Have you noticed extra folds on your sides and waist and cannot fasten your favorite jeans?It's time to bring yourself in shape: to remove the stomach and fight with the excess of fat.How to quickly remove the 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 nutrition tips, because without the right diet about a flat stomach you can forget.
Both men and women want to get rid of a large abdomen
7 simple tips for a beautiful waist
Avoid stress
In stressful situations in the body, the level of cortisol - hormone, which, with prolonged high indicators, promotes the accumulation of fat on the abdomen.Use verified means to calm: valerian extract, motherwort, teach loved ones to do a relaxing massage.
Positive emotions will help when correcting 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, during alcohol, it becomes difficult to control hunger.
To remove the stomach, it is worth abandoning alcohol
Beer is especially dangerous, which contains phytoestrogens, also contributing to fat deposition.You observed the so -called "beer tummies"?If you decide to fight for a thin waist, it is better to completely exclude beer from the diet.The same applies to "club" cocktails like a pin-lodge or mochito-they have a lot of sugar.If alcohol is not avoided, drink white dry wine.
Exclude 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 couple of weeks.
Remember: to lose weight, you need to spend more calories than you consume.To get rid of 1 kilogram, it is necessary to create a deficiency of 7000 calories in the body.Perhaps it will be easier to refuse a dense dinner than to 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 that they do not have starch.The fiber contained in vegetables helps to reduce weight.Its fibers fill the stomach, and a person does not torment the feeling of hunger.Also diversify the diet with wild or brown rice, poultry meat and fish.
For weight loss, lean on vegetables
Make a list of stop products
Cross out any meat cooked on fire from the diet - steam.Forget about fast foods, chips and crackers, dairy cocktails, ice cream-instead of them, prepare diet snacks: slices of carrots or green apples, fresh berries.
If you are thirsty, drink simple water: in a half-liter bottle of 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, as the popular myth of soda reads, but it is better for those who want to lose weight is better to abandon it.
Not all fruits are equally useful
Avoid fruits with a high fructose content, which quickly “saturates” the liver with glycogen and only finges appetite more strongly: grenade, cherries, grapes (without bones), banana, watermelon, pear, dried fruits, dried apricots, figs, mangoes.
Drink a lot of water
During the day, use at least 2 liters of water.Water "accelerates" the metabolism, removes toxins and toxins.And with poor metabolism, getting rid of fat is almost impossible.If the excretory system does not work poorly - take diuretics.To remove the stomach, water exchange must be very active.
Unfortunately, all these actions will be useless without physical exercises.In order to quickly remove the stomach and tone the muscles, you need to do two simple exercises every day: twist the hoop and download the press.
Board exercises
Start classes with the hoop - so you will prepare the abdominal muscles for exercises on the press.
A daily 10-minute complex with a hoop will improve blood circulation and metabolism, normalizes lymph flow in problem areas (and this is indispensable in the fight against sides and cellulite).In 10 minutes of twisting the hoop, about 100 calories are burned.Over time, the duration of the “hoop” exercise can be increased to 30 minutes.
It is desirable that the hoop for weight loss is equipped with massage balls.Because of them, the first training can be painful, so for starters it is better to wrap the waist with a cloth belt, otherwise you risk making bruises.It is better for beginners to pay attention to light hoops weighing up to 1.5 kg.
If you just twist the hoop, you are too bored, we offer you a video with a dynamic set of exercises aimed at increasing the general tone.
After warming up with a hoop, go to the press.
Exercises on the press.The main one
Important!If you download the press without observing a strict diet, you will achieve the opposite effect: the press muscles will increase and visually only increase the stomach.
With Torquenti, you should not raise the case too high, just rise 45 degrees from the floor.It is not worth pressing the chin to the neck, as well as strain the neck: the rise should be carried out due to the muscles of the press.
Follow your breath: the lifting of the case should be carried out on exhalation.
It is important to perform exercises at least to the so -called “burning” feeling: from this moment, the press begins to pump.Each such approach is worth its weight in gold.
After exercises on the press, twist the hoop again for 10 minutes to consolidate the result.
How to remove the stomach at home?
There are specially designed complexes of exercises for a flat abdomen, which are easy to perform at home and at the same time achieve excellent results. A selection of exercises that practices all groups of abdominal muscles.Exercise 1
Starting position - lying on your back, hands behind your head.Raise the body and simultaneously pull your knees to the chest, and the heels to the buttocks.Draw the stomach as much as possible.Straighten one leg (it remains on weight), and pull the other leg to the opposite elbow.Then another knee is to 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 side, to the right, twist a slightly case around your own axis.Pull your hands to the heels, while pulling your knees and shoulder blades from the floor.Hold the pose for a minute.Then do the same exercise lying on another side.Make 20 approaches.
Exercise 3
Starting position - on the back, the legs are bent, rest on the floor, the lower back is pressed to the floor, the hands are along the body.On the exhale, raise the pelvis up and pull the stomach.Hold the pose for 30-40 seconds.Then smoothly lower the pelvis to the floor.Repeat the exercise 20 times.
Exercise 4
Starting position - on the back, knees are pulled to the chest, the arms are divorced to the sides, the palms are pressed to the floor.Lift the buttocks and transfer the hips a little to the right side, 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 at the knees. The gatherings are in one direction, and the hands are in the other.Thus, your body will spin in opposite directions.Then repeat the exercise, throwing your knees in the other direction, and your hands in the opposite.Do 20 exercises.
Exercise is recommended to everyone who would like to reduce weight without harm to health, including young mothers.
How to remove the lower abdomen?
One of the most problematic zones in many women is the lower abdomen.What exercises will help to return the elasticity of the lower abdomen?
Traditional exercises, to the lower part of the press: rise to vertical legs from the position - lying on the back;Raising the pelvis with a simultaneous upward upwards, while the tailbone breaks away from the floor.
Frequent error: when lifting, help yourself with your feet, which leads to a load on the hip joints and muscles of the legs, and not on the press.
Your goal is not just to raise your legs, but to work out and pull exactly the lower abdomen muscles, i.e.A lot of work falls on the muscles of the pelvis.When you perform 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 abdomen, you will acquire an elegant 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 training program.Their advantage lies in the simultaneous inclusion of several muscle groups in the work at once.
So, an elastic simulator for the press is very popular, allowing to make the stomach elastic and toned, and at the same time strengthen the muscles of the back, legs and buttocks, freeing the spine from the harmful load.
Exercise 1
Lie on the floor and fix your legs.Rub the handle with your hands and pull it to the chest.Raise your legs at an angle of 90 degrees, while pull the handle over yourself.Do not lower your legs to the floor to the end, leave 5-6 centimeters to floor.The exercise is good for the upper press.Exercise 2
Sit on the floor and straighten your legs.Holding on to the handle, slowly deviate back until your head reaches the floor, then return to its original position.The exercise pumps the lower press well.
Exercise 3
On the exhale, simultaneously lift the upper body and bend the legs at the knees, bringing the handle to them.
But then do not forget after that about classes and proper nutrition.After all, a flat stomach is a way of life.Only regular exercises and a competently composed diet will help maintain the result.