You will notice on your pages and in the waist, the superfluous folds and can not zuzuknöpfen favorite pair of Jeans? It is time to put in the Form: clean the belly, and fight with excess fat. How to belly fast, and in a short time the owner of the seductive shapes (or press with 6 dice, if you are a man)? This article contains the most effective exercises and nutrition tips, because without the proper nutrition the flat belly you can forget.
Get rid of the big belly both men and women want to
7 simple tips for a beautiful waist
Avoid Stress
In stress situations in the body the level of cortisol increases a hormone in the case of prolonged high rates of accumulation of fat promotes on the belly. You can use a proven remedy for calming: Valerian extract, motherwort, bring your love to do a relaxing Massage.
Positive emotions help in the correction of figure
Restrict your consumption of alcoholic beverages
Alcohol also increases the amount of Cortisol, and promotes the formation of fatty deposits in the area of the waist. In addition, during the intake of alcohol it is difficult to control Hunger.
In order to dispense the abdomen, should be on alcohol
Especially dangerous is beer that contains phytoestrogens, also conducive to the deposition of fat. They observed so-called "beer belly"? To fight if you decide to go for a thin waist, the beer is better from the diet to exclude. The same is true for the "Club" Cocktails such as Pina Colada or mojito in you very much sugar. To avoid the alcohol, drink a dry white wine.
Exclude from the diet of high-calorie foods
Oh, and that excess Ballast is not get rid of. If you want to remove excess fat from the sides and the belly, to sit on the diet for a few weeks .
Remember, to lose weight, you must consume more calories than you consume. To 1 kg to get rid of, you need to create a deficit of 7000 calories. It might be easier, is it easier, from a heavy dinner, than walking three hours through the Park.
Less starch, more fiber
The diet should include as many green and red vegetables, but make sure that in you the strength. Dietary fiber, which helps in the vegetables, to reduce the weight. Its fibers fill the stomach and torments the people, the feeling of Hunger. Also, the diversification of the diet of Wild or brown rice, meat, poultry and fish.
Slimming lean on vegetables
Make a list of Stop products
Remove from the diet, no meat, cooked on the fire – cooking to a few. You forget fast Food, Chips and cookies, milk shakes, ice cream – instead, prepare a light snack: slices of carrots or green apples, fresh berries.
If you are thirsty, drink only water: in a half-Liter bottle of green tea contains about 135 calories, lemonade the same volume contains more than 200 kcal. Even Coca-Cola leads to obesity, as a popular myth has it over the lemonade, but those who lose weight, it is better to do without it.
Not all fruits are created equal
Avoid fruit with a high content of fruit sugar, which quickly saturates the liver with glycogen and get stronger heats up the appetite: pomegranate, cherries, grapes (seedless), banana, water melon, pear, dried fruit: raisins, dried apricots, figs, Mango.
You drink a lot of water
In the course of the day, you drink at least 2 litres of water. The water "sells detoxifies" the metabolism. And to lose with a poor metabolism, fat is almost impossible. If it's bad, the excretory system – take of the diuretic fees. To get rid of belly fat, water exchange must be very active.
Unfortunately, all these actions are useless without physical exercises. To quickly remove belly and tone the muscles, you need to do each day two simple exercises: turn press the tire, and pumps.
Exercises with a tire
You can start Training with the tire – so you can prepare your abdominal muscles to the exercises on a press.
A daily 10-minutes-a complex with a Mature blood circulation and metabolism, improve normalizes the flow of lymph to the problem areas (and that is indispensable in the fight against the sides and Cellulite). 10 minutes twist Hoop burns about 100 calories. In the course of time, the exercise duration of the "hula-Hoop" can increase up to 30 minutes.
It is desirable to have the tires for the weight decrease equipped with Massage balls. Because of you, the first exercises can be painful, so for the beginning, the better the packaging, the waist faltschie belt, otherwise you risk to earn bruises. The newcomers, it is better to pay attention to the light tires with a weight up to 1.5 kg.
If you only turn the Hoop is too boring, we offer you Videos with a dynamic complex of exercises for the improvement of the General tone.
After the warm-up with a tire you go to the exercises on a press.
