You've seen extra layers on your side and waist and you can't connect your favorite jeans?It's time to bring yourself in shape: to take the stomach and fight the excess of the oil.How to delete culture quickly and how to become a charming figure in a short time (or a press of 6 cubes)?This article has the most effective press training and nutritional tips because you can forget without a proper diet of a flat stomach.
Both men and women want to get rid of a large abdomen
7 simple advice for a beautiful waist
Avoid stress
In stressful situations in the body, the level of the hormone levels of high indicators - the level of hormone encourages fat accumulation on the abdomen.Use approved tools to calm: Valerian extract, AnaWort, teaches you to make a comfortable massage to your loved ones.
Positive emotions will help while making a picture
Limit the use of alcohol
Alcohol also increases the amount of cortisoles and helps the appearance of back fat fields.In addition, it is difficult to manage hunger during alcohol.
It is worth abandoning alcohol to remove cultural
Beer is especially dangerous, which contributes to fat collapse of phytoestrogens.Did you observe so much "Beer Tummies"?If you decide to fight for a thin waist, it is better to remove the beer completely from the diet.The same applies to "club" cocktails, pin-loja or mochito - they have many sugar.If the alcohol is not blocked, drink white dry wine.
Exclude calorie products from the diet
Unfortunately, you can't get rid of any other additional balllast.If you already want to remove fat from oils and abdomen, you have to sit in a diet for a few weeks.
Remember: You should spend more calories than you consume to lose weight.To get rid of 1 kilogram, it is necessary to create 7,000 calories in the body.Perhaps three hours will be easier to give up on a tight dinner than walking around the park.
Less starch, more fiber
You must include as many green and red vegetables as possible in the diet, but make sure they are not in the starch.The fiber in vegetables help reduce weight.His fibers fill me and a person does not crush the feeling of hunger.In addition, diversify the diet with wild or brown rice, poultry and fish.
To lose weight, lean on vegetables
Make a list of STOP products
From any meat cooked from a diet - vapor.Forget fast foods, chips and crackers, milk cocktails, ice cream, instead of them, diet or green apple slices, fresh berries.
If you drink a simple water, if you drink simple water: in a half-liter glass green tea, about 135 kcal, there are more than 200 kcal from lemonade.Coca-Cola itself will not lead to obesity, because Soda is reading the famous myth, but it is better for those who want to lose weight, it is better to leave it.
All fruits are equally useful
Quick fructose contents, fluctuate glikogen and only fingers with the appetite "saturating" bananas, cherries, grapes, pears, dried fruits, dried aprices, mangols.
Drink water
Use at least 2 liters of water during the day."Accelerate" water toxins and produces toxins.And it is almost impossible to get rid of fat with weak metabolism.If the Expretory system does not work weak - take diuretic.Water exchange to remove cultural should be very active.
Unfortunately, all these actions will be useless without physical exercise.You need to exercise two simple exercises every day to quickly remove the stomach and tonze the muscles: bend the hoop and download the press.
Board training
Start classes with Hoop - So you will prepare abdominal muscles for exercises in the press.
With the hoop, a 10-minute complex of 10 minutes will improve blood circulation and metabolism, normalizes lymph flow in problem areas (and is invaluable in the struggle in these parties and cellulite).In 10 minutes of the ring twist, about 100 calories are burned.The term "hoop" exercise can be increased to 30 minutes over time.
It is desirable to be equipped with hoop massage balls to lose weight.According to them, the first training can be painful, so it is better to close the waist with a belt for beginners, otherwise you risk to make bruises.For beginners, a light ring, which is up to 1.5 kg, is better to pay attention.
If you are very bored if you bend the ring, we offer you a video with a set of dynamic exercises aimed at increasing the total tone.
Go to the press after warming up with a hoop.
Trainings in the press.Main
Important!If the press is loaded without watching a hard diet, you will achieve the opposing effect: press muscles will increase and visually will increase stomach.
With Torquent, you should not raise the work very high, only 45 degrees from 45 degrees.It is not worth pressing the chin and strain his neck: the rise should be raised due to the muscles of the press.
Follow your breath: the removal of the case must be carried on exhalation.
It is important to make training with such a "burning" feeling at least: From this moment the press begins to pump.Every such approach is worth the weight of gold.
In order to strengthen the result in the press in the press, twist for 10 minutes again.
How to remove the stomach at home?
There are complexes designed for a flat abdomen that is easy to play at home and at the same time easy to get excellent results.The choice of exercises that apply all groups of abdominal muscles.Exercise 1
Starting position - Hands behind your head, stretching on your back.Lift the body and pull your knees to the chest, heels and heels.Pull the stomach as much as possible.Make a foot (stays in weight) and pull the other leg into opposite elensions.Then another knee is from another elbow.20 Do such approaches.
Exercise 2
The starting position is on the side, the feet bend a little in the knees.On the left side, stretching right, bend a little about your own axle.Pull your hands on the heels while pulling your knees and shoulder blades from the ground.Pose a minute.Then extend the same exercise to another side.Take 20 approaches.
Exercise 3
Starting position - on the back side, the legs are bent, sits on the ground, the lower back is pressed, hands across the body.Lift the pelvis up in Exhale and pull stomach.Hold Pose 30-40 seconds.Then lower the pelvies towards the ground.Repeat the exercise 20 times.
Work 4
Starting position - On the back, knees are drawn chest, the goals are divorced to the sides, the palm is pressed on the floor.Lift the breasts and move the hips to a little right, keep your knees together without leaving the floor.Return to the start position, do the same in the opposite direction.Take 20 approaches.
Work 5
The starting position is on the back, the legs are bulging in knees.The meetings are in one direction and the hands are in the other.So your body will rotate in opposite directions.Then repeat the exercise, throw your knees with your hands in the other direction and vice versa.20 Do exercise.
Here are health, including young mothers, are recommended to reduce weight without damaging health.
How to remove the abdomen of abdomen?
One of the most problematic zones in many women is the lower part of the abdomen.What trainings will help back the lower abdominal elasticity?
Traditional exercises, to the lower part of the press: rose to vertical feet - stretches towards the back;By lifting the pelvis upside down the top, the tailbone goes away from the floor.
Often mistake: When lifting, help yourself with your feet, but it causes a burden of hips and muscles, not in the press.
Your goal is only to lift your feet, but the lower abdominal muscles and low abdominal muscles are in the pelvis muscles.While training, concentrate on it, feel a burning feeling in the lower abdomen - this is the result of muscle work.
After 1.5 months, the abdominal muscles will keep the abdominal wall.In addition to flat snow, you will get a delicate waist - the same muscle groups are responsible for it.
Crancher for the press
If you want to get the result as soon as possible, you can enter exercises with an enlargement in the training program.Their advantage is in the same time when several muscle groups are in the same time.
Thus, an elastic simulator for the press is very popular, strengthens the masters of the stomach and the muscles of the waist, legs and hips from harmful loads.
Exercise 1
Stretch on the ground and make your feet.Rush the handle with your hands and pull the chest.Lift your feet with an angle of 90 degrees while pulling the handle in yourself.Do not lower the feet to the end, place 5-6 centimeters from the ground.Workout is good for the upper press.Exercise 2
Sit on the ground and make your feet.Holding the handle, go back slowly until your head reaches the ground, then return to the original position.The exercise bottom gives a good pump.
Exercise 3
In the exhale, raise the upper body at the same time and bend the legs on the knees, brings them to them.
But then don't forget about these classes and proper nutrition.After all, it is a flat stomach lifestyle.Only regular exercises and competent in a competent way will help protect a dietary outcome.