It is more pleasant to look at the flat tummy, than at "lifebuoy" in the form of fat deposits. To try to catch on itself enthusiastic eyes of the opposite sex, it is necessary to remember several simple exercises on the press.
Instruction
1. The first what it is necessary to pay attention, this amount of subcutaneous fat to. That to move away him, it is necessary to revise first of all the menu per day. It is desirable to exclude carbohydrates (cakes, cakes, chocolate) from the diet. Otherwise it is necessary to use them up to 12 o'clock in the afternoon when the metabolism which was more accelerated. Professional athletes and nutritionists advise to follow the simple rule and to determine the proteinaceous portion of food by the palm size, the vegetable portion - by the fist size, the carbohydrate part - by the size of the put hands, to determine amount of greasy food by the thumb size.
2. Here the list of the most effective exercises which will suit beginners and those who play sports long time. It is necessary to lay down on the back, to straighten the right leg, and left to bend at an angle 90 degrees. Then to raise the left hand up and to grasp it right, to strain the stomach and to begin to rise slowly, and then to fall. For bigger efficiency it is necessary to repeat exercise till 12-15 times with each leg.
3. Exercise "Kitty" will be suitable for finding of the flat and tightened belt. It is necessary to kneel, at the same time to place emphasis on palms, to inhale the nose, at the same time tucking the stomach in under the thorax, to hold the breath for 10 seconds, to exhale. The back has to be curved up. It will also be the pose of the cat. Further it is necessary to return to the home position. To repeat exercise of 3-5 times.
4. Exercise "Boat" is performed in three approaches as follows. It is necessary to lay down on the back, to straighten legs. Further it is necessary to raise legs and the case up, without tearing off the waist from the floor. It is necessary to be recorded in such situation for 30-40 seconds.
5. Exercise "Scissors" is known since the childhood. It is necessary to lay down on the back, to straighten legs, hands to arrange along the trunk. Not to overload the waist and for bigger convenience, hands can be put under buttocks. Further it is necessary to raise legs by 15-30 cm from the floor. To perform exercise, alternately changing legs. For bigger result it is necessary to make 3-4 approaches.
6. Exercise "Bicycle" will help to pump up the press. It is necessary to lay down on the back, to raise legs at an angle of 90 degrees and to begin "to twist bicycle pedals". In such situation the lower and top press is well studied.
7. One more simple exercise: legs should be put shoulder width apart, to tuck the stomach in and to tighten the right leg. The knee has to be directionally to the left elbow. Then it is necessary to return to the home position and to repeat the same with other leg. There will be enough three-four approaches on 15 rises.