Many follow the motto "We live!" Do not follow the day and nutrition mode, ignore the principles of a healthy lifestyle. Sooner or later they have to think about how to remove the belly and sides with home exercises, proper nutritiondiet. It is worth achieving a sustainable result, to completely get rid of fat folds in front and on the sides, to stop periodically expressing themselves with diets, starvation, fitness.
Women's canons also require the figure to be slim, the belly is flat, and the leather is smooth and velvety. The minimum fat layer and the training of the abdominal do not give Salu to be filled or to be able to remove the waist and hips, allow you to wear outdoor toilets that emphasize all the advantages of the figure.
Why remove fat from belly and sides
Many men typing at the bottom of the body and on the waist extra kilograms are not very upset. Some are convinced that the belly need "for solidity." They are unwritten when the belly and the sides will write out so that it is awkward appearing on the beach.
In the absence of regular physical culture exercises from the cluster of salales and fat in front and side of the belly, it develops clumsiness, which reduces the attractiveness from the opposite sex, sometimes causes laughter.
Compared to men, women are prone to completeness, more attention is paid to harmony. The formation of fatty folds on the stomach and waist causes them anxious and anxiety, they strive to remove them as quickly as possible, restore the elegance and grace of the figure with exercises or diets.
The daily movement of a huge abdomen and folds of a sala on the sides of the body tires the muscles, the spine and the joints of the legs, wear out the heart, makes it pumping more blood.
A hanging front and sides of the belly limits physical and thought capabilities. The body is quickly tired, excessive fat accumulation prevents intelligent vertices.
To think about how to get rid of fat folds on the stomach and waist, it is precisely because the fat accumulates not only outside, but also inside that the blood supply disrupts, squeezes the internal organs - they grow up, tumors appear. Constant phenomena cause swelling, moisture accumulation increases body weight.
Therefore, from fat at the bottom of the body you need to get rid of as quickly as possible - both from the ballast attached to the basket of the balloon.
Clumsiness, difficulties when moving, unattractiveness from the opposite sex signals the decreasing and aging of the body. Reinforced by internal belief that everything is so there, they launch the relevant programs, make it look and feel older.
Causes of abdominal fat
To remove the stomach and folds on the sides in a short time, it is not enough to follow the rules of nutrition, refuse to overeat. It is necessary to take into account other factors.
Nervous overvoltage and stress. Women emotionally men. To relax and cope with all sorts of experiences, they use sweet. And this is easily friendly, they turn into fat, which has to be removed from the front of the abdomen and on the sides of the body to do the exercise, restrictions in nutrition.
Men prefer to relax beer, vodka, wine. Alcohol dulls sensations, including taste, excites. As a result, it turns out to eat no longer quite high-quality, cheap products from the nearest store or stall than before "relaxation".
In the development of stressful reactions, the cortisol hormone is involved, one of its tasks is to maintain the body's energy resources, to prevent.
Nervous tension at work or at home, in general, it is necessary to feel the completeness of life, contrast with positive emotions, pleasant experiences.
But if you often worry and nervous about and without, remove fat deposits at the bottom of the abdomen and hinders the effect of cornimiz.
Subcase products. If desired, everyone will find a lot of information about modern products. Some are prohibited in developed countries due to non-compliance with environmental requirements, high content of harmful substances.
Antibiotics introduce animals, when entering meat dishes, they destroy the immune system. Hormonal drugs for rapid weight gain continue to act in human organism, form folds of fat on the stomach and on the sides.
In transgenic products artificially introduce genes of plants or animals. Frost-resistant tomatoes contain the gene of the ocean cambala. They do not eat pests, do not take disease. Genetically modified potatoes are able to destroy the Colorado beetle. To increase the yield, the genetic device of flax, cotton, zucchini, rice, corn is changed. According to some data, the genes were changed about half of foreign food.
Why the belly is formed. It is necessary to get up due to the table with a sense of easy hunger, even if the brain and eyes require continuation. Excessive food is postponed in the form of fat on the waist, stretches the stomach, leads to a penetration of the abdominal wall.
Some manage to eat only 1-2 times a day. The habit is rare, but completely chop the belly teaches the brain to believe that the full stomach and the feeling of satiety is the same thing.
In order to "be ourselves" - but, in fact, shifting - the stomach has to fill even more, it is stretched, its volume increases.
If the fat inside the abdominal cavity is too much, the stomach there simply does not have the place, it will drench out, the stomach hangs from the belt.
Products of rotting and fermentation are absorbed, poison the body, create an additional load for the immune system, liver, kidneys, hearts.
Helps the threesome of Ivanchenko, it is prepared at home from the mixture ,.
The integration walls are cleaned with fresh vegetables and fruits rich. Food fibers help evacuate waste, normalize metabolic processes. In addition, they absorb moisture well, swollen and fill the stomach, create the illusion of satiety.
Bad ways to quickly remove the belly
Most of the modern drugs for weight loss bring certain benefits and are spent money. Often they are released in the form of food additives.
Supporters of an active life position, who, to overcome obstacles, eliminate the pebble-free thoroughly of the fatty calories consumed and spent calories, diets, exercises in the fitness center, other wellness activities. But they require money and time.
Listed ways to lose weight give a short-term result or are self-deception:
- on the one hand, attempts to remove fat in front of the abdomen and are being taken on the sides - to reproach themselves nothing;
- on the other hand, there is no progress or it is insignificant that it is not worth the effort and time.
It would seem that a quick way to remove the clusters of Salant at the bottom of the abdomen and on the waist - there is less.
But very soon the body is rebuilt on the economical mode of operation. As a result, the forces becomes less, and irritability - more.
Changing the usual lifestyle, the absence of a feeling of satiety in not fully filled with stretched stomach cause discomfort. As a result, a hormone is distinguished by a cortisal, which prevents slimming.
How to get rid of fat
The main disadvantage of various diets and rapid weight loss methods are their focus on eliminating some kind of reason. It is necessary to achieve slightness and elegance in the waist, a flat elastic belly, to clean the fatty folds are necessary in the complex.
What prevents to remove belly
It is necessary "loopedness" in the final result - a thin slim waist. The desire to quickly get rid of abdominal and lateral fat should be one of the main goals over the coming months.
