How to make a flat stomach



How to make a flat stomach

Contents:

  • Overweight interferes with making the abdomen flat
  • Diet for the flat stomach
  • Exercises for the flat stomach
  • Respiratory exercises for the diaphragm

Modern canons of female beauty require , that the figure was slender, the stomach is flat, and the skin is smooth and velvety. The minimal fatty layer and the trained abdominal muscles prevent the stomach from sticking out or hanging, making the waist and hips slimmer, which allows you to wear maximally open toilets that emphasize the beauty of the figure.

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Overweight interferes with making the abdomen flat

How to make a flat stomach

As a rule, the full fat layer in front of the trunk is too thick. Flabby muscles of the abdominal wall are unable to keep the shape, causing the belly to hang or bulge.

A common reason for the formation of an excess fatty layer is the lack in the diet of substances necessary for energy production. If the body generates little energy, fats stop burning and begin to accumulate.

First of all, for the production of energy, vitamins B необходимы are necessary. Deficiency of vitamin B5 halves the rate of fat burning. To get rid of the already accumulated fatty deposits, vitamin B6 is needed. The fat layer becomes thinner with sufficient intake of vitamin E.

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Enzymes that produce energy are also necessary protein food . With a deficiency of B vitamins, the protein turns into fat.

Lack of intake of <lecithin , included in the liver, degrades the utilization of fats. As a rule, obese people have increased the level of “bad” cholesterol in the blood, increased blood pressure. A lot of lecithin in fatty foods: meat of birds, fish.

Make the abdomen flat, reduce the thickness of fat deposits interfere liver function disorder . The liver ceases to synthesize a sufficient number of enzymes to produce energy, which prevents weight loss.

In addition, with a deficiency in the intake of B group vitamins and protein foods, the liver produces fewer enzymes for span нейтра нейтра нейтра нейтра. As a result, the level of sugar in the blood is lowered, the body quickly forms fat, but at the same time you always want to eat.

The habit of eating 2-3 times a day in large portions overloads the enzyme system, as a result, some products are not converted into energy and converted to fat.

Therefore, even with a perfectly balanced diet, you need to eat a little, but often. Some manage to significantly reduce body weight in this simple way.

Diet for a flat stomach

How to make a flat stomach

It is not to be hoped that the normalization of the diet will be possible in a week to make the stomach flat. But this condition is necessary, that efforts at performance of exercises for strengthening of the abdominal press were not in vain.

What should a balanced diet, which helps to get rid of the stomach, consist of?

Carbohydrates . Monosaccharides (apples, sugar, grapes, honey) allow you to instantly replenish the energy reserves, but quickly “burn out”. Polysaccharides (cereals, potatoes, beans, peas) slowly increase the level of sugar in the blood, give a long and constant inflow of energy. Their share should be 60% or more in the carbohydrates that come in during the day.

Proteins . In order for the body to synthesize protein, the necessary amino acids must be supplied with food. Some organisms synthesize independently. The so-called essential amino acids must come with food.

Animal proteins contain a complete set of amino acids, including irreplaceable ones. In vegetable protein, they are either very small or some are absent.

Fats . Some are convinced that when losing weight, it is worth noting the use of fats. In fact, fats are part of any balanced diet. They should account for 10-20% of the total daily calories.

To make the abdomen flat, the proportion of monounsaturated fats (olive oil, almonds, peanuts) should be about half. To the share of saturated (meat, eggs, butter) and polyunsaturated (omega-3 and omega-6) fats should account for a quarter of the total amount of fats.

The daily menu includes chicken, porridges, seafood, fish, salads, cabbage, zucchini, green peas, citrus fruits, other fruits and vegetables.

Skim milk products, cheeses, legumes, sometimes eggs, vegetable and butter, lean ham or sausage are allowed.

It is necessary to refuse baking, pizza, cakes, effervescent drinks, shop juices.

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The straight muscle , which forms characteristic squares, is located from the pubis to the middle of the chest. The oblique muscles are located at the sides of the lower body. When they become flabby, a fat cushion forms around the waist.

Some to remove the protruding abdomen, perform exercises to give relief to the “squares” of the anterior muscle. The musculature becomes firm, but the belly remains. To make the abdomen flat and tight, it is necessary to develop oblique muscles.

Muscles of the abdominal press consist of so-called “slow” fibers, capable of prolonged work. Therefore, they can be trained quite often. For example, one day to devote to the development of the upper muscles, one day – lower, one day – oblique muscles. Rest on the fourth day.

Of course, it is impossible to achieve a tangible result in three days or a week. As a rule, it takes several months of intensive home training.

When performing exercises for a flat stomach, the press should be tense. Exhalation is performed through the mouth with increasing load, inhaling through the nose with a relaxing movement.

Development of the upper part of the press:

  • Lie on your back, straight arms on the floor along the trunk, straight legs raised perpendicular to the trunk. Straining the muscles of the press, raise the trunk to tear the blades off the floor. Return to the starting position.

Development of the lower part of the press:

  • The original position is the same. Straining the lower muscles, pull the legs vertically upwards, tearing off the pelvis from the floor. Return to the starting position.
  • Lie on your back, bend the knees at a right angle so that the shins are parallel to the floor. Tear off the pelvis from the floor and pull the knees to the chest, forcing the muscles of the lower abdominal muscles to work.

Development of oblique muscles:

  • Lie on your back, feet on the floor, knees bent, palms on the back of the head. Twist the trunk to the right and, tearing it off the floor, try to touch the left elbow of the right knee. Run for the left side.

To burn calories and reduce fat thickness, you need aerobic workouts . It is useful to run, ride a bicycle, practice on an elliptical simulator.

Respiratory exercises for the diaphragm

How to make a flat stomach

To create a flat stomach effect, you need to strengthen the diaphragm . Movement during training should be smooth, on an empty stomach and after emptying the intestines. First you need to practice every other day, then every day.

  • Inhale through the nose, fill the bottom first, then top the lungs. Exhalation through the mouth. Make 3-4 breaths and exhalations.
  • Take a deep breath and try to breathe out all the air from the lungs.
  • Holding his breath, pull his stomach into him, trying to close him with his spine. You can imagine how the stomach and other internal organs are drawn under the ribs.
  • Having lowered the chin on the chest, stay in this position for 3-4 seconds.
  • Slowly raising your head, inhale and pull the stomach to its natural position.

Repeat the exercise several times. Then lie on your back and relax for 2-3 minutes.

These movements help to achieve a flat stomach, massaging internal organs. In some, after training, the diaphragms become regular menstruation, the bladder control is restored.

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