Usually the question of how to recover and increase volumes, causes bewilderment today – around only and hear about the diets directed to weight loss. However people who suffer from the lack of weight actually not so aren't enough.
Instruction
1. It isn't necessary to believe the widespread myth that the more you eat, the quicker you recover, especially leaning on cakes and fancy bread. Thin people differ in fast metabolism therefore the large number of food won't be simple to manage to be acquired. Actually is is necessary so much how many it is required to the organism that instead of attractive rotundities not to receive the problem with the stomach. Nutritionists advise there are at the same time three times a day. Portions have to be sufficient to satisfy feeling of hunger, but not huge.
2. Thin people often complain of lack of appetite because of what are limited one meal in day. For stimulation of appetite it is useful for the quarter of hour to food to drink the glass of water or juice, to use some spicy or exotic snack.
3. The people wishing to recover can recommend the proteinaceous and carbohydrate diet in which about forty five percent are taken away on carbohydrates, thirty – on fats, and twenty five – on proteins. In case it seems to you that fats you consume less norm, drink kefir or milk with high percent of fat content.
4. For formation of muscle tissue it is possible to recommend chicken meat. Don't forget that your task not to increase the stomach due to fat deposits, and to gain weight due to formation of muscle bulk. In spite of the fact that sweets - the excellent supplier of carbohydrates, it isn't necessary to abuse them even thin not to break digestion processes.
5. And, of course, it is necessary to pay special attention to physical exercises which shouldn't be exhausting. The best program for you that which will help to distribute calories on all organism evenly. It can be swimming, the yogi or even usual morning gymnastics.
6. You need to swing muscles of the lower part of the prelum abdominale. It can be done by means of lifting of the basin from the back-lying position. Basin needs to be torn off from the floor. Hips move to the thorax.
7. It is necessary to swing oblique muscles of the stomach. In the back-lying position execute the twisting movements. When performing such exercise at first one shovel comes off the floor, according to it one part of the thorax moves to the opposite hip. Raising the upper body without twisting, you also train oblique muscles. Will approach side bending of the trunk.
8. The top part of the prelum abdominale – the third task of day. For this purpose in the back-lying position lift the top part of the trunk. Shovels come off the floor, the thorax moves towards hips