the back, the legs are bent in the knees.Gatherings are in one direction, and the hands are in the other.So your body will spin in opposite directions.Then repeat the exercise, throwing knees into another direction and arms otherwise.Up to 20 exercises.
Exercise is recommended to anyone who would like to reduce the weight without harm health, including young mothers.
How to remove the lower abdomen?
One of the most problematic zones in many women is lower abdomen.What exercises will help return the elasticity of the lower abdomen?
Traditional exercises, to the lower print: an increase in vertical legs from the position - lying on the back;Raising a bowl with at the same time up, while the tailgate is moving away from the floor.
Frequently Error: When lifting, help yourself with your feet, leading to the cargo on the hook and leg muscles, not on the press.
Your goal is not just to lift your legs, but to make and pull the exact lower abdomen muscles, I.e.A lot of work falls on the pelvic muscles.When you perform exercises, concentrate on this, feel the ignition of the sensation in the lower abdomen - it is the result of muscle work.
Subject to recommendations after 1.5 months, stronger abdominal muscles will take good abdominal wall.Next to a flat belly, you will gain an elegant waist - the same muscle groups are responsible for it.
Adderder for printing
If you want to achieve the result as quickly as possible, you can include Expander Exercises in the Training Program.Their advantage lies in the simultaneous involvement of several muscle groups in the work at once.
Thus, the elastic printing press is very popular, which allowed the elastic stomach and toner, and at the same time strengthen the back muscles, legs and buttocks, release your spine from harmful load.
Exercise 1
Lie down on the floor and fix your legs.Rub your handle with your hands and pull it up to your chest.Lift your legs at an angle of 90 degrees, while pulling your handle over yourself.Do not lower your legs on the floor until the end, leave 5-6 inches to the floor.Exercise is good for the upper press.Exercise 2
Sit on the floor and correct your legs.Hold on to the lever, slowly deviate until your head reaches the floor, then return to the original position.Exercise pump lower well.
Exercise 3
At the outset, lift the upper body at the same time and bend your legs on the knees, bringing your hand to them.
But then don't forget after that about teaching and proper nutrition.Finally, flat stomach is a way of life.Only regular exercises and competently assembled nutrition will help maintain the results.