как убрать животTo get rid of the excess fat in the abdominal area, you will need to make serious changes in their diet and radically change their lifestyle. How to remove belly fat? The numerous repetitions of exercises aimed at strengthening the abdominal muscles, nor Pilates, will not be able to save you from unnecessary inches in the waist. But a healthy balanced diet coupled with regular aerobic significantly improve the status of the problem areas.

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Recommendations

Burn the fat and get rid of unnecessary weight in the abdomen to help regular cardiovascular exercise. During exercise increases the heart rate, breathing and you start to sweat. Burn fat help kickboxing class, step-aerobics, boating, running, fast walking, калистеника, skating.

The intensity of the training needs to be high enough, you should feel the warm up your muscles. The best indicator of the effectiveness of the training is the ability to insert a few words, but not to maintain a constant conversation. If you feel tired, замедлитесь, let your muscles recover, but do not stop movements.

  • Spend two hours a week strength training. Certain exercises from yoga or take-off from the squat build muscle mass. The denser the muscle tissue, the more fat you burn, even in a state of complete rest.
  • Watch your calorie intake. If you want to tighten belly consume no more than 1600 calories a day for men – 1,800 calories.
  • Try to eat vegetarian food, greens, fresh fruits, vegetables, legumes, nuts and whole grains, these foods are rich in fiber, contribute to the rapid feeling of saturation and, respectively, lower consumption of calories.
  • Avoid dehydration. Fizzy drinks replace drinking water. If you love smoothies, prepare them at home from fresh fruit, vegetables and fat-free yoghurt.
  • Limit your consumption of alcoholic beverages. Daily glass of wine with dinner may be an inconsistency your waist volume recently purchased jeans. Alcohol increases the level of cortisol, contributing to the accumulation of fat in the abdomen.

Many believe that Smoking helps keep normal weight. But actually the number of smokers of fat in the abdominal region exceeds the amount of fat in a similar area by those who do not smoke.

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Physical load

  • Strengthen your bones. Osteoporosis leads to the fragility of the vertebral bone, causing shrinkage» of the abdominal cavity. In such conditions, stomach simply nowhere to go and he starts to come forward. If you have crossed the 50-year milestone, your daily dose of calcium should be not less than 1200 mg / day, if you are under the age of fifty – 1000 mg.
  • Don’t forget about good posture. If you keep your back, you look much slimmer and подтянутей. Imagine that between your crown and ceiling stretched string, and you need to move so that its length was enough to hold its head up.
  • Strengthen the line of the shoulders. Trained shoulders not allow you to hunch, besides do not forget about the training of the muscles of the chest, follow presses with dumbbells or нетяжелой post.
  • Very important role in supporting the correct position of the body plays the lower back. Follow up on these muscle will help simple exercise: get on the floor, placing a rolled towel under the forehead. Hands back and сцепите in the castle. Slowly raise your head and shoulders off the floor, moving blades. Hold this, then relax, and repeat again.
  • If you know how to play tennis, do not miss the chance to work on their bodies on the court. Бэкхэнды and форхенды perfectly working on average abdominal tension. Each time, preparing to make an impact, you tight down oblique muscles of the abdomen.
  • Doing household chores or walking with the child do not forget that you have the muscle of the abdominal muscles. What does it mean? Periodically draw and relax the stomach, you can do it exercise as many times as you like, and nobody would see it. Most importantly, do not do this exercise in tight clothes if you can see a stranger.
  • Swimming perfectly strengthens the muscles of the back, shoulders, and abs. While breathing out under water, abdominal muscles tense especially strongly. Please familiarize yourself with style «butterfly» is another way to strengthen and tighten the muscles of the abdomen.

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Exercise for abdominals

There are a lot of exercises aimed at the elaboration of the abdominal muscles, trying different ways, over time you can build your own program of trainings.

If during the execution of an exercise, you felt a sharp pain in the back or somewhere else, contact your doctor before you continue the classes.

  • Lie down on the floor, hands pull along the body, bend your knees. Pressing the lower part of the back to the floor, slightly lift up the bottom of the press from the floor, holding this position, slowly pull the leg, slowly gliding heels on the floor. Stop at the point where the slope is already impossible to hold. Hold this for considering to six. Return the first one foot and then another in the initial position, holding the position of the lower part of the press. Relax, repeat 12 times.
  • Lie down on the floor, put up your feet, placing a small ball between his knees. Tear off the hips from the floor, clutching the ball between your knees, hold this for a second, then relax. For a start, do 10 repetitions, gradually increasing the number of times until you feel tired.
  • Lie face down on the floor, supporting the weight of the body elbows, forearms and hands. Slowly lift your upper body from the floor, making an emphasis on the tips of the toes. Keeping the body in a straight line, hold this position for as long as you can. Returning to the original position and repeat the exercise until the appearance of tangible fatigue.

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