By scientists it is proved that at surplus of fat deposits on the stomach the risk of development of the diabetes mellitus, cardiovascular and other diseases increases. Life expectancy of stout persons statistically is less, than thin. It gives the serious reason to think of how to bring the body into the form and to get rid of fat deposits on the stomach.
Instruction
1. The first what it is necessary to pay attention to – food. You can see off till several hours in gym, however at improper feeding the results of sports loadings will be insignificant. The much bigger effect can achieve if to combine fitness classes with the reasonable diet.
2. By drawing up the diet try to exclude from the daily diet fancy bread and confectionery to the maximum. Various sweets "settle" in the form of slags in intestines and provoke increase in weight. Adversely also fried dishes affect the condition of the figure of smoked product. Fats are necessary to the organism, but in reasonable quantity better than plant origin – sunflower oil, nuts, sunflower seeds, etc. Fresh vegetables salads help to grow thin: carrots, cabbage, cucumbers. Try not to eat the large volume of food for time. Break it into several receptions at an interval of 2-4 hours. Try to eat regularly at the same time.
3. When you normalize the diet, begin to be engaged in regular physical exercises. Train prelum abdominale muscles every other day. Two times a week be engaged in aerobics, fast walking, driving the bicycle, jogging, swimming or similar sports. Duration of aerobic loading - not less than 15 minutes. Perform aerobic exercises at uniform pace for a long time.
4. Occupations on study of the press have to include exercises for the top and lower part of the stomach and also for oblique muscles. The top part is strengthened by raising of the trunk in the back-lying position. Bend knees, put feet shoulder width apart. You hold hands behind the head, part elbows in the parties. Raise the head and shoulders from the floor. Make from 25 to 50 repetitions of exercise to feeling of burning in muscles.
5. The lower part of the prelum abdominale will be strengthened by leg raises in the prone position or in the hang on the horizontal bar. Lay down on the back, put hands along the trunk. Raise straight legs up to perpendicular situation to the floor and smoothly lower. Execute not less than 15 repetitions.
6. Oblique muscles of the stomach are studied by turns and trunk bendings. Take the dumbbell in the right hand, get the left hand for the head. Bend 25 times with return to the home position to the right. Then – to the left.
7. In conclusion of the training rotate the hoop of 10-15 minutes.