To maintain the constant mood is desirable "candy" ("gingerbread").
Everyone can easily call his reasons to get rid of a hanging abdomen, for example:
- attract the attention of the representative of the opposite sex;
- become mobile and muscular as idol;
- stop allocated by a huge belly;
- prove those surrounding the presence of will and dedication;
- because so wanted.
Some men and women support the "loaning" at the goal helps the slide of dreams - photography with slender figure, desired proportions, elastic muscles, pumped as a result of exercise with the press, when the deliverance from the folds of Sala at the bottom of the abdomen and is completed at its edges.
Another prevents the contradiction:
- On the one hand, negative experiences due to an unattractive figure cause a cortisol hormone emission, which prevents burning fat at thenore body.
- On the other hand, to cope with the black stripe, energy is necessary. But with overweight, the body and so consumes a mass of energy to their movement, faster tired, the internal organs are compressed with fat, they suffer from lack of blood circulation.
How to be?
Additional energy will appear if limiting the consumption of unnecessary information.
Viewing the Internet, a huge number of TV channels requires energy costs. Often you have to absorb the information rather negative than positive. Negative experiences additionally spend energy, cause protest or indignation, which again leads to the emission of cortisol.
It is necessary to streamline visiting sites, Internet communication, more carefully select TV shows and movies. After some, it is possible to find that forces and time increased significantly, and the view of the world became more optimistic.
Reason to remove stress and alcohol voltage helps a simple reception: do not refuse to drink, and every time you convincing yourself to postpone drinking on "then".
Often, close and friends interfere quickly quickly remove fats hanging from the belly and sides. They make fun or sincerely offended in case of refusal to "sit" after work.
The reason for this behavior is simple. The desire to find a slender tightened figure - a certain challenge to others, the intention to accomplish and remove what is not for everyone. A visual demonstration that you can look much more attractive, to become a muscular and pierced in front of the abdomen and in the waist.
You can smear - complain about the health status, the recommendations of the doctor. Do not listen to the arguments that surrounding urge to stop removing the folds of the fat at thenime of the abdomen and on the waist - "look, how did you bring yourself, left the skin and dice!".
For flat abdomen you need to lose weight
If the fat layer in front of the body is thick, and the abdominal wall muscles are flabbing and unable to keep the shape, the belly disperses or protrudes.
The frequent cause is the formation of an excess fat layer - insufficient admission of substances for production inside the body of the energy. If it is not enough, the fats are badly burned, they begin to accumulate on the waist and at the bottom of the body.
To generate energy, the flow of vitamins is required:
- B5 (pantothenic acid) - for metabolism of proteins, fats, carbohydrates, amino acids, fatty acids;
- B6 (pyridoxine) - for the complete absorption of fatty acids, the normalization of metabolic processes, improve the condition of the skin, diuretic action;
- E (tocopherol), it neutralizes harmful substances that are formed after oxidation of fats and suppress other vitamins and enzymes.
The disposal of fat impairs the insufficient admission of lecithin - a complex of phospholipids, which is a building material of cell membranes, is necessary for lipid metabolism, normalization of cholesterol.
If the liver is violated, the liver ceases to synthesize in sufficient enzymes for the production of energy, which prevents the stomach flat, reduce the thickness of fatty deposits.
With a shortage of the flow of vitamins of the group in and protein food, the liver produces fewer enzymes for insulin neutralization. As a result, the blood glucose level is reduced, all the time I want to eat, the body quickly forms fat.
Diet for belly and sides
Translated from the Greek diet means "lifestyle" or "power mode". In other words, these are different foods for eating.
Before a decrease in body weight it is necessary to pass a medical examination, make sure that the health of the stomach and intestines, carefully listen to the recommendations of the doctor.
Salt and sugar. In a short time, remove the folds of fat on the stomach and the side of the body helps the failure of the habit of cheating food - in modern products it is enough. Excess salt delays fluid, increases swelling. Salt can be replaced by spices:, parsley, ginger.
Sugar helps to relax, but simultaneously gives additional energy. If it is not immediately spent on the exercise, it turns into fat.
Fasting does not always help quickly remove the folds of the fat front of the abdomen and on the waist. In the absence or decrease in food intake, the body goes into hard savings mode, slows down the metabolic processes, becomes sluggish, quickly tired. Weight is not reduced, long remains constant.
After starvation, the fat mass is often increasing - the body makes reserves in case of another "hunger".
During starvation, it is necessary to drink up to 1.5-2l clean water, it is necessary for self-purification of the body.
With prolonged starvation, bile accumulates, which increases the likelihood of the formation of bile stones. For the emptying of the gallbladder during starvation it is worth a day to take 1C.L. vegetable oil.
Normalization of appetite. With a stretched stomach, the brain considers it synonyms from his fullness and a sense of satiety. So that the satiety fell earlier, it is necessary to remove the stretchability of the stomach.
Prevents the contradiction:
- on the one hand, the size of the stomach is restored if it is stopped completely filled;
- on the other hand, at a semi-empty stomach, the satiety does not occur. I want to eat, negative experiences cause the cortisol hormone production.
Some are starving, completely refuse food for three days. Other times a week are arranged "Unloading Day". Nutritionists advise start to eat gradually, but often.
Drink liquid before eating. To digest food, the body produces gastric juice. Moisture in the blood becomes less. Dropped after eating moisture dilutes gastric juice, which is why food is badly digested.
If you drink water 20-30 minutes before meals, from excess liquid, the body will produce gastric juice, drink after eating it does not want. If you drink water too early, the unclaimed moisture will remove the kidneys.
Refuse dinner. For the formation of fats, the hormone Inulin is responsible. In the evening, it is especially intensively produced. Therefore, food used after the six in the evening turns faster into deposits of sala on the stomach and in its edges.
To remove them, it is worth abandoning dinner. In the evening there is enough apple or a glass of kefir.
Diet to get rid of the stomach
Carbohydrates.
Monosaccharides (apples, sugar, grapes, honey) quickly fill energy, but in a short time "burn".
