Proper diet and exercise helps a person keep his body in shape and health at a high level. The main thing is balance and a systematic approach. It is important to pay attention to regular exercise and a selection circuit.
The first thing you need to start with your eating habits. And the sooner, the better. It is recommended to start the process of diet change a few weeks before the start of the training. So the body has time to cleanse as it should, and give the maximum amount of energy for your workout.
Press working in the kitchen — the basic rules of nutrition. The best dinner for weight loss
Food should be addressed with the utmost rigour. No workout will bring results, if it is not in the kitchen. A healthy diet includes how the selection of high-quality, low-calorie food, and perfectly match the way to enjoy.
It is no wonder to say that the press do in the kitchen.The first step is to deal with your refrigerator. A on the machine for Breakfast, lunch and dinner, and don't always think about what is the shop cart.
It is important to drink at least 1.5 liters of water, the water will start to metabolism and weight loss will go faster.
In order to eat properly, you should be aware of the following Golden rules:
- The food should be varied. For more kinds of vegetables and fruit, fish and meat, various cereals and nuts will be on the table — the better.
- Mainly of the food chain excludes products with a high caloric content (e.g., bread, mayonnaise, potatoes).
- Eat less but more often.
- It is recommended that we eat slowly, the meal should have at least 30 minutes, all thoroughly chewed.
- It is desirable that on the basis of the diet consists of fruits and vegetables.
- Protein foods are recommended to eat for Breakfast and dinner.
- The body for the normal functioning of at least one day a week, to remove (you can use dairy products, fruit).
- On the table should be only cooked food. Not canned food. Products are only homogeneous and natural.
Lunch can include complex carbohydrates — buckwheat, rice, pasta from durum wheat. It is important to include fresh vegetables.
As dinner nutritionists say that the only vegetables, meat and fish, steamed. Absorbs quickly. Two hours before bedtime, it is best to not eat at all. At night, the body will absorb the substances obtained in the course of the day and removing the toxins, it in no event it is impossible to overload.
Vacuum exercise — how to do it and how it works
After the power has been normalized, it is time to consider adding physical activity to improve your well-being and how to get rid of extra pounds.
The vacuum exercise is one of the most effective weight loss exercises the waist area. Flat stomach you can do yourself at home, without the assistance of a fitness trainer and in the gym. The main thing regularity.
Please note, the vacuum there are a few contraindications: pregnancy, in the period after surgery or childbirth, menstrual periods. If the acts which cause pain in the abdomen, as physical activity is better to postpone or to consult with the doctor.
With the help of retracting it turns out, massage the internal organs. Metabolism is always better due to the abundant blood flow. In General, the healthier the organs of small pelvis and abdominal cavity. With the stimulation of the digestion, the intestine starts to work the correct way, and strengthen the abdominal muscles. For a few months with proper diet will appear, press.
Mandatory conditions, which are in the implementation of the exercises is to break the intake of food in four hours. If during the day there is no way to not eat the time to perform the vacuum should morning before Breakfast. Repeated work that you need regularly every day.
For exercise, you need to put your feet on the width of the pelvis, and then slightly bend them at the knee. On the thigh it is best to rely hands. The body weight is transferred in the region of the owner, it is important to feel the support, the wall of the abdomen and waist relax. When you run the locks. The first — Mula-Bandha, where the muscles of the perineum is first reduced and then held in a static position. Through such action can be great to tighten the lower part of the abdomen.
The throat lock is performed by pulling the crown up, chin, goes for the jugular notch. You must try to swallow the saliva. This lock covers the trachea.
In the implementation of the language of the lock you will need to turn up the tip of your tongue and put it on the top of the sky to the teeth. In practice, the body is filled with warmth, which means that moving in the right direction.
The Plank exercise — how to make a weight loss belly
To work the muscles of the shoulder girdle, the hips, buttocks and back running exercise strap that means work almost your entire body. The Plank is a great option for those who have limited time for sports. Most important in this case is the correct hone technique.
To work the abdominal muscles, you need to put your hands in the shoulders. The knee can not bend, only the back is in a straight position. The head is pointed straight forward. Press maximum the fray.
Beginner, experts advise to do the plank exercise not more than 1 minute. Every two days run time, you can gradually increase by 30 seconds. The Plank is gradually brought up to 3 minutes. To increase the effect, you can use a more complex version, for example, perform a plank on your elbows. You can do this at any time.
Exercise bike for abs
For the effective pumping of the press fit an exercise bike. Work takes place at home, and gives many more benefits than intensive training on the quality of the cardio equipment. The bike helps improve metabolism and blood circulation in the body and work the abdominal muscles.
Some people, after a system of exercise for several months, the more productive of the gastrointestinal tract. Additional work load gluteal muscles, which helps to remove extra inches, and to visually pull the thigh.
To make the Bike, you need to take a starting position lying down. Thigh strictly perpendicular to the floor surface. Hands during the performance of exercises must be strictly for the head, as otherwise the muscles are not developed enough. Fibulae hands in the castle is also not recommended because it can damage the neck.
Then you can safely begin to emulate the drive on the two wheels of the vehicle. First, straighten one leg and then the other, and vice versa. One leg should be bent. The movement is repeated in a circle.
Trainers recommended in the early stages, to no more than 8-10 reps, gradually increasing the load. The optimal number of sets from 3 to 4. The maximum number of iterations equal to 20.
Curl lying — lift the body, weight loss belly
The exercise, twisting on the floor trains the abdominal muscles. This task is carried out in a fitness club or at home. Depending on the option chosen for the exercise are being worked out in different parts of the body.
For a classic twist on the ground work of the upper part of the press. To start the exercise you must lie on your back. Further, at a right angle to compress the knee. Feet are on the ground, hands behind the head. On the first exhale, off shoulder blades from the floor, abdominal muscles tense. To return to the original position, which follows the exhale.
To perform oblique crunches, you should lie on your right side. The legs are pressed against each other, and bend your knees to the left side of the stands behind his head. First, you need to stretch the obliques and then twist them up to the highest point. Gradually the body falls down. The same number of times the exercise is repeated on the left side.
Depending on the number of execution of twisting the norm to everyone. For one person, that will be quite a few approaches, other forces are enough for a few dozen. It also all depends on the level of study of muscles and their strength.
Miracle cushion or a method Fukutsudzi from the stomach
The japanese way of losing weight, reducing waist and increasing growth. The method includes the doctrine that the person simply misplaced the bones of the pelvis and upper quadrant, and otherwise violated their natural state. Dr. Fukutsudzi was convinced that posture can be done more slimmer and the waist area thinner.
For the proper implementation of the exercise program, you need to wring the towel (reinforced with regular thread). Therefore, it is best to do this on the floor. Divorce feet hip-width apart. Feet must be angled so that the thumbs touching. Hands are behind the head. Palms on the floor, in such a position that the touching only your fingers. Then relax the back in this position, it is recommended to spend at least 5 minutes. If you don't have patience, it is desirable to start with 1-2 minutes.
This exercise experts recommend at least once a day. Only in this way is to achieve the visible result. Don't forget to get rid of with the use of the method Fukutsudzi extra pounds do not succeed, it is necessary to regularly participate in cardio workout. Exercise will help to establish a good flow of blood to the waist, improve posture, increase height, to relax the city, which was previously squeezed, and visually correct shape.