Have you ever seen extra folds on your side and waist and can't tie your favorite jeans?It's time to bring yourself in the form: to get rid of your stomach and fight with excess fat.How to quickly remove the stomach and in a short time to be the owner of the teasing figure (or a newspaper with 6 cubes, if you are a man)?This article contains the most effective newspaper training and nutrition tips, because without proper diet about flat stomach you can forget.
Second -two men and women want to get rid of a big stomach
7 simple tips for a beautiful waist
Avoid stress
In situations in the body, the level of cortisol - the hormone, which, with prolonged high indicators, promotes the accumulation of fat in the stomach.Use a certified method to calm down: Valerian extract, motherwort, teaches your loved ones to do a relaxing sequence.
Positive emotions will help when fixing numbers
Limit the use of alcohol
Alcohol also increases the amount of cortisol and contributes to the emergence of fat deposits in the waist.In addition, during alcohol, it becomes difficult to control hunger.
To get rid of the stomach, it's worth leaving alcohol
Very dangerous beer, which contains phytoestrogens, also contributes to fat deposition.Do you notice the so -called "beer tummies"?If you decide to fight for a thin waist, it is best to exclude beer from the diet.The same goes for "club" cocktails such as pin-lodge or mochito-they have a lot of sugar.If alcohol is not avoided, drink white wine.
Excludes calorie products from diet
Unfortunately, if not, you cannot get rid of additional ballasts.If you want to remove excess fat from the side and stomach, you should sit on a diet for a few weeks.
Remember: To lose weight, you need to spend more calories than you eat.To get rid of 1 kilogram, it is necessary to create a deficiency of 7000 calories in the body.It may be easier to push a dense dinner than walking around the park for three hours.
Less starch, more fiber
The diet should include as many vegetables as possible green and red, but make sure they have no starch.Fiber contained in vegetables helps to lose weight.His fiber filled the stomach, and one did not torture the feeling of hunger.Also diversify diet with wild or brown rice, chicken and fish.
For weight loss, leaning on vegetables
Make a list of products stop
Channel any meat cooked with fire from diet - steam.Forget fast food, chips and crackers, dairy cocktails, their ice cream, provide dietary snacks: carrot or green apple, fresh berries.
If you are thirsty, drink simple water: in a bottle of half a liter of green tea, it contains about 135 kcal, lemonade of the same amount contains more than 200 kcal.Coca-Cola itself will not lead to obesity, as a popular myth of soda read, but it is best for those who want to lose weight is better to leave it.
Not all fruits -the same -s are useful
Avoid fruits with high fructose content, which quickly "penetrates" the liver with glycogen and only the appetite is stronger: hand bombs, cherries, grapes (bone -free), bananas, watermelons, pear, dried fruit, 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 poor metabolism, getting rid of fat is almost impossible.If the excretion system does not work badly - take a diuretic.To remove the stomach, water exchange must be very active.
Unfortunately, all of these actions are useless without physical training.To quickly remove your stomach and muscle tone, you need to do two simple exercises daily: rotate the loop and download the newspaper.
Board training
Start the class with a loop - so you will prepare the abdominal muscles for training in the newspaper.
The 10 -minute complex daily with loops will improve blood circulation and metabolism, normalizing the lymph flow in the problem area (and this is essential in the fight against and cellulite).In 10 minutes turn the loop, about 100 calories burned.Over time, the "loop" training period can be increased to 30 minutes.
It is advisable that the loop for weight loss is equipped with a massage ball.Because of them, the first exercise can be painful, so for starters, it is best to wrap the waist with a cloth belt, otherwise you will risk bruising.It is best for beginners to pay attention to light loops weighing up to 1.5 kg.
If you just rotate the loop, you are too bored, we offer videos with a set of dynamic exercises aimed at improving the general tone.
After heating with a loop, go to the newspaper.
Training in the newspaper.The main
IMPORTANT!If you download the newspaper without observing a strict diet, you will achieve the opposite effect: the newspaper muscles will increase and visually only improve the stomach.
