The beginning athletes quite often are interested, it is correct to swing the press to remove fat from the stomach. For this purpose it is enough to carry out the certain complex power and kardio exercises and also to eat properly.
Instruction
1. If you want to swing correctly the press to remove fat from the stomach, write down this purpose on the sheet of paper and you hold it constantly in sight, motivating yourself daily. The first 3-5 days devote to increase in the general level of endurance of the organism and preparation it to heavier loadings. Every morning begin with physical exercises, well warming up the body and carrying out turns and bendings of the case. Do till 10-20 squats and push-ups. After that execute morning jog. Thanks to it muscles of the stomach will quickly come to the tone.
2. Make the schedule of food. Put emphasis on proteinaceous food: light meat of chicken, fat-free dairy products, bean and grain. 5-6 times a day are the best of all to eat small portions, taking the uniform break between meals. Try to drink not less than one, and it is better than two liters of water a day. Refuse fried, flour and sweet.
3. Further start performance of the daily set of exercises which will help you to swing correctly the press to remove fat from the stomach. Warm-up exercise following: get up directly, having put legs shoulder width apart, and hands – on the belt. Carry out body tilts to the left and to the right against the stop, without bending the backbone. This exercise also well influences oblique muscles of the stomach.
4. Lay down on the back, having bent legs in knees and having put wrist lock grips behind the head. Lift the case, along with it turning it and trying to touch by serially left elbow right knees, and the right elbow – left knees. Execute 20-30 repetitions in 3 approaches. This exercise "pumps over" the upper and oblique muscles of the press.
5. Lying on the back and not tearing off the body and hands from the floor, raise legs up by 45-90 degrees and slowly lower in the home position. Execute also 20-30 repetitions for 3 approaches. Sit down on the bench (sofa, the chair), be taken by hands by the edge. Slightly allocate the building back and begin to raise legs up, having bent them in knees. Touch them the stomach. Execute not less than 40-50 repetitions in 3 approaches. These exercises influence the lower press.
6. Performance of this set of exercises is quite sufficient to lose weight and pump up the press in house conditions. Difficulties can arise, perhaps, only in the presence of the stomach which strongly swam away fat. In this case 1-2 more months of additional trainings can be necessary. Try to raise loadings each 1-2 days, increasing the number of repetitions and approaches. Upon termination of each exercise you have to feel burning in stomach muscles that speaks about the proper technique of performance.