Polysaccharides (cereals, potatoes, beans, peas) slowly increase blood glucose levels, the influx of energy is longer and permanent. Their share in carbohydrate arriving during the day should be at least 60%.
Vegetable fats can harm with kidney stones, urinary tract, bustling bubble.
Vitamins, mineral substances naturally go away from then through the organs of the excretory system.
Their deficiency violates metabolic processes. If you are not removed from the intestine the remains of food, they rot and roam, harmful substances are deposited into fat, on the stomach and sides are formed on the sides.
Vitamins and minerals in combination with exercise is needed to remove excess fatty sediments on the belly. In the case of a significant deficit, the vitamin and mineral complex is included in the diet.
The following elements are especially useful:
Potassium. It is necessary to organm an endocrine system, for heart rhythm, pressure normalization. Increases performance, stimulates thinking and metabolic processes.
Exercises for Flat Belly
If the fatty folds on the stomach and the sides are small, the exercises for training the abdominal muscles will help reduce fat interlayers.
The muscles of the press participate in slopes, turns, in maintaining the vertical position and posture.
- A straight muscle forms characteristic squares ("cubes"), passes from the pubic until the middle of the chest.
- The oblique muscles are located on the sides at the bottom of the body. If they are weak and flabby, a fat roller appears around the waist.
Some to remove the protruding stomach, perform exercises only to give the relief the "squares" of the front muscle. It becomes a solid, but the belly remains. Therefore, that the belly becomes flat and tightened, it is also necessary to develop oblique muscles.
The muscles of the abdominal press form the so-called "slow" fibers. They are adapted to long work, so they can often train, for example:
- the first day is the development of the upper muscles;
- second - lower;
- third - oblique;
- fourth - rest.
It is impossible to quickly achieve a tangible result for a week, it will take several months of domestic training.
When performing exercises for flat belly Press tense. Exhale is performed through the mouth with a load, inhale - through the nose when relaxing (return motion).
Exercise for the top of the press:
- Frame on the back, straightened hands on the floor along the body, straight legs raised perpendicular to the body. Strain the muscles of the press and lift the body to tear the blades from the floor. Return to its original position.
Exercises for the bottom of the press:
- The original position is the former. Strain the lower muscles, pull legs vertically up, taking off from the floor of the pelvis. Return to its original position.
- To lie on the back, bend the hips at right angles, the shin is parallel to the floor. Tear the pelvis from the floor and attract the knees to chest, give the load of the muscles of the nez abdominal press.
Exercise for oblique muscles:
- To lie on the back, the feet on the floor, the knees bent, palms on the back of the head. To twist the torso to the right and, taking off it from the floor, try to touch the left elbow of the right knee. Perform for the left side.
For burning calories and reducing the thickness of the fat layer, aerobic workouts help - running, cycling, occupations on an elliptical simulator.
Breathing exercises
A diaphragm training helps to achieve a flat belly. Movement smooth, empty stomach and after the intestinal emptying. First do in the day, then daily.
Exercise 1:
- Inhale through the nose - to fill the bottom first, then the top of the lungs, exhalation of mouth. Run 3-4 inhale and exhalation.
Exercise 2:
- To breathe deeply and try to breathe out of the lungs of all air.
- Hold your breath, pull the belly, seeking to close him with the spine. Submit to the stomach and other internal organs are drawn under ribs.
- Lowering the chin on the chest, linger in this position for 3-4 seconds.
- Slowly raising his head, breathe and pull the belly in a natural position.
Repeat the exercise several times. Then lie on the back, relax 2-3 minutes.
These motion helps to achieve a flat abdomen, massage internal organs. The diaphragm training is normalized, make a regular female cycle, restore control over the urinary bubble.
Exercises for belly and sides for fat
With overweight it is necessary to move. But if the belly is huge, the sides hang, and there are a long jogging for a long time in the past or they have nowhere to do, traditional exercises will bring to men and women more harm than the benefit. In addition, obese people suffer from shortness of breath, other diseases.
On the other hand, exercises in order to faster burn fat on the stomach and gain harmony in the waist, still needed.
The output are static exercises - they do not require special training, developed coordination of movements, devices, are performed at home.
Sports load and fat burning creates the maintenance of a given time interval. With an increase in the training, it must be increased.
The correct performance of the exercises is smoothly breathing, smoothly apply and remove the effort.
Efforts should be directed not only for burning fat and obtaining a flat abdomen, but on the harmonious development of the rest of the muscles, the correction of the whole figure.
Exercises for homework training Hands, neck and shoulders:
- Splesh brushes on the back of the head, slightly pressed. At the same time, to resist the neck muscles ..
- Stand your back at the wall, take a nonsense object into each brush, dilute your hands on the side parallel to the floor for a few minutes.
Exercises for training the muscles of the abdominal press:
- Sit, lift over the floor straightened or bent leg, hold her set time. Repeat for another leg. Exercise removes fat with neza abdominal press.
- Complete option: to tear off the feet crossed in ankles, pressing the top to the bottom. The muscles of the nez abdominal press is strengthened.
Exercises for the strengthening and development of the muscles of the abdominal press:
- In the stop lying to bend hands, straighten the body, the abdominal press is tense. Perform up to two minutes.
- To lie on the side, lean the elbow to the floor, lift the body, the spine straight. Stay up to two minutes, perform for the other side.
Exercises for foot muscles:
- Stand on tiptoe from 2 to 5 minutes. To increase the load, take a nonsense object. If it is difficult to retain balance, leaning back to the wall.
- Semi-drive, stretching straightened hands forward. Start with keeping a minute.
- Sit on the edge of the chair, intending to get up. To hold the strenuous state of the specified time interval.
- Sit, crossed the ankles. Anterior to put pressure on the back, seeking to push it under the chair. Other steps to resist. Change legs.
- Sit, constantly put the feet to the floor. Exercise trains the hips and helps to remove fat at the bottom of the abdomen and on the waist.
- Sit, feet on the floor. Put on his knees on his knees from the sides, trying to close them. Legs have resistance. Exercise eliminates the abdomen's fat, removes folds on the sides.
- Reverse exercise. Tastes of hands placed between the knees, strive to push them, the legs are resistance. Exercise trains the abdominal muscles and on the sides of the body, helps to remove fat. Significant volume of integrated muscles spends calories.
