Have you noticed additional aspects on your sides and waist and you can't fasten your favorite jeans?It's time to bring yourself to shape: to remove the stomach and fight with excess fat.How to quickly remove the stomach and in a short period of time to become owner of a captivating figure (or a type of 6 cubes, if you are a man)?This article contains the most effective type exercises and nutrition tips, because without proper nutrition for a flat stomach you can forget.
Both men and women want to get rid of a large belly
7 simple tips for a beautiful middle
Avoid stress
In stressful situations in the body, the level of cortisol - hormone, which, with prolonged high markers, promotes the accumulation of fat in the abdomen.Use verified media to calm down: Valerian extract, Motherwort, teaches loved ones to make a relaxing massage.
Positive feelings will help when correction of the shape
Limit the use of alcohol
Alcohol also increases the amount of cortisol and contributes to the appearance of fat deposits in the middle.In addition, during alcohol, it becomes difficult to check hunger.
To remove the stomach, it's worth giving up alcohol
Beer is particularly dangerous, which contains phytoestrogens, also contributing to fat deposition.Did you notice the so -called "beer tummies"?If you decide to fight for a thin waist, it is best to completely block the beer from the diet.The same is true for "Club" cocktails, such as a pin-lodge or mochito-have a lot of sugar.If alcohol is not avoided, drink white dry wine.
Exclude calorie products from diet
Unfortunately, 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 have to spend more calories than you consume.To get rid of 1 km, it is necessary to create a 7000 calorie deficiency in the body.It might be easier to deny a dense dinner than running 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.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 differentiate the diet with wild or brown rice, poultry meat and fish.
For weight loss, touch the vegetables
Create a list of stop products
Delete each meat cooked in the fire from the diet - steam.Forget fast foods, chips and crackers, dairy cocktails, ice cream, preparation of nutrition snacks: slices of carrots or green apples, fresh berries.
If you thirst, 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 herself will not lead to obesity, as the popular soda legend says, but it is better for those who want to lose weight is better to abandon it.
Not all fruits are equally useful
Avoid fructose fruits, which quickly "saturate" the liver with glycogen and only appetite appetite: grenades, cherries, grapes (no bones), banana, watermelon, pears, dried fruits, dried.
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, fat exemption is almost impossible.If the miscarriage does not work badly - take the diuretics.To remove the stomach, the water exchange must be very active.
Unfortunately, all of these actions will be useless without physical exercises.In order to quickly remove the stomach and stimulate the muscles, you must do two simple exercises each day: twist the wreath and lower the type.
Exercises of Board of Directors
Start ranks with the wreath - so you will prepare the abdominal muscles for type exercises.
A daily 10 -minute crown complex will improve blood circulation and metabolism, smooth the flow of lymph nodes into problematic areas (and this is essential in the fight against sides and cellulite).In 10 minutes of turning the wreath, about 100 calories are burned.Over time, the duration of the "wreath" exercise can be increased to 30 minutes.
It is desirable that the wreath for weight loss is equipped with massage balls.Because of these, the first training can be painful, so for beginners it is best to wrap the waist with a fabric zone, otherwise you risk making bruises.It is better for beginners to pay attention to light wreaths weighing up to 1.5 kg.
If you simply twist the wreath, you are very bored, we offer you a video with a dynamic set of exercises aimed at increasing the general tone.
After warm -up with a wreath, go to the press.
Exercises in the press.The main
Great!If you download the type without observing a strict diet, you will achieve the opposite effect: the type muscles will increase and only increase the stomach.
With Torquenti, you should not increase the case too high, just climb 45 degrees from the floor.It is not worth squeezing the chin to the neck as well as housing the throat: the rise should be made due to the muscles of the type.
Follow your breathing: lifting the case should be carried out by exhaustion.
It is important to perform exercises at least in SO -called "burning" emotion: from now, the guy begins to draw.Every such approach deserves its weight in gold.
After exercises on the press, turn the wreath again for 10 minutes to consolidate the result.
How to remove the stomach at home?
There are specially designed complexes for a flat belly, which are easy to perform at home and at the same time achieve excellent results.A choice of exercises that exercise all abdominal muscles.Exercise 1
Starting position - lying on your back, hands behind your head.Raise the body and pull your knees to the chest and heels at the same time.Draw the stomach as much as possible.Straighten one leg (stays in weight) and pull the other foot to the opposite elbow.Then another knee is in another elbow.Make 20 such approaches.
Exercise 2
The starting position is on the side, the legs are slightly bent on the knees.Lying on the left side, to the right, turn a slightly case around your own axis.Pull your hands on heels while pulling your knees and shoulders from the floor.Keep the attitude for a minute.Then do the same exercise on the other side.Make 20 approaches.
Exercise 3
Starting position - At the back, the legs are bent, rest on the floor, the lower back is pressed on the floor, the hands are along the body.With exhalation, lift the pelvis and pull the stomach.Keep the attitude for 30-40 seconds.Then smoothly reduce the basin on the floor.Repeat the exercise 20 times.
Exercise 4
Starting position - At the back, the knees are pulled on the chest, the hands divorced on the sides, the palms are pressed on the floor.Lift the buttocks and carry the hips a little to the right side, hold your knees together without reducing the floor.Returning to the original position, do the same in the opposite direction.Make 20 approaches.
Exercise 5
The starting position is at the back, the legs are bent on the knees.The concentrations are in one direction and the hands are in the other.So your body will turn in opposite directions.Then repeat the exercise, throwing your knees in the other direction and your hands to the contrary.Do 20 exercises.
Exercise is recommended for all those who would like to reduce weight without damage to health, including young mothers.
How to remove the lower belly?
One of the most problematic zones in many women is the lower belly.What exercises will help return the elasticity of the lower abdomen?
Traditional exercises, at the bottom of the type: Increasing vertical feet from the place - lying on the back.Lifting the pelvis with simultaneous upwards, while the t -shirt is removed from the floor.
Frequent error: When lifting, help yourself with your feet, which leads to a load on hip joints and foot muscles rather than the type.
Your goal is not only to lift your feet, but to process and pull the muscles of the lower abdomen, that is, a lot of work falls on the muscles of the pelvis.When performing exercises, focus on it, feel a burning sensation in the lower abdomen - this is the result of muscle work.
Subject to recommendations after 1.5 months, the strongest abdominal muscles will keep the abdominal wall well.In addition to the flat belly, you will get an elegant waist - the same muscle groups are responsible for it.
Aspander for the type
If you want to achieve the result as quickly as possible, you can include exercises with a dilator in the educational program.Their advantage lies in the simultaneous inclusion of many muscle groups in the project at the same time.
Thus, an elastic simulator for the type is very popular, allowing the stomach elastic and toned and at the same time enhances the muscles of the back, legs and buttocks, releasing the spine from the harmful load.
Exercise 1
Lie on the floor and correct your legs.Rub the handle with your hands and pull it to the chest.Lift your feet at an angle of 90 degrees while pulling the handle over yourself.Do not reduce your feet to the floor to the end, leave 5-6 cm on the floor.Exercise is good for the upper type.Exercise 2
Sit on the floor and straighten your legs.Holding on the handle, slowly dives until your head reaches the floor and then returning to its original position.Exercise derives the inferior type well.
Exercise 3
On exhalation, lift the upper part of the body at the same time and bend the legs to the knees, bringing the handle to them.
But then don't forget after that for lessons and proper nutrition.After all, a flat stomach is a way of life.Only regular exercises and a satisfied diet will help maintain the result.