Abdominal exercises. Basic
Important! If you swing the press without adhering to a strict diet, you will have the opposite effect: abdominal muscles grow and visually, will only increase belly.
In torquenti the housing should not lift too high, enough to rise to 45 degrees from the floor. Do not press the chin to the neck, as and strain the neck: the rise must press either by the muscles of the.
Follow your breath: the body should be done when EXHALING.
It is important that the exercises at least up to the so-called feelings of "burn-out": from this Moment on, the press begins to pump. Each of these approach – its weight in Gold.
After the exercise, on a press again for 10 minutes, turn to consolidate the tires to the results.
How to the belly at home?
There are specially designed exercises for a flat stomach, the perform easily at home and achieve excellent results. A selection of exercises that satisfies all the groups of muscles of the abdominal press.Exercise 1
Starting position – lying on your back, hands behind the head. Lift the casing and pull the knee to chest and heels to the buttocks. How can you get stronger you pull your belly. Stretch a leg (it remains in limbo), and the knee of the other leg and pull it to the opposite elbow. Then the other knee to other elbow. Such approaches make 20.
Exercise 2
Starting position – on the side, the legs slightly bent in the knees. Lie on the left side, to the right, you rotate the housing a little around its own axis. Stretch with your hands on the soles of the feet, they lift the knee off the floor and the shoulder blades. Hold the pose for a Minute. Then do the same exercise, lie on the other side. You Make 20 Approaches.
Exercise 3
Starting position – on your back, legs bent, resting on the floor, lower back pressed to the ground, hands along the body. To a maximum of the exhale, lift the pelvis up and pull your belly. Hold the pose for 30 to 40 seconds. Then slowly lower the pelvis on the floor. Repeat the exercise 20 times.
Exercise 4
Starting position – on his back, tightened the knees to the chest, the hands are in the Hand, the palms pressed on the floor. A little lift the buttocks, and the hips move to the right side, keep your knees together, not lowering to the ground. Return to the starting position, repeat the same on the opposite side. You Make 20 Approaches.
Exercise 5
Starting position – on the back, the legs are bent.The knee in one direction and the hands in the other. To rotate the housing in opposite directions. Then repeat the exercise, the knee, hooking in the other direction, and the hands – on the contrary. You do 20 exercises.
Exercise recommended for all who like to reduce weight without harm for health, including for young mothers.
How to get to the bottom of the stomach?
One of the problem areas for many women is considered to be the lower abdomen. What exercises help restore the elasticity of the lower abdomen?
Traditional exercises on the lower part of the press: the ascent to the vertical legs of the Position – lying on the back; the elevation of the pelvis upward with a simultaneous increase in the legs and it solves the tailbone from the floor.
Common mistakes: the rise of help from the legs, that leads to a stress on the hip joints and leg muscles and not on the press.
Your goal is not simply to raise the legs and to study and draw the lower abdominal muscles, i.e., the great work is attributable to the muscles of the pelvis. If the exercise, focus on it, feel a burning sensation in the abdomen – this is the result of muscle work.
At observance of recommendations after 1.5 months, the abdominal muscles are strengthened good the belly hold of the ceiling. In addition to the flat stomach that you buy and slim waist – responsible the same muscle groups.
Espander for the press
If you want to achieve as quickly as possible a result, you can in the program of Training exercises with the Expander. Their advantage consists in the simultaneous start up of several muscle groups.
So, very popular elastic abdominal trainer, can the stomach tight and Fit, and by the way the muscles of the back, legs and buttocks muscles, strengthen the spine, relieves harmful stress.
Exercise 1
You lay down on the floor and attach the legs. With your hands you grab the handhold and pull it to the chest. Lift your legs in a 90 degree angle, you pull the handle on itself. Do not immerse your feet on the ground, to the end, leave about 5-6 inches to the floor. A good exercise for the upper abdominal muscles.Exercise 2
Sit on the floor and stretch the legs. Not held back by the handle, and slow soft, until your head reaches the floor, then return to the starting position. Exercise pumps up good the bottom of the press.
Exercise 3
On the exhale, raise your torso and bend your legs at the knees, lifts him in the arm.
But it's not worth to forget, then, the teaching and the correct diet. For flat belly – it is a lifestyle. Only regular exercises and competently compiled and nutrition help in order to save the result.