It was to teach you to feel the muscles that should work when performing certain movements. In addition, the first week's complex is great for beginners: it should help smoothly enter the training regime.
Now that you perform the exercises of the first week confidently and feel how different muscles of the abdomen and back work, it is time to complicate the task. A new complex that you will begin to perform from today will be through, but it will allow you to achieve your goal soon. The training schedule remains the same: three days do, one day is resting. In all the exercises, try to maintain a tweeted flat stomach.
The program "Flat belly in 4 weeks": exercises for the abdomen. Week 2.
1. Twisting with simultaneous lift pelvis
Initial position.Lie on the back, bend the legs in the knees and lift above the floor. Hands fold for your head, send elbows to the sides.
How to perform.At the exhalation, simultaneously lift the body and pelvis, tightening them to each other, and go down on the breath. Hold a flat belly. If you can rise above, but the stomach is inflated, stop, pull it stronger, make a breath and with exhale climb above, controlling a flat belly in the navel area and the bottom of the abdomen. The movement should occur with the efforts of the abdominal muscles, and not by stretching the neck, so watch it is not tense, and open the elbows to the sides. Repeat 16 times.
2. Diagonal twisting
Initial position.Lie on your back, fold your hands behind your head. Lift the legs perpendicular to the floor and bend in the knees at the right angle (the position of Table Top), put the palm behind the head and lift the blades over the floor. Pull the neck, do not overvolt it.
How to perform.On the exhalation, twist the housing, pull the left elbow to the right knee, and the left foot, straightening it, is ahead in diagonal. In the breath, go back to the original position and, without lowering the case, repeat the twisting in the other side. Throughout the exercise, pull the navel to the spine, hold the flat stomach. Do not break down the lower back and pelvis from the floor, twist from the bottom rib, and not from the waist. Repeat 8 times in each direction.
3. Footheading to the side of Table Top
Initial position.Lie on the back, put your hands to the sides, lift the forearm perpendicular to the floor and sneak your elbows to the floor. Feet - in the position of Table Top.
How to perform.On the exhalation, without changing the corner in the knees, lower the legs to the side before the position in which the blades will be still pressed to the floor. Keep a flat stomach, pull it even stronger. In the breath, go back to the original position and repeat the other way. If at first it will be difficult to hold the balance, start doing an exercise with a small amplitude, controlling the movement of the abdominal muscles, and then increase it and stronger the elbows - the stomach must bear the main load. Repeat the other way. Perform 8 times in each direction. After this exercise, lower the legs on the floor and rest a bit.
4. Disclosure of the elbows and straightening the legs at the same time
Initial position.Lie on the back, put your hands behind the head, sending the elbows forward, legs in the Table Top position. Lift the housing without leaning from the floor.
How to perform.On the exhalation, straighten your legs, pulling them forward and up at an angle of about 45-60 degrees to the floor, and at the same time open the elbows by sending them to the sides. In the breath, go back to its original position, not lowering the housing and legs. Pulling your legs, watch the loin not beyond: pressing it stronger from the floor, pulling the abdominal muscles. There should be no distance between the floor and the lower back - it will protect the back from overvoltage. Opening the elbows, lower the shoulders and pull the neck muscles. Do not hurry to immediately lower the legs low, to start feel moving with a high leg climb, the main task - Save flat stomach. Repeat 8 times.
5. Stretching by hand to the foot
Initial position.Lie on the right side, pull the right hand in front of yourself, put the left on the back of the head, straight legs move a little ahead.
How to perform.On the exhalation of the power of the abdominal muscles at the same time, lift the housing and legs and, bending the knees, tighten them to each other. In the breath, go back to its original position. While the exercise, try to stay smoothly on your side, do not get along or backward. On the rise, do not help yourself, pushing your hand from the floor. Pull and strain your neck, save flat stomach. Repeat 16 times. Then turn over to the left side and make 16 repetitions to the other side.
How to complicate.When you feel that in the basic version you can easily hold the balance and you have the necessary muscles, raise straight legs.
7. Lowering the pelvis from the position on the side of the support on the elbow
Initial position.Lie on the right side, bend the right leg in the knee, put your left hand on the belt. Lift, leaning on the right elbow and right knee. The left foot is straight, stop - on the floor, the body from the top to the left foot is stretched into the line. Hold the right elbow exactly under the shoulder.
How to perform.On the breath, lower the pelvis to the floor, holding it with the power of oblique muscles, on the exhalation - lift as above as possible by reducing oblique muscles. Watch that the support shoulder does not fail, repel even more elbow from the floor, keep a flat stomach. Movement must be fully carried out at the expense of abdominal muscles. After performing 8 times, repeat 8 times in the other side.
How to complicate.Pull up both legs and touch the footsteps only, this is the position of the full plank standing on the elbow. Go to it, having mastered the basic option.
The program "Flat belly for 4 weeks": exercises for posture. Week 2.
1. "Airplane" (lifts of the body lying on the stomach)
Initial position.Lie on the stomach, pull your arms to the sides, pull the neck and direct the look down, tighten the stomach and buttocks, assure the socks into the floor.
How to perform.On the breath lift the left part of the case, pulling out the left hand up and at the same time pulling the right leg from the floor. Out of exhale. On the breath repeat the other side (right hand and left leg). Try all the time to keep the belly and buttocks in tension so that the muscles of the lower back are not overwhelmed. During the lift, send a look after the working hand, press only the pelvis to the floor. Perform 8 times in each direction. Exercise strengthens the right and left side of the back alternately.
2. Boots stops from the position lying on the stomach
Initial position.Lie on the stomach, pull your hands in front of yourself and direct the look into the floor.
How to perform.At the same time, lift the body, arms and legs and "swim": move your hands and legs up and down in a small amplitude, the housing is fixed. Extraly stretch forward over your hands and back for your feet, keep your belly and buttocks in tone. Do without pauses one hundred movements with hands and legs, tracking breathing: five - on the breath, five - to exhale (and there will be ten long respiratory cycles).
Next week awaits you a new set of exercises of the program "Flat Belly for 4 weeks". Do with pleasure!