With Torquenti, you cannot raise the case too high, only rising 45 degrees from the floor.It is not worth pressing the chin to the neck, as well as the neck tension: an increase should be done due to the newspaper muscles.
Follow your breath: lifting the case should be done on breathing.
It is important to practice at least to such a "burn" feeling: from now on, the newspaper is starting to pump.Each of these approaches is worth the weight in gold.
After training in the newspaper, rotate the loop for another 10 minutes to unite the results.
How do I get your stomach at home?
There are training complexes designed specifically for flat stomachs, which are easy to do at home and at the same time achieve excellent results.Selection of exercises that practice all abdominal muscle groups.Exercise 1
Position starts - lying on your back, hands behind your head.Raise the body and simultaneously pull the knee to the chest, and heel to the back.Draw as much stomach as possible.Straighten one foot (it remains heavy), and pull the other foot to the opposite elbow.Then the other knee is another elbow.Make 20 such approaches.
Exercise 2
The starting position next to the foot is slightly bent on the knee.Lying on the left, to the right, rotating the case a little around your own axis.Pull your hands to the heel, while pulling your knees and shoulder blades from the floor.Hold the pose for a minute.Then do the same exercise lying on the other side.Make 20 approaches.
Exercise 3
Starting position - behind, feet bent, resting on the floor, lower back pressed to the floor, hands along the body.In breathing, lift the pelvis and pull the stomach.Hold the pose for 30-40 seconds.Then smoothly lower the pelvis to the floor.Repeat training 20 times.
Exercise 4
The position begins - behind, the knees are pulled to the chest, the arms divorced to the side, the palms are pressed to the floor.Lift your back and move the hips slightly to the right, keep your knees together without lowering to the floor.Back to the starting position, do the same in the opposite direction.Make 20 approaches.
Exercise 5
The starting position on the back, the feet are bent at the knee.The rally was in one direction, and the hands were on the other.Therefore, your body will rotate in the opposite direction.Then repeat the exercise, throw your knees in the other direction, and your hands vice versa.Do 20 exercises.
Exercises are recommended for everyone who wants to lose weight without harming health, including young mothers.
How do I get rid of lower stomach?
One of the most problematic zones in many women is the lower stomach.What training will help restore lower abdominal elasticity?
Traditional exercises, to the bottom of the newspaper: rise to the vertical foot from position - lie on the back;Raise the pelvis simultaneously, while the tailbone breaks from the floor.
Frequent errors: When lifting, help yourself with your feet, leading to a burden on the hip and leg muscles, and not in the newspaper.
Your goal is not only to raise your feet, but to exercise and pull the lower abdominal muscles, which is a lot of work that falls on the pelvic muscles.When you practice, focus on this, feel the burning sensation in the bottom of the stomach - this is a muscle work.
Subject to the proposal after 1.5 months, stronger abdominal muscles will hold the abdominal wall well.In addition to flat stomach, you will get an elegant waist - the same muscle group is responsible for it.
Aspander for newspaper
If you want to achieve results as soon as possible, you can enter training with exporters in the training program.Their advantage lies in simultaneous entry of several muscle groups in the work at once.
Therefore, the elastic simulator for the newspaper is very popular, allowing to make an elastic and strong stomach, while at the same time strengthening the back, leg and back muscles, freeing the spine from a dangerous load.
Exercise 1
Lie on the floor and determine your feet.Rub the handle with your hands and pull it to the chest.Raise your feet at a 90 degree angle, while pulling your handle.Do not lower your feet to the floor until the end, leave 5-6 centimeters to the floor.This exercise is good for the top newspaper.Exercise 2
Sit on the floor and straighten your feet.Holding the handle, slowly deviates until your head reaches the floor, then return to its original position.This exercise pumps the newspaper down well.
Exercise 3
In extinguishing, at the same time lifting the upper body and bending the legs to the knees, carrying the handle.
But don't forget to do the right class and nutrition.After all, flat stomach is a way of life.Only regular training and efficient diet will help maintain the results.