A slender waist without fatty deposits looks aesthetically pleasing and attractive. In order for the dreams of removing the belly to come true, it is necessary to seriously work not only in terms of special physical exercises, but also on nutrition and lifestyle issues.
Necessary
- - rug:
- - bolster under the head;
- - gym membership;
- - bicycle;
- - press roller;
- - DVD disc with training program;
- - Internet access.
Instructions
Step 1
If you decide to do abs at home, systematically alternate a few basic exercises. Exercise number 1: lie on the floor, laying a rug or foam rubber, fix your legs, smoothly, without jerking, raise and lower the upper body. It is better to clasp your palms into a lock at the back of the head or pressing them to your chest. The number of approaches varies depending on your fitness and ranges from three to ten. The number of repetitions in the approach can also be different - from 10 to 50, depending on how you feel.
Step 2
Go to exercise number 2: lying on your back and holding your hands, for example, by the legs of the cabinet, raise and lower your straight or slightly bent legs at the knees. You can put a small pillow under your head or roll up a towel from a towel. In this exercise, the amplitude of movement is important - do the exercise cleanly, make sure that the abdominal muscles are at work all the time.
Step 3
Take an abdominal roller and do various exercises with it. Roll the gymnastic equipment back and forth in front of you in the starting position on your knees. Sit with your knees bent. Place your feet on the wheel handles, roll with your feet. At the same time, bend your torso forward (touch your knees with your chest). Return slowly to the starting position. Repeat these exercises 10 to 30 times, depending on your level of fitness.
Step 4
After completing the basic exercises for pumping the press, proceed to additional ones. These can be various inclinations, both straight and lateral, raising straight legs from a prone position, push-ups from the floor, etc. With these exercises, you will train various abdominal muscles.
Step 5
To achieve an athletic press - "cubes" on it, etc., purchase a subscription to the gym and engage in strength exercises on special simulators, with dumbbells, a barbell. Your trainer will help you choose the right complex in accordance with your physiological characteristics.
Step 6
Do fitness or stretching, these techniques help to strengthen the muscles and get rid of fatty exercises. They can be performed both in the sports center and at home, following programs from the Internet or recorded on DVD.
Step 7
Start doing abdominal exercises, gradually increasing the load, do not seek to set records during the first days of training. Be prepared for the fact that the abdominal muscles, not used to this kind of stress, will sore enough until you get involved in the training program.
Step 8
Remember also that your lifestyle is of no small importance to your slimness. Walk more often, ride a bike, run and your weight will start to decrease.
Step 9
In the fight against body fat in the abdominal area, pay attention to your diet. Eliminate sweets, fatty and starchy foods from it, include more vegetables and fruits. Drink plenty of water, remembering to limit salt.