Three steps to flat tummy: eat right, burn more calories and perform exercises for the muscles of the bark. This article on how to quickly make a flat belly at home in a short time.
Cut a bunch of time in the gym and can not get rid of fatty sediments on the stomach? To achieve a visible result, you will have to burn calories. To do it quickly, you need to move. The more intense and faster your movements, the faster you will be tired and the less repetitions will do. Therefore, short, but intense cardio training - the best way Get a flat belly.
Some of us boast 6 cubes of the press, while others have an ideal flat belly. But for most of us, these 6 cubes are hidden under the thick layer of adipose tissue. So that the muscles of the abdominal press can see the light of the day, first need to remove this not quite small and the order of the fat. This process includes 3 key points:
1) Ideal Power Plan- Press muscles begin to form from the kitchen!
2) Effective Cardio Training Planbased on highly intense interval training to burn the maximum fat before and after it.
3) exercises on the muscles of the barkto simulate the abdomen.
No world-famous training program does not guarantee you 100% of the result. But in tandem with a thoughtful power plan and cardio workouts 3 times a week, you will get the perfectly flat and thin stomach and the developed muscles of the press, which can be proud of. In short, we turn directly to how to make the tummy quickly decrease.
We also prepared full guide At home.
Let's consider this 3 key points detail separately.
One who once said that "the muscles of the press begin with the kitchen," he knew what he was talking about. And it doesn't matter how hard you will train or what a diet is now in fashion, if you do not have an ideal depotable power plan, you can't see a flat belly. And now briefly about proper nutrition:
1. Drink every 3 hours during wakefulness
The main rule is that you will need to forget about the traditional 3 meals. This is not an option for you. Starting from this point, you will have more often and on a regular basis. Each meal will be almost the same size. The advantages of this nutrition:
- Your body will receive a constant feed of nutrients to maintain your energy level at height.
- Decreases appetite and thrust to food, thereby preventing the overeating.
- The body receives a sufficient amount of energy that you will need during training.
- The metabolism increases, which will allow you to burn more calories during rest.
- It holds the body in a permanent anabolic condition 24 hours a day, the stomach pulling is faster and constantly.
2. Calculate your daily calorie intake.
The average calorie calorie that is necessary for maintaining normal weight The man is 2,800, and for women - 2,100. To get rid of excess fat deposits, it is necessary to reduce these numbers by 350 calories. This restriction in calories is quite achievable, and must be introduced on an ongoing basis. Moreover, you will not even notice that you have been deprived of something. Now that you received the recommended calorie number, divide it to the number of food intake per day.
For example: A man at the age of 41. The total number of calories per day \u003d 2.450. The number of food meals per day \u003d 6 (every three hours). The number of calories for meals \u003d 2,450 divided by 6 \u003d 408.
And now you can calculate the required amount of fats, carbohydrates and proteins for one meal. 50% of food should be on carbohydrates, 30% for proteins and 20% useful fats. Our 41-year-old guy, the distribution of macroelements for meals will look like this:
- Carbohydrates \u003d 1,225 total calorie or 204 per meal
- Protein \u003d 735 Total calorie or 123 calories for one meal
- Fats \u003d 490 Total calorie or 82 calories for one facility.
3. Increase the amount of useful fats and eliminate harmful using the following recommendations:
- Avoid food well roarned in oil.
- Avoid trans-fats, hydrogenated and partially hydrogenated products.
- Reduce the consumption of saturated fats.
- Increase the consumption of essential fatty acids, especially omega-3. Eating fatty fish varieties, such as salmon, sardines, trout and herring.
- Eat more avocado, it contains indispensable fatty acids.
- Drink a large number of nuts and seeds.
4. Drink 1 gram of protein per 1 kg of your weight
In each meal, food must be included from 23 to 40 grams of high-quality protein (divide the weight of your body to 6 to calculate the number of grams you need). Drink protein cocktails 20 minutes before and after training.
5. Eat natural, untreated carbohydrates
Despite all media statements, carbohydrates are an important component of full nutrition. They are an indispensable and preferred organism source of energy. Exclude all treated carbohydrates - they are contained in products and beverages that have sugar and flour. In each meal, carbohydrates must be present, the sources of which are starchy vegetables, grain products, products with high tissue content. But, nevertheless, in your plate there must be more vegetables with fiber than starchy vegetables. Eat fruit every day.
6. Drink more water / eliminate other drinks.
Yes, you heard about it before, but now it's time to act. Wear a bottle with water with yourself everywhere. Make a few sips every 15 minutes. If you are a man, then your daily rate is 3.5 liters. Women should strive for 2.5 liters per day. It may seem at first glance that it is quite a few, it is, but it will have to get used to such a liquid. In this case, you will not have the desire to drink something else, and it is good. Soda and fruit drinks are simply stuffed with sugar, the same can be said about alcoholic beverages. If you are seriously tuned to achieve the goal, then these drinks will have to exclude.
7. Snack on schedule
Food, it is not only fuel, but also a pleasant experience. 6 meals for the day should be 90% of your diet. During the snacks you can eat anything and not feel guilty. They must be 10% of your diet and fit into your main power plan.
How to make a stomach flat and them, burning more calories with cardio exercises
How to make a flat belly at home? To achieve desired result, I need to burn calories. And to burn them quickly, you need to move. The more intense and faster your movements, the more difficult it is to make a lot of repetitions. That is why intense and short exercises are the best way to achieve the goal. Highly intensive interval training not only burn tons of calories in the process of their execution, they also initiate the process of "afterburning" calories after training. This process will increase your metabolism for 24 hours after training and intensively remove fat cells.
Results of training for 2 and a half weeks
Be prepared for what Viit is hard work. You will have to get out of the zone of your comfort, overcome difficulties and continue to move on. Never slow down, challenge your capabilities and work at the maximum.
IN this training session Included 4 exercises that you will alternate. Work period - 40 seconds, rest - 10 seconds, the number of approaches - 18. That's what you will do:
Exercise "Skalolaz"
Take the position of the "Planck" (hands on the width of the shoulders, body and legs straight, feet together), just as with a sprint. Now alternately bend your legs to the chest, try to make movement as quickly as possible. Keep smooth back, buttocks do not lift up. Continue within 40 seconds.
