To watch the appearance – quite difficult occupation. It demands not only time, forces and patience, but also desire. Some people long close eyes to the external shortcomings therefore then it is necessary to waste the maximum of efforts to put the figure in order. As a rule, the first place from which they wish to remove excess fat is the stomach, the problem zone practically of each person.
Instruction
1. So, you decided to make the beautiful, flat tummy. For certain, you dream also of press cubes on it. And so, remember one – you can really pump up the smart press, but it it won't be visible under the layer of fat. For a start you have to remove fat folds. For this purpose you need to reconsider the food allowance. Exclude all fat and smoked products. Forget about sweets and flour products. Pass to healthy nutrition and don't forget to drink not less than two liters of water every day.
2. Having changed the eating habits, you can safely be received for the set of exercises on the press. Begin the occupations with study of the top press. For this purpose the following simple exercise will approach: lay down on the rug, slightly bend legs in knees, you hold hands behind the head. At fast pace lift the top part of the trunk (shovel) and come back to the home position. The waist is pressed to the floor, don't cramp elbows. There will be 2-3 approaches till 20-40 of rises, depending on the level of your physical training enough. If you felt burning in the top part of the stomach, so all of you do correctly.
3. Now start the lower part of the stomach. Exercises on this department of muscles are given a little more difficult. Lying on the rug, raise shovels, extend hands along the trunk or put them under buttocks. Don't tear off the waist from the floor, raise legs on 15-20 cm from the rug, begin to part them in the parties and to cross. From above has to be the left, right leg. Exercise is called "scissors". It is recommended to do 2-3 approaches on 30 crossings.
4. Having stopped doing exercise "scissors", start leg raises. Straighten legs and raise them at the same time, approximately to the corner of 30 degrees. Slowly lower them down, but don't concern them the floor. Don't bend the waist and don't tear off it from the rug. Try to make several approaches till 15-20 of repetitions.
5. That your stomach was really beautiful, don't forget also about oblique muscles of the stomach. Lying on the rug, bend legs in knees and densely press them to buttocks. Raise the trunk up, try to touch by the right hand the sock of the left leg, come back to the home position, then again rise and try to touch by the left hand of the sock of the right leg. Repeat 30 times (2-3 approaches).
6. Better to strengthen oblique muscles of the stomach and to make the waist slender, bend one leg in the knee and put on it the anklebone of other leg. You hold the hand from the opposite side behind the head. Deeply inhale and on the exhalation try to reach to the knee the bent elbow. Repeat 15 times and change the party.