Good nutrition and exercise helps the person to hold their body in good shape and health at a high level. What is important in this case — the balance and the systemic approach. It is important to pay attention to the regular conduct of exercises and the selection of a schema of power.
The first thing that you need to start is with the eating habits. And the sooner, the better. It is desirable to start the process of changing my diet for a couple of weeks before the start of the training. So the body has time as it should be cleaned and to give the maximum amount of energy for the practice of sports.
The press do in the kitchen — the basic rules of the diet. The best dinner for weight loss
Your power supply should come with all the rigor. No training do not bring the result, if there is no order in the kitchen. A healthy diet includes as the choice of quality, low calorie product and perfectly set the mode of intake of food.
Not in vain they say that the press do in the kitchen.In the first stage, it is necessary to understand with your own fridge. Many in the machine, eat breakfast, lunch and dinner, and do not always have the intention of what is the form of the basket.
It is important to drink at least 1.5 litres of water — the water starts the metabolism and slimming down is going to go faster.
To eat properly it is necessary to remember the following golden rules:
- The food must be varied. The larger species of fruits, vegetables, meat and fish, different cereals and nuts on a table, the better.
- In the first place, of the food chain, excluding products with a high caloric content (for example, bread, mayonnaise, potatoes).
- Eat less but more often.
- Eat it is desirable slow, the food is worth devoting at least 30 minutes, all well-chewed.
- It is desirable that the base of the diet consisted of fruits and vegetables.
- Protein food is recommended to consume at breakfast and dinner.
- The body for the normal functioning of at least one day a week for the download (you can consume dairy products, fruit).
- In the table only should be that the cooked food. None of the preserves. Homogeneous products and natural.
Lunch can include complex carbohydrates — buckwheat, rice, durum wheat pasta. It is important to include fresh vegetables.
As the dinner of the nutrition specialists advise you to use only vegetables, fish and meat, steamed. They are quick to digest. Two hours before sleeping, it is best not to eat at all. In the night your body is going to absorb substances, obtained by day and eliminate toxins, in any case, cannot be overloaded.
The exercise of vacuum — how to do it correctly and how it works
After the power is described in the standard, it is time to think about the addition of physical activity to improve your well being and get rid of the extra kilos.
The exercise of vacuum is one of the most effective exercise to slim down the area of the waist. A flat stomach can do yourself at home, without the help of a coach and the fly in the gym. What is important in this case the regularity.
Note that the vacuum has several contraindications: pregnancy, the period after surgery or childbirth, menstruation. The actions that cause pain in the abdominal area, what is the physics of the lesson better to postpone or to consult with your doctor.
With the help of suction is massage of the internal organs. The change of the substance, has already been achieved thanks to the abundant inflow of blood. In general, is consolidating the organs of the pelvis and the abdomen. Produces the stimulation of the digestion, the intestine starts to work in the correct way and strengthen the muscles of the abdomen. For several months in the nutrition will the irons.
To the condition of an exercise refers to the cessation of food intake for four hours. If during the day there is no possibility of not to eat of that interval of time, is to perform the vacuum should morning before breakfast. Repeat the task must be performed consistently each day.
For the execution of the exercises it is necessary to put feet on the width of the pelvis, after which a bit of bending your knees. In the hip it is best to lean back with the hands. The weight of the body is transferred in the area of the hands, it is important to feel the support of the wall of the abdomen and waist relax. After that you are complying with the castles. The first — the Mula-Bandha, where the muscles of the perineum first decreases and then is maintained in a static state. Thanks to this type of actions it can go to tighten up the lower part of the womb.
Throat castle is made through the extrusion of the crown of the head upward, the chin is directed to the jugular notch. It is necessary to try to swallow the saliva. This castle is superimposed on the trachea.
When you run the language of the lock should turn up the tip of the tongue and put on the top of the sky in the teeth. During the time of execution of the practice that the body must be filled with the heat, which means the movement in the right direction.