Relax 10 seconds.
Exercise "Scissors"
From the same position, lay down legs in the jump to the side as wide as possible. Then return to the starting position. Keep equilibrium, ass do not lift up. Perform as many times how many can you stay in 40 seconds.
Relax 10 seconds.
Exercise "Skalolaz"
Relax 10 seconds.
Jumping bent legs
The same initial position as in previous exercises. Perform jump bent feet towards chest, try to keep your feet together to land stably. The further your knees will be at the end of the jump, the better. Return to the starting position.
Relax 10 seconds.
Exercise "Skalolaz"
Relax 10 seconds.
Exercise "Jumping fork and knife"
The initial position is the same as in the previous exercises, keep your feet together. Perform a jump towards your right hand. Return to the original position and jump on your left hand. The difference from the jump bending the leg is that these jumps are performed at an angle.
Relax 10 seconds.
Exercise "Skalolaz"
Relax 10 seconds.
How to make belly flat at home with the help of workouts on the muscles of the bark
To make the stomach flat, you should pay close attention to the muscles of the bark. The most interesting thing is that in order to work the muscles of the bark (this is the muscles of the abdominal press, oblique muscles and muscle straightening the body), it is not necessary to sharpen their attention to them. Complex exercises For a flat belly and a thin waist, which are aimed at working out the legs and top of the body, showed themselves well compared to conventional exercises for the abdominal muscles, such as squats and twisting, to achieve a flat abdomen.
Only cubes and stomach.
For the next exercise cycle, you will need only light dumbbells and a little loose place. The complex includes 6 exercises that are performed in turn and without a break on rest between them. At the end of the cycle there is a small 2 minute break in front of two cycles. This training should be done three times a week every other day.
Training Plan:
Split lunches with a jump
Source standing, hands on hips. Jump and land in lunge, right leg Before you, and the left behind. Try to seek in the fall as deep as possible. Perform 12 repetitions for each leg.
Range Rotation Dumbbells around the head
Take a light dumbbell and make deep satisfied, the dumbbell should be between your feet on the elongated hands. And dried completely, with a weight hanging between your feet. Holding your back straight, climb up and spend the dumbbell around the head with a circular movement of hands. Return to the original position and repeat. Perform 12 repetitions.
Jumping with dumbbells
Start with the same position as in the previous exercise, just keep your hands with dumbbells in a bent position, like when the hands are bent into biceps. From the bottom squat, perform a jump with a rotation of 180 degrees. Return to the starting position. Perform 12 repetitions.
Planck on elbows with a burden
Take the position of the "Planck", only with the focus not on the hands, but on the elbow. Points of contact with the floor should be toe fingers and forearms. Dumbbells Put on the sides of your hands. Right hand Take the dumbbell in the hands and bend your hand to the chest. Make the same left hand. It was one repetition. Make 6 repetitions.
Exercise "Skalolaz"
Take the position as pressing, strain the muscles of the bark. Wear your foot as close to the chest, try to keep the balance. The body weight at this point should fall on your hands and legs standing on the floor. Change your feet. Hold a smooth ass, palm hands should be constantly on the floor. Perform 12 repetitions.
Planck
Lie on the floor face down. Points of support should be the elbows, forearm and pads of thumbs. Keep smooth back, strain the muscles of the bark. Hold the position within 30 seconds.
Advantages of flat tissue
It's great, of course, again to get into your old jeans and do not think about how to draw the belly after plenty of food, but the main advantage of the bark training is safety, and not aesthetic side of the question. Almost every movement that we do, whether to get out of the sutra bed or get a jar of jam from the storeroom, performed with the help of the muscles of the bark. Strong muscles The bark can prevent many problems in your life now in the future, namely: back pain, stretching and breaking bundles, muscle imbalance.
Flat belly: myths
Myth No.1: Training press muscle, I will become thick.
Truth: As you know, strength training increases muscle mass, but you should not worry about the fact that the muscles of the press will be too big. Exercises for a flat abdomen and a thin waist will make a sexy tummy, and if you can combine 3 components of this plan for a flat tummy, then through not a very long time you will see everything!
Myth No.2: A huge amount of twisting and leg lifts will remove all fat from my belly?
Truth: There is no such miracle exercises for a flat belly and a thin waist, which is the moment to save you from excess fat on the stomach. That is why you should get a good plan of Cardio training, which can remove fat from all over the body. Without a doubt, twisting and lifting legs, if run correctly, have a place to be. But most fast wayhow to make the belly flat and elastic, is the right and reasonable meal, good plan Cardio I. interval trainingwho are aimed at working out all the places of the bark.
Myth No.3: Abdominal press muscles should be trained every day.
Truth: The muscles of the bark are no longer different from other muscles of your body. This means that they need time to rest and restore between workouts so as not to overreach them. Training every other day - the perfect solution.
Listen to the Soviets given in this article, and follow them consistently within 12 weeks, and you will lose a few visible centimeters around your waist, you will return the elasticity of the skin not only on the stomach. And your new, flat and beautiful tummy Not only will improve your appearance, but will add confidence. At the same time, the state of your cardiovascular system will improve. You will feel the tide vital energy and forces.
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You demolished not one pair of shoes for walking. Your basket in the supermarket you fill out only healthy food. And you do not even immerse yourself in a bucket with ice cream, when you feel stress. Still, your belly fat does not disappear. Of course, this fact frustrating you, but it is not at all forever. Healthy habits are a good start, but with age you need to get more and more and stick to an even more thoughtful diet to keep harmony. "The fat on the belly is very easy to get rid of the right strategy," says Dr. Michel Olson, a Researcher of the Obern University.
Here are some proven ways to change your already healthy image Life so to get the most quick results.
