Clear the stomach and the mouth (most effective exercises in this will help) it is necessary to when appeared the excesses in these areas. For the training is the most difficult part of the body.
Here you can form two types of fat: the fat underneath the skin, and the one that surrounds the organs of the abdominal cavity - visceral. Therefore, the structure should be such that it has influenced in a profound and difficult pitches of the press, that it is difficult to train.
In order to achieve a greater effect, in addition to physical activity, it is necessary to follow the rules, and in particular in the implementation of the technology: in the classroom, it is important to perform the exercises flawlessly, does not persist in the number of repetitions; the part of the body that are trained should be constantly in tension, applying physical capabilities at the time of the execution of the exercises, otherwise, the work relaxed will not bring the desired results; the main indicator of the correct training is the occurrence of burning in the area of the press; it is important to deal with without interruptions, gradually making the increase of the amount of times it has been executed, only then remove the stomach and the mouth, when you do this, it is necessary to start with the most simple, but no less effective exercise; the classes start with warm-up.
To clean the stomach and the mouth, exercise (more efficient), it should be combined with a proper diet.
TO CLEAN THE STOMACH AND THE MOUTH, EXERCISE (MORE EFFICIENT), IT SHOULD BE COMBINED WITH A PROPER DIET.
During the day you should consume: 1/3 of the number of products in animal protein (all types of diet meat) and of plant origin, 2/3 of the amount of carbohydrate in form of oatmeal, cereal, cereals, bread, vegetables, a little vegetable fat, drinking during the day 2 litres of pure raw water, the number of meals should not be less than 5.
It is important to remember! Before you begin the process of training, be sure to prepare the muscles. This contributes to the achievement of the best results without damaging the muscle tissues and joints. Heat the process should not take more than 7 minutes.
To get rid of excess in this area, coaches are advised to emphasize exercises for the development of all the muscles. It should be given in the training of the top, bottom, and sides of the press.
The best of all because in its execution it produces the training of the deepest of the abdominal muscles.
The technique of execution. It is necessary to adopt the position of the body as if the bank soil. Lifting on tiptoe, with the arms should be bent at an angle of 90 degrees. Fix the body, for the first time in 20 to 30 seconds. If you are maintaining the posture, the stomach must drag, buttocks, must not protrude upward, and the back rounded. The gaze directed to the ground.
Following in the cleat, you should take into account the following:
The bike. Starting to comply, it is necessary to adopt the supine position, the back should be adhered to outdoor coverage, of the hand to hide behind the head, legs, bending your knees at an angle that is equal to 45 degrees.
The technique of execution. At a distance of 50 cm from the ground, lift your legs, prior to its bent at the knees, and begin to spin imaginary pedal. Make nebistro, making no less than 15 times per 1 approach. Make 3 or 4 series.
Note! Performing the most effective exercises, in order to remove the stomach and the mouth, occurs the burning of the layer of subcutaneous fat, which has a positive impact in the heart of the system, the system of the digestion, the muscles of the back, occurs a process of training of all the muscle groups.
Clear the stomach and the mouth (most effective exercises for the bottom press are shown in the table) can be with the help of the extremities, doing exercises, as well as the elevation of the knees, scissors, krut-Werth.
Warranty - Werth. Lying on the floor hands behind the head, in the area of the ears, lift the upper part of the torso, the right, the elbow should touch the top left of the knee, which is maintained and, on the contrary, alternating feet and hands 10 to 15 times, 4 times.
This muscle group is responsible for rotating the trunk and flexing. The oblique muscles are worth giving in training separately, as well as with other types of cargo that are not subjected to pumping.
THE OBLIQUE MUSCLES it is WORTH TRAINING SEPARATELY, as WELL AS WITH OTHER TYPES OF CARGO THAT ARE NOT SUBJECTED TO PUMPING.
To get to the presentation of the brand, it is important to work the training in the form of the following exercises.
