Hello everyone. We will devote today's article to the question of how to make the stomach flat quickly. This article is more suitable for girls, but perhaps young people will also be able to find something new in it.
Proper nutrition for a flat stomach It is recommended to adhere to a low-calorie diet, reduce the consumption of fast carbohydrates (among carbohydrates give preference to sweet fruits and cereals). Fast food and fatty foods, smoked meats, sausage, mayonnaise. Sweets, muffins, white bread and chocolate. Alcohol: high-calorie alcoholic drinks, as well as dehydrate the body. Rules and technique to perform exercises for the abdominal muscles So, to understand the question of how to make the stomach flat at home, you need to remember the following rules: The back should be rounded, stooped, without bending in the lower back. When performing all exercises, only the abdominal muscles should work in isolation, there should be no tension in the lower back and leg muscles. Exercises for the press should be done with a large number of repetitions, since their goal is not building muscle mass, but burning excess fat on the abdomen. You can start with 20 repetitions, gradually increasing their number. It is believed that one should not count the number of repetitions at all, but rather do each exercise until there is a burning sensation in the muscles. After each exercise, it is recommended to do stretching: to do this, lie down on the stomach, lift the upper part of the body with the support on the arms, take a deep breath and bend backwards, feeling the muscles stretch. Exercises for a flat stomach at home Exercises on the upper bundles of the rectus abdominis muscle 1. Starting position: lie down on your back, bend your legs and knees shoulder-width apart, feet on the floor, arms behind your head are intertwined in a “lock”, slightly support it, but do not help movement, elbows are set apart. On the exhale, tear off the shoulders and shoulder blades from the floor and lift the upper part of the body, while the back is round, the loin is pressed to the floor. On inhaling, we return to the starting position. Perform the exercise at the maximum pace, but smoothly, without jerks. Having 20 repetitions, we linger at the top of 8-16 accounts. Then, without lowering the scapula on the floor, as if lying on the "air cushion", we pull up in small jerks and hold up again at the extreme point. 2. The starting position is the same, only crossed relaxed legs are raised up. The exercise is performed similarly. Exercises for the upper oblique abdominal muscles 1. Starting position: lie down on your back, legs bent at the knees, arms behind your head are twisted into a “lock”, your elbows are set apart. On the exhale, we tear off the shoulders from the floor and turn around so that with the left elbow we can reach the right knee, next time we stretch the right elbow to the left knee. Do 20 repetitions in each direction. 2. The starting position is the same. We tear off one bent leg from the floor and, at the same time lifting the upper part of the body, we try to clasp the knee with our elbows, then we repeat the same with the other leg. 20 repetitions for each leg. Exercises on the lower bundles of the rectus abdominis muscle 1. Starting position - lie on your back, legs straight, arms stretched along the body, the loin tightly pressed to the floor. Straining the abdominal muscles, gently lift the legs up to a right angle with the body, and then we try to tear the pelvis off the floor, lift it as high as possible and hang slightly in this position, while the legs are directed straight up. Then smoothly return to the starting position. We start with 15 repetitions. 2. Starting position - lying on the back, legs straight, arms stretched along the body and put palms under the buttocks, in order to fix the waist and "turn off" it from work. On the exhale, bend the legs and tighten the knees to the chest as much as possible, then straighten the legs to the starting position while inhaling, but do not lay them on the floor, but leave them parallel to the floor at a height of 5-10 cm. Exercises for a flat stomach and thin waist 1. Starting position - lie on your back, your spine and lower back are tightly pressed to the floor, your shoulder blades are motionless, your arms are straight, arms apart and lying on the floor. The legs are straight, closed and raised vertically upwards at a 90 degree angle. We lower one leg exactly to the side and, having slightly touched the floor with our fingers, we immediately return it back. We do not put a foot on the floor, while the other leg remains rigidly fixed in an upright position. You can perform 20 repetitions, first with one, then with the other leg, or the legs can work alternately. 2. The starting position is the same. One straight leg lies on the floor, the other is raised vertically upwards. We lower the raised leg in the direction of the other leg (cross), while stretching our toe to the palm of the opposite hand, while trying not to tear off the elbow and shoulder of the other arm from the floor. Slightly hitting the floor with the toe, as if by injections, we return the leg to its original position. This website has an awesome infographics regarding reducing fat in stomach area.
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