In a suit and tie, you look very much even nothing. Broad shoulders, straight back, straight legs, in a word, female colleagues treat you with sympathy not only because of your high moral and professional qualities. But every time you go to the beach or the pool is stressful for you. A little fat in the abdomen instantly destroys the image of a sporty macho. That means we need to get rid of it.
It is necessary
- - bench for hyperextension;
- - gymnastic mat.
Instructions
Step 1
Include back exercises in your workout. Often, a bulging belly is not the result of weak abdominal muscles, but rather weak muscles of the back and lower back.
Step 2
Take the correct position on the bench for hyperextensions, the roller should serve as a support for the hips in the groin fold, fix your ankles securely, and rest your heels on the platform. Press your hands to the sides of your neck or to your temples. Slowly lower the body, bending at the hip joints, and then return to the starting position. Do not bend back too much, this will not make the exercise more effective, but it will put stress on the lumbar intervertebral discs.
Step 3
Lie on your back with your hands behind your head. Weights can be worn on the ankles. Raise your shoulders and bend your knees slightly and lift so that your shins are parallel to the floor. Pull your knees towards your chest, raising your pelvis as high as possible. The movement should be due to the work of the muscles of the lower press. Walk back slowly, but do not lower your feet to the floor. Repeat 13-15 times. Take three sets, resting a minute in between.
Step 4
Lie on your back on a gym mat. Raise your straight arms and legs. Slowly reach your toes with your toes, pause briefly and lower your body onto the mat. With this exercise, you will additionally work out the back of the thighs and buttocks.
Step 5
Aerobic training is a must for any amount of fat. This is the only way to part with fat cells without resorting to liposuction. No amount of exercise in the gym can replace a half-hour run. Exercise machines will give you muscle growth, but they won't disturb your fatty tissue. If you want to part with a bulging tummy, run three times a week for at least half an hour at an average pace.
Step 6
Eat small meals. It is especially harmful to overeat at night. During the day, the muscles are in good shape, and a full stomach is kept within the bounds of decency. At night, when the whole body is relaxed, the abdominal muscles stretch under the weight of what was eaten and remain in this position for a long time. In addition, fractional food intake allows nutrients to be absorbed immediately and completely, and not to settle in the form of a fat layer.