Effect of the tilt in the standing position. Feet apart, set in a hand with a dumbbell, and the other to install in the back of the head, with the elbow must be facing upwards. Keep the back in a straight line, drag to the abdominal muscles and stretch. Leaning strictly to one side, without bending the back, make the inclination of the dumbbell of 20 slopes of 3 or 4 focus;
Effect of the inclination of the supine position. Between bent at the knee to hold the fitball, hand in hand to hide behind the head and gently, in no hurry to lift the upper part of the body, raise the shoulder blades from the ground to 30 cm up to 10 times, 2-3 approach.
Beware! When you run slopes, it goes to the loading on the spine in the lumbar area, therefore, it is very important to perform the exercises correctly. In case of any back problem it is strictly prohibited to these exercises.
The most effective exercises with projectiles, to remove the belly and sides to Get more work load and increase the effectiveness of the workouts will help you to get more projectiles. The trainers recommend to add to your program of adjustment of the belly and the sides of the exercises in the bench and with free weights.
Roman of the chair. Before continuing it is necessary to adjust the under of the chair, adjust the angle of inclination. After sitting down, securing the feet through the rollers, and then taking the lying position of the back and bring the hand to the nape of the head.
Exhaling, begin to twist the body to the feet, when you reach the top position stop for a few seconds. Inhaling return to the starting position. Exercise can be performed with the blini, with the bar in hand.
Home chair. Sitting on the edge of a chair, straighten the shoulder and reduce shoulder blade, putting the forward look. The palms of the hands grab the edge of a chair. To run without problems, for 5-6 seconds to 1 focus.
Technique: slowly arching the hips, to direct the body upward, as for the simulation of a bridge. Once the head touched the back of the chair, a little pause, and then terminate execution, returning to the initial position.
For you to exercise you need of dumbbell weight of 2 kg If there is no projectile, the house can be done with the help of 2 filled water plastic bottles.
Position initial to adopt the following: take weight, lifting, having put in the center of the width of the feet, the back remains in a straight position, the shoulders straighten.
With one hand, jumping to the ground, upon arriving to the position of the trunk of approximately 3 seconds, at the same time, continue to posture, and then return to the original position. In a similar way to make, and with the other hand.
CLEAR THE STOMACH AND THE MOUTH CAN BE, IF YOU PERFORM THE MOST EFFECTIVE EXERCISES, TO EAT HEALTHY PRODUCTS, PERFORM REGULAR EXERCISE, TAKING INTO ACCOUNT THE RULES OF SAFETY: DON'T OVERLOAD THE BODY, THE LOAD HAS INCREASED GRADUALLY.
This exercise is performed when widely separated, and slightly bent legs. Take the hand to a side and stretch out, that felt, as all are. In a similar way to commit, and from the second hand. In each hand to make not less than 15 times in 3-4 approach.
Another no less efficient exercise of this type of projectile: hand to hold onto the support which is located at the level of the waist, and the other to put on the shoulder, holding a dumbbell. Perform exercise should be, with a margin of feet against the ground at an angle of 45 degrees. On each side of their 20 breaks in 3 sets.
The exercise with a hoop. Buy a projectile heavier (2 kg and more). When your torsion, the stomach must be intense. The duration of the performance, it is recommended to 1 h, and more with a bit of a break, not to exceed 3 minutes
Complying with the following type of exercises, it is necessary to adopt a standing position, opening a little leg on the side of the palm of the squeezing of the waist. It is important to maintain the position of the body straight, pressing your feet firmly to the base of the sex and coverage. Technique: perform deep inclinations from one side to the other alternately.
Jumps. You must take initial position: standing sleeping together, keep the posture straight, place the hands on the waist. The essence of this exercise is to make light jumps, to the left, then to the right, while leaving the arms up. Can gradually accelerated.
The jumps may be complicated slightly: put your foot widely, from the hand of sleeping in a castle and keep the front at chest height. You must make the leap from one side to the other, by turning the lower part of the body, but the position of the hands does not change.
If you follow the following tips, and then the effect of the exercises will be much stronger:
Clear the stomach and the mouth can be, if you perform the most effective exercises, to eat healthy products, perform regular exercise, taking into account the rules of safety: don't overload the body, the load has increased gradually.
