Have you noticed additional folds on your sides and waist and you can't fix your favorite jeans?Time time to bring yourself into shape: remove your stomach and fight with excess fat.How to quickly remove the stomach and in a short time to become the owner of a seductive figure (or a 6 -cube press, if you are human)?This article contains the most effective press exercises and nutritional tips, because without the right diet for a flat stomach you can forget.
Both men and women want to get rid of a big belly
7 simple tips for a beautiful waist
Avoid stress
In stressful situations in the body, cortisol level - hormone, which, with high prolonged indicators, promotes the accumulation of fat in the abdomen.Use verified tools to calm: Valerian extract, motherwort, teach loved ones to make a relaxing massage.
Positive emotions will help when correcting the picture
Limit alcohol use
Alcohol also increases the amount of cortisol and contributes to the appearance of waist fat deposits.In addition, during alcohol, it becomes difficult to control hunger.
To remove the stomach, it's worth abandoning alcohol
Beer is particularly dangerous, which contains phytoestrogens, also contributing to fat storage.Did you observe the so -called "Beer Tummies"?If you decide to fight for a thin waist, it is best to completely exclude beer from the diet.The same is true for "Club" cocktails as a log-lodge or mochito -ta have a lot of sugar.If alcohol is not avoided, drink dry white wine.
Exclude calorie products from diet
Sadly, otherwise you can't get rid of extra ballast.If you want to remove excess fat from the sides and abdomen, you should sit on a diet for two weeks.
Remember: to lose weight, you have to spend more calories than you consume.To get rid of 1 kilo, it is necessary to create a lack of 7,000 calories in the body.Maybe it will be easier to refuse a dense dinner than running through 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.The fiber included in the vegetables helps reduce weight.Its strands fill the stomach, and a person does not beat the feeling of hunger.Also diversify the diet with wild rice or brown, poultry and fish.
For weight loss, rely on vegetables
Make a list of ban products
Cross any meat cooked on fire from the diet - steam.Forget about fast foods, chips and crackers, milk cocktails, ice cream-on, prepare Snack diet: slices of carrots or green apples, fresh berries.
If you are thirsty, drink plain water: in a half -liter bottle of green tea, it contains about 135 kcal, lemonade with the same volume contains more than 200 kcal.Coca-Cola herself will not lead to overweight, 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 just as useful
Avoid fruits with a high fructose content, which quickly "saturates" the liver with glycogen and only fingers the appetite more strongly: grenades, cherries, grapes, bananas, watermelon, pear, dried fruits, dried apricots, figs, mango.
Drink a lot of water
During the day, use at least 2 liters of water.Water "accelerates" metabolism, removes toxins and toxins.And with poor metabolism, getting rid of fat is almost impossible.If the excretion system does not work poorly - get diuretics.To remove the stomach, water exchange must be very active.
Unfortunately, all these actions will be useless without physical exercise.In order to quickly remove the stomach and toning the muscles, you need to do two simple exercises daily: turning the turn and discharge the press.
On board
Start classes with the hoof - so you will prepare your abdominal muscles for exercises in the press.
A daily 10-minute complex with a peg will improve blood circulation and metabolism, normalizes lymph flow in problems with problems (and this is indispensable in the fight against sides and cellulite).In 10 minutes turning, about 100 calories burn.Over time, the duration of the "Hoop" exercise can be increased to 30 minutes.
It is desirable that the weight loss peg is equipped with massage balls.Because of them, the first training can be painful, so for beginners it is best to wrap the waist with a cloth strap, otherwise you risk making bruises.It is best for beginners to pay attention to light syllables weighing up to 1.5 kg.
If you just turn the stake, you are very upset, we offer you a video with a dynamic set of exercises aimed at enhancing the general tone.
After warming up with a pin, go to the press.
Exercises in the press.Leading
Important!If you discharge the press without observing a strict diet, you will achieve the opposite effect: the press muscles will grow and visually increase the stomach.