1. Specify walking
Specify the pace of your walk and on average you will burn 25% more calories - including fat on the stomach. The recent study of the University of Arkansas discovered that with an equal number of calories burned in the week, those tests that were subjected to short-term highly intensive physical exertion, in three months got rid of 20% visceral (intraperous) fat, while those who trained longer, but In an average pace, changes in this regard did not happen. Strive to perform 2 or 3 high-intensity walks per week. You need to walk in this pace in which you find it difficult to say more than a couple of words at a time. If you are not able to stick to a high pace throughout the workout, engage in interval, mocking short jerks with more slow walking. Here are some ways to monitor intervals:
Use music while walking: accelerate while one song plays, and rest during the next. With sports hours: Move 3-5-minute fast walking with similar walking periods at an average pace. In a hilly area: Go as fast as you can, when you rise in the mountain, and recover, going down (the same can be done on the treadmill, setting 5-10% tilt for a rapid tempo and reducing it to zero to recovery).
2. Slide on the ball
To enhance the load from the classic twisting on the press, use the phytball. Study of the State University of San Diego showed that when using Fitbol, \u200b\u200bthe front (straight) muscles of the press are used by about 40% more, and the side (oblique) is 47% more. Even add several movements aimed at intra-abdominal muscles to your workout. "Twisting is only part of the case," says coach Jonathan Ross, the owner of the Fitness Club of Aion Fitness in the city of Bowie (Merilend). "- The key to a solid belly is to strengthen all that is under upper muscles press".
Self simple exercisesFixed on this area is the planks. In the simplest option, take a horizontal position, bearing on the elbows and forearm. Then mind your fingers to the floor and lift the hips and feet so that your body forms a straight line - from the head to the feet. Hold in this position for 30-60 seconds. Also try the side planks: Balancing on one elbow, forearm and side part of the foot, laying together legs and raising the second hand to the ceiling.
3. Pack the iron
Energetic aerobic exercises, such as fast walking or jogging perfectly suitable for rapid getting rid of fat on the stomach, but the power loads on the whole body will improve your results even more. The study conducted in College Skidmore for 12 weeks showed that people who combined high-intensity power training with cardio-load lost almost 2 times more fat (and in particular, more than 4 times more fat on the stomach) than 4 times Those who performed only cardio-exercises. The first group also adhered to a high-flower diet, while the second followed the traditional power plan with moderate protein content. Researchers suggest that additional fat loss is associated with reinforced calorie burning after a power training and with an elevated protein content in the diet.
So you are less likely to return lost kilograms. "When you lose weight, it happens through fatty tissues, and at the expense of muscles," explains Olson. - Power training helps to maintain the amount muscular mass Or even increase it, which prevents the slowdown of metabolism. "
4. Balanize on one leg
Studies show that even basic exercises On the lower part of the body, such as squats and dead traction - this is a great way to strengthen the main muscles and make the belly flat. If you enable in your workout exercises on balance, such as balancing on one leg, "swinging board" or an inflatable disk (these simulators can be bought in the store sport equipment), You load and give the tone all the muscles. "When you reduce your support, for example, balancing on one leg, you are more difficult for keeping your balance, so your body naturally involves all your main muscles, which protects you from falling," said Olson. Try to raise your knee after the attacks, squat on one leg or just balancing on one leg, performing exercises on top Body, such as the rise of the hands on the biceps or the bench rod standing.
Another way to work out the press, performing exercises to other parts of the body: Keep over yourself a small weight, performing drops or squats. "Your press is the main link between the upper and lower part of the body," explains Dr. Christopher Mor, physiologist and co-owner of the Fitness Center Mohr Results in Louisville. "- The longer the distance from your abdomen to the tips of the fingers of the hands, the stronger your press to keep you in vertical position" So the muscles of your abdomen will become harder and stronger.
5. Go to bed before
Proper nutrition I. regular exercises Help to get rid of stress, and from fat on the stomach. But only if you are hung yourself well. The lack of sleep increases the level of stress hormone (cortisol), and it causes an increase in body fat sediments. "There is a proven link between a lack of sleep, an increase in the level of stress hormone and a weight gain," says Olson. The study conducted in Canada for 6 years has shown that adult people who soldered at night 5-6 hours were 35% more prone to a set of more than 5 extra kilogram, as well as on average, 60% more often suffered from excess weightthan those who slept 7-8 hours.
6. Drink the right
Green tea is useful for skin and reduces the risk of cancer. And he also helps make the belly flat. The study published in the Nutrition Magazine showed that people who discarded about 4 cups of green tea per day for 12 weeks lost about 8 times more fat on the stomach than those who drank other catering drinks - about 8% against 1 %. Researchers suggest that catechins (phytonutrients contained in green tea) accelerate fat cleavage.
7. Stick Training Plan for Flat Belly
To quickly reach a flat abdomen, adhere to all tips and tips from this article regarding nutrition and training. If you do not have time, start with cardio loads. Then add strength training and finally exercises aimed at the press.
- MONDAY: Moderate cardio load (at least 30 minutes);
- TUESDAY: Intense or interval cardio training (at least 30 minutes); Total body exercise, including at least 2 exercises on the balance of standing (20-30 minutes);
- WEDNESDAY: Relaxation;
- THURSDAY: Intense or interval cardio training (at least 30 minutes); Exercises for the press (20 minutes);
- FRIDAY: Power training Total body, including at least 2 exercises on the balance of standing (20-30 minutes);
- SATURDAY: Also as on Monday;
- SUNDAY: Also, as on Tuesday.
8. Eat food helps in achieving a flat belly
Counting calories, reduction of portions and minimizing harmful food it is very important. But there are products that will help you achieve goals even faster. This, for example, whole grain porridge, nuts, eggs and cheese.
Now the summer has come, and extra centimeters around the belly do not want to leave. It came up when you need to reconsider your diet, start physical training. We know that fat does not disappear locally, so only in the area of \u200b\u200bthe waist is unrealistic.
Read the article to the end to learn how to make the stomach flat, applying special exercise.
Every woman dreams possess thin waist, tighted belly. By the way, have a figure approximate to the ideal, as well as get rid of unpleasant kilograms can help you with simple secrets of direct abdomen:
- Exclude from your diet foods that hold the fluid that contribute to the occurrence of the abdomen: oily high-calorie food, alcoholic beverages, smoked products.
- Your salvation is permanent physical exerciseThey will bring you a delightful waist.
- Make regular anti-cellulite massage to increase muscle tone.
