Thin waist, smooth elastic belly - who doesn't dream about it? But how to turn the gelatinous mass of the abdomen, imposingly waddling through the belt of your trousers, into a trained abs? As with many activities, a holistic approach and perseverance is essential.
It is necessary
- - training mat;
- - a table of food calories.
Instructions
Step 1
You can pump up the "cubes" of the press. But it is not a fact that you or others will notice them under the layer of fat. You won't be able to burn fat with exercise alone - you will have to go on a diet. Limit easily digestible carbohydrates in your diet (starchy foods, sweets). Give preference to low-carb and low-calorie meals (vegetables, meat). Do not starve under any circumstances - this can provoke bouts of uncontrolled gluttony. It is better to eat 5-6 times a day, but in scanty amounts.
Step 2
Eliminate from your life all the factors contributing to the stretching of the abdominal wall. These include, for example, an excessive amount of beer drunk in one sitting.
Step 3
Do some abs daily. The number of approaches for each exercise is three, the number of repetitions is twenty. Exercises: 1. Lie with your back on the floor, put your hands on the back of your head, bend your knees and rest on the floor. Raising your shoulders, stretch your chest to your knees. At the same time as lifting, try to twist your torso to the right a little - as if you were trying to touch the right knee with the left side of your chest. Lie down and then repeat on the other side of your body. During the exercise, the lower back should remain pressed into the floor. 2. The starting position is the same as in the first exercise. Raise your shoulders and legs at the same time, trying to touch your knees with your elbows. Make sure that the lower back is firmly pressed against the mat. 3. Lying on your right side, stretch your right hand in front of you, put your left hand on the back of your head. Try, resting your right hand on the floor, simultaneously raise both legs (low) and the upper body, forcing the muscles of the waist to tighten. For each side, repeat 20 times.