The exercise of planck — how to make correctly for slimming the abdomen
To work the muscles of the shoulder girdle, the thighs, the buttocks and the back the exercise is performed from planck, which means a job in almost all the body. Planck is an excellent option for those who have a limited time of sports activities. The most important thing in this matter properly perfect the technique.
To work the abdominal muscles, it is necessary to put the hands under the shoulders. The knees can't bend, turn only is located in an upright position. The head is directed strictly forward. The press maximum of breakfast.
The rookie of the specialists advise to exercise planck not more than 1 minute. Every two days, the run-time, you can gradually increase by 30 seconds. Plank little by little it reports to 3 minutes. To enhance the effect, you can use a more complex version, for example, to perform the ribbon on the elbows. Do so at the time.
Exercise bike for the press
For the performance of the pumping of the press, ideal for exercise bike. The task is performed in the home, and gives you more benefits, more intensive classes of the quality features cardiovascular equipment. The bike helps improve metabolism and the circulation of the blood in the body and work the abdominal muscles.
Some people after exercise over several months, the more productively it works the intestinal tract. The additional load that is obtained, the buttocks, which helps to eliminate excess inches and visually tighten the thighs.
To make of the bicycle, it is necessary to occupy the initial position supine. Hip strictly are perpendicular to the surface of the soil. Of the hand during the execution of physical exercise must be strictly to the head, as otherwise the muscles will not be defined in sufficient measure. Fibulae of the hand in the lock is also not recommended, as it can injure the neck.
In the future, you can begin to simulate a ride in a two wheeled vehicle. First straightening one leg and then the other, and vice versa. A leg should be included in a given direction. The movements are repeated in a circle.
The trainers recommend in the early stages of doing, of not more than 8-10 repetitions, gradually increasing the load. The optimum number of approaches — from 3 to 4. The maximum number of iterations is equal to 20.
The twisting of the laying — the elevation of the box for slimming the abdomen
The exercise of the torque on the floor trains the muscles of the press. The work is performed both in the gym and at home. Depending on the option selected to carry the physical load plotted the different parts of the body.
Classic traction on the ground works the upper part of the press. To begin with, the exercise that you want to rest. Later, at a right angle, it will compress the knees. The feet are placed on the floor, hands behind the head. In the first exhalation desgajan the shoulder blades of the floor, the abdominal muscles are tightened. Return to the initial position is due to the exhalation.
To perform oblique twist, you should lie on the right side. The legs are pressed together, and the knees are bent, your left hand rests behind the head. First it is necessary to stretch the abdominal muscles obliques, and then rotate to the highest point. Little by little the body goes down. The same amount of times the exercise is repeated on the left side.
On the amount of the execution of the torque of the standard, each one has its. For a person will be enough for multiple approaches, the other, the lack of power in a few dozen. Also it all depends on the start level of maturity of the muscles and their strength.
The miracle of a roller or a method of Fukutsudzi from the belly of the
Japanese way to lose weight reduces the waist and enhances the growth. On the basis of the method within the doctrine that the man simply won't find the bones of the pelvis and upper quadrant, namely, violated their natural state. The doctor Fukutsudzi he was sure that his position can be made thinner, and the area of the waist thinner.
To correctly perform the exercise, it is necessary to fold the towel (is strengthened by conventional thread). Best of all your make up in the soil. The legs are raised in the width of the shoulders. The plants should be inclined in such a way that the thumbs are touching each other. The hands are placed behind the head. The palm of the hand in the soil are in such a position, touching exclusively our shipments. Later relax on the back, in such a situation, it is recommended to make not less than 5 minutes. If you do not have enough patience, it is convenient to start with at least 1-2 minutes.
This year, experts advise to perform not less than once a day. Only in this way is achieved a visible result. Remember that get rid of through the method of Fukutsudzi of extra kilos is not going to work, to do this, it is necessary to regularly cardio workouts. The exercise will help you to establish a good backflow of blood into the area of the waist, improve posture, increase growth, relax the area, which had formerly fastened, and visually adjust the figure.