- Take on arms special exercise - "Vacuum", which provides proper breathing and abbreviation of the muscles of the abdominal press.
Some girls show little tricks to hide a completely non-planning stomach. They carefully pick up clothes - the dresses with a high waist, the blouses are the size above that mask the imperfect figure.
If you like the tight clothing more, you can not worry about unspoken folds - special corrective underwear will create a slim silhouette.
Do not give much The problem of a non-planning abdomen. If you are not lucky to own a flat tummy, try to focus on other benefits of your body.
Designed by the designer's clothing will emphasize elegant breasts or slender legswhich can eclipse the imperfection of the tummy. Selecting the juicy flowers and prints of outfits, you will succeed to visually reduce the waist circle, create the illusion of a slim figure.
You can use the secrets of a flat belly, but know what to get beautiful figure, perfect body You can only with regular sports and proper nutrition.
Watch your posture, take time for active rest, Beware of depression, stress, eat full-fledged food, and your reward will be tightened, a beautiful flat stomach figure.
How to make belly flat at home
Get a flat tummy at home is permissible. You do not have to visit the fitness centers when there is no money or time. However, to achieve the desired goal, exercise should be carried out as follows:
Performing any exercises, try to strain only the muscles of the abdominal press, the loin and legs should be relaxed;
Do not burn the lower back, keep the rounded back;
Exercises need to repeat several approaches - it will help burn subcutaneous fat abdominal field;
After each fitness workout, make a high-quality stretch - Rock your back as much as possible, alternating correctly inhaling and exhale.
Some girls seeking to find a flat stomach at home, tormented themselves "super-diets" without giving the importance of training. A specially developed program of physical exercise in the degree of importance is at one level with a balanced healthy nutrition.
It is worth only systematically at home, and you will achieve stunning results. Recommended exercises for abdominal muscles at home will create a slim waist, and the press will become beautiful and tightened.
Flat belly in sixty days
Two months - an acceptable time to find a beautiful figure. Reduce, even better, remove alcohol from your diet, confectionery, fast foods, fatty foods, flour products. Only it will be possible to get rid of hated fat.
Have a flat stomach well, but it is not enough - regular sports will make an ideal figure - after all tighted muscles Against the background of a beautiful press look much more attractive.
The experience of many women proves that in two full months it is possible to obtain a flat stomach if you perform a complex of simple physical exercises shown below.
Lifting
Lie on the back, while the hands are divorced to the sides, the knees are bent, lift their legs. Strain press, slightly raise from the floor of the buttock, stay a few seconds, then go back.
Spin press to the floor, watch the breath - it should be measured, deep. Make three approaches, each with 10-13 repetitions, relax between them, smooth breathing.
Circles leg
Lying on the back, press it to the floor, hands are located along the case. Raise left footfix vertically. Pull the sock up, the heel unfold inside. Relax the top of the back. Perform circular motions Left, leaving it in a vertical position.
Hold the press in tension, breath deep. Repeat 3 times on 10 alternately each foot.
Bicycle
Lying on the back, raise bent legs, tighten the stops closer to the pelvis. Hands behind the head, elbows divorced.
Strain the muscles of the press, tear off the floor shoulders, straighten one leg at 45 degrees, reach the other shoulder towards the knee bending legs. Movements are performed smoothly, repeats 12-15, 2 approaches, between them short respite.
Girls are asked about the question, how to make a flat stomach for the month. The task, of course, is not the lungs, but you can try. When the situation is uncritical, it is only required to provide stomach beautiful reliefThe month is quite enough to obtain the desired effect.
If there is a lot of fat on your waist, then in thirty days you need to connect the procedure to get rid of the pair of centimeters.
To the exercises above, add a complex - twisting with the drop. In the position lying tighten the legs to the pelvis, the hands are held behind the head, tear the shoulders from the floor, feeling the tension of the abdominal press.
Tighten your knee, after pulling out the leg. 3 approaches 10-15 times, to do with each foot. Strain press, breathing smooth, deep.
Flat belly in three weeks
You can bring your shape in a slim form, make a flat belly for 21 days, but for this you need to eat correctly, hardening fitness workouts, constantly perform exercises to obtain a flat tummy given above.
You only need to add even quite effective exercise "Planck", which will help you make beautiful press. What is a plank? It is necessary to persist about the floor at the same time on the elbows and socks, while the buttocks do not rise, straining strong muscles of the press.
The first approach is one minute, gradually add time to half a minute per day.
You will have to work hard if you wish to find a flat belly over fourteen days. Need to increase physical exertion - morning jogging, long walking, active games (volleyball basketball).
Refuse alcohol, soda, so as not to delay the fluid in the body. The number of repetitions and approaches of the exercises described above should be increased. Add weight weights to your feet.
Combine the familiar training exercises on the phytball, they will help you quickly get a neat press. Exercise: sit on the ball, arrange the feet on a small width, cross hands on the chest. Skip forward, slowly lower your back on the ball.
Hold your head on weight, feet bend in the knees. From this state, slowly twist, at the same time, an effort on abdominal muscles, in turn - head, shoulders, back. Smoothly return to the starting position. 12 repetitions, 3 approaches.
Flat tummy in seven days
For the week, it is not possible to find an ideal stomach, although it is possible to pull the abdominal press muscles and burn a few centimeters of fat on the waist.
The requirements are the same: they are engaged in intense sports, give up harmful food, emphasize the muscles of the press.
Observing these conditions, the result will delight you. Perform more approaches when exercising with twisting - reverse twisting, with a roller, with raised upside down, on the phytball, with elongated hands.
Do not forget about the exercise "Vacuum; for peritoneum muscles, apply the desired technique breathing exercises. A week later you will see the elastic tummy.
Flat tummy without cubes
Our readers are interested in how to find a flat belly without cubes and extensive muscles.
Flat stomach without cubes is obtained after a balanced nutrition, performing fitness training according to a special scheme. The relief will not appear, the waist will remain fine, the skin will tighten if after each physical exercise Take a stretch.
When classes in the simulator, do not follow power exercises with weight loads. All this will provide you with a feminine flat stomach without cubes.
Flat belly in five minutes - video