With the torque, you should not raise the very high opportunity, simply raise 45 degrees from the floor.It is not worth pressing the beard on the neck as well as strain the neck: lifting should be performed due to the press muscle.
Follow your breath: Removing the issue should be performed in extraction.
It is important to perform exercises at least for the feeling of so -called "burning": from this moment, the press begins to pump.Eachdo such approach is worth its weight in gold.
After exercises in the press, turn again for 10 minutes to consolidate the result.
How to remove your stomach at home?
There are specially designed complexes of exercises for a flat belly, which are easy to perform at home and at the same time achieve excellent results.A selection of exercises that practice all abdominal muscle groups.Exercise 1
Starting position - lying on the back, hands behind the head.Raise the body and at the same time pull your knees to the chest, and the heels in the buttocks.Draw the stomach as much as possible.Run one leg (remains in weight) and pull the other leg to the opposite elbow.Then another knee is on another elbow.Do 20 such approaches.
Exercise 2
The starting position is on the side, the legs are slightly bent on the knees.It lies on the left side, on the right, twist a case slightly around your axis.Pull your hands on the heel as it pulls your knees and shoulder blades from the floor.Hold the position for a minute.Then do the same exercise lying on another side.Do 20 access.
Exercise 3
Starting position - on the back, the legs are bent, rest on the floor, the bottom of the back is pressed on the floor, the hands are along the body.In the extraction, lift the pelvis up and pull the stomach.Hold the position for 30-40 seconds.Then sit smoothly the pelvis on the floor.Repeat the exercise 20 times.
Exercise 4
Starting position - on the back, the knees are pulled to the chest, the wings divorce on the sides, the palms are crushed on the floor.Raise the buttocks and transfer the hips slightly to the right side, keep your knees together without sitting on the floor.Returning to the starting position, do the same in the opposite direction.Do 20 access.
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.Thus, your body will rotate in opposite directions.Then repeat the exercise, throwing your knees in the next direction and your hands otherwise.Do 20 exercises.
Exercise is recommended for anyone who wants to reduce weight without harm to health, including new mothers.
How to remove the lower belly?
One of the most problematic areas in many women is the lower abdomen.What exercises will help to restore the elasticity of the lower abdomen?
Traditional exercises, at the bottom of the press: get up on the vertical legs from the position - lying on the back;Raising the pelvis with a simultaneous top upwards, while the tail pillar is detached from the floor.
Frequent error: When you get up, help yourself with your feet, which leads to a load on the hip joints and the muscles of the feet, and not in the press.
Your goal is not just to lift your feet, but to work and pull exactly the lower abdominal muscles, ie many work fall on the pelvic muscles.When doing exercises, focus on this, feel a burning sensation in the lower abdomen - this is the result of muscle work.
Depending on the recommendations after 1.5 months, the strongest abdominal muscles will keep the abdominal wall well.In addition to flat belly, you will get a stylish waist - the same muscle groups are responsible for it.
Aspander for the press
If you want to achieve the result as soon as possible, you can include exercises with an expansion in the training program.Their advantage lies in the simultaneous inclusion of some muscle groups in the work immediately.
So, an elastic pressor for press is very popular, allowing the stomach to be resilient and toned, and at the same time strengthen the back muscles, legs and buttocks, releasing the spine from the harmful load.
Exercise 1
Lie on the floor and adjust your legs.Rub the handle with your hands and pull it to the chest.Raise your legs at an angle of 90 degrees as you pull the handle over yourself.Do not lower your feet to the floor to the end, leave 5-6 centimeters on the floor.Exercise is good for the upper press.Exercise 2
Sit on the floor and run your feet.Holding on the handle, deviate slowly back until your head reaches the floor, then return to its original position.Exercise pumps well the lower press.
Exercise 3
In extracting, raise the upper body and bend your legs to your knees, bringing the handle.
But then do not forget about this for the right classes and food.After all, a flat stomach is a way of life.Only regular exercises and a competently composed diet will help maintain the result.