идеальный животHow to make a flat stomach and beautiful? To have a perfect belly, nothing is impossible, it is important to understand what is the problem and work hard on a solution.

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Perfect belly and sport

The trained muscles are not only beautiful, but also good for health. If you have strong abdominal muscles, it is automatically reflected on your posture, relieves the pain in the lower back and spine.

The appearance of the abdomen and the state of the abdominal muscles is determined by genes, length of a trunk, growth and the structure of muscle lay in a human being genetically and no training is not able to change this fact.

Getting to the training of the abdominals, do not be afraid to include a set of exercises of work with the weight. Studies have shown that women who for an hour a week for working with the added weight, lose 15% more fat in the abdomen, than those who do not. In addition, when using weight of the total number of fat is reduced by 4%.

Actually performing exercises to strengthen the abdominal muscles does not take much time. Enough five minutes a day, with emphasis should not be on the number of repetitions and the quality of performance.

  • Do not forget to rest the muscles of the press, they need exactly the same as the entire organism. Build muscle mass can be three to five sessions.
  • Do not forget about кардионагрузках. Only strength training will not make your stomach flat and beautiful, fat is burned in the process кардионагрузок. 30 minutes of cardio more effective in fighting fat in the abdominal area than 30 minutes of twists.
  • Straight muscle of the abdomen is best to train on the rolling surface like фитболе. Put the ball under the lower back, bend your knees, feet resting on the floor. Hands behind your neck. Straining muscles, tear off the shoulder-blade and upper part of the back from the ball. Make 2 sets of 20 reps. Repeat two or three times a week.
  • Don’t make sweeping movements, concentrated effort only on those muscles that want to work on.
  • Train the press can be paired, this does not affect the effectiveness of the exercises, but you will not be bored. Lie down on the floor, knees bent, feet on the floor. Ask your partner to throw you a small ball in different directions, right, left, right. Catch the ball, moving only the torso and arms. Return the ball to a teammate. Make 2 sets of 20 reps, repeat 2-3 times a week.
  • The lower part of the abdomen is very difficult to training, but the rise of the feet of the provisions of vis is very effective in this regard. This exercise is carried out on the treadmill or Swedish wall with a special shelter for another hand. Please position vis and pull your knees to your chest, then slowly lower down. Repeat 20 times.
  • There are a lot of varieties of twists for training of the abdominals but when done correctly, standard curl is working perfectly straight muscle of the abdomen. Get on the floor muscles of the abdomen, one movement tear off the head, the upper part of the back and shoulders off the floor, the sight is directed at the ceiling, not to his knees. Do not push his head in his hands. Linger in the top point, squeezing the muscles, then slowly return to the starting position.
  • Training of the abdominals in some ways resembles the work on the biceps. To pump the press does not necessarily make a countless number of times. Try the exercise with a small weight, for example, take the dumbbell or a small ball, placing a shot over the head or chest. Upper body from a lying position, holding the weight, do 15 reps. Over time, the number of approaches can be increased.
  • Don’t forget about good posture. Beautiful posture is not only a strong press, but also the trained muscles of the back. Lie down on the floor face down, hands pull. Straining your back muscles tear off your hands and feet from the floor. Return to starting position and repeat as many times as you like.
  • Reverse twisting with the rise of the legs especially useful in strengthening the average of the Department of abdominal muscles. Lie on your back, pull your knees to your chest, arms put under the buttocks. Pull the leg forward, keeping them in the 15 cm from the floor. Then pull your legs up perpendicular to the torso and add a small lift the buttocks. Bend your initial position. Do three sets of 10 reps.
  • A popular exercise Bike: lie down on the floor, fingers сцепите behind the head. Bend your knees and lift your legs, legs are parallel with the floor. Reach elbow to the opposite knee while pulling the leg forward 45 degrees. Adjust the feet.

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Perfect belly and nutrition

The more your diet saturated sodium, the sooner you receive an unattractive tummy. Reduce your intake of salt, food flavoring herbs, spices or citrus juices.

  • On workout days attempt to exclude products, causes of accumulation of fat, abstain from sugar, which is contained in apples, pears, peaches and plums. Avoid starch, i.e. potatoes, maize, rice, pasta flour products.
  • To bloating and education gases consumption of legumes, which consist of starch and protein. Before eating, legumes recommended to soak in the water.
  • Do not get involved in fiber, such as soluble or insoluble. If you increase the amount of fiber, drink plenty of fluids, preventing dehydration. High content of fiber can lead to bloating, constipation and cramps.
  • Sodas never help you gain flat stomach. Carbon dioxide provokes the formation of gas in the body and slows emptying of the stomach.

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Perfect belly and rest

Healthy sleep is a guarantee of health and beauty. Sleepless nights accompanied by stress during the day, and in a state of stress is often sought solace in food. Researchers found that those who sleeps four hours a day appetite 23% above. Try to sleep at least seven hours a day.

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