Pump up the press clean up the fat. How to properly pump the press, so that you can pick up the pounds of the belly. Set for the press

In the pursuit of an ideal body, people often shy away from their deeds, as if they did not produce the desired result. So, in order to lose weight, it’s enough to torment yourself with self-conscious hunger strikes and diets, in order to lose weight, it’s more necessary to increase a small calorie deficit. Varto is less than a trohi more zaglibitsya and vichity nutrition, so that they really brought results.

Bring disinformation to the point of progress. Why do people hustle, as if they ask themselves food: “how to download it correctly, to clean it up alive?” abo "why am I downloading the press, but I'm not going to live?". And on the right, everything is in the fact that it is necessary to simply learn more about the topic and the result will not get in the way.

First of all, about what you need to think about - about those, how are you pumping m'yazіv and spitting fat? Chi vzagali є like a correlation between the two of us understand and chi can the press really clean up the life? In fact, the relationship is practically zero. The first step is to work on your body, you need to know that there are two different processes.

Sob mother is alive - it is necessary, first for everything, burn fat. Whom can be reached for the help of correct, rational eating. And to pump the press, you need special forces to be right, as it is necessary to beat the singing periodicity and regularity. If you pump the press, absolutely ignoring the norm of fat, then the m'yazіv will not be visible through the ball of the undercoat-fat deposits. It’s completely clear to him that tidying up fat from the abdomen is simply not a hit.

To work your life flat and flat, you need a whole complex of entries, straightenings like for fat burning, and work with a relief. Ale about everything in order.

Not a lot of videos on the topic: accessible, simple, hot and unprofessional. Golovny visnovok: go poop and show up pres. Marvel, smile, and continue reading.

Causes of fatty deposits in the abdomen.

To deal with the problem, it is necessary to know about the nature of the journey. In case of fat on the stomach and qi, the problems can be different. The widest of them is the transition and hypodynamia. A low-volume way of life, daily exercise and a surplus of life, which helps one to recover, to lead to the fact that the body stores all the energy that is not victoristan in looking fat cells.

The number of cells in the largest number in the abdomen in boys/people and in the areas of the abdomen and stegon in girls/women. The axis of why for both articles is the smallest "cherevtsa" - the most important part of their body. As the problem itself is in the way of life - then it’s only a little more than a little change, so that you can achieve a good result, but you yourself should be an active protract of the day, put together an individual diet for losing weight and working out a little bit of simple right to press. Everything will be reported below.

And yet, there are other reasons for the appearance of unaesthetic clitin on the stomach. It is more difficult to fight with them, to that in the current state of fat cells are molded under the weight of the press, and you do not see a calorie deficit. So, various hormonal disorders lead to such a problem. To that first, fight with hated centimeters, the healer will give up on the back of the wart.

Also, the cause of the appearance of internal fatty deposits can be the disease of the endocrine system, such as diabetes and insulin resistance. Here the joy is the same: zdatisya until the final fakhivtsya.

The remaining reason is the decline. It is easy to fight with her, but in tandem with an informed nutritionist you can try it.

Remember: in times of development of internal obesity, serious health problems appear early. To that, as you remember, that fat does not come out of the stasis of standard entrances - varto turns to the doctor.

How to properly fold the diet, to clean up the life

You virishili take yourself and clean up fat from the abdomen, so that in the future you will pump up the press. It is almost necessary to eat your own food. For whom it is necessary to loosen the daily calorie intake.

The best formula for rozrahunka is the Hariss-Benedict formula, which can be easily known in the measure or . For a pіdrakhunka, you need the parameters of your body: pіdloga, rіst ta vaga. Further, it will be necessary to multiply the taken figure from the formula of the coefficient of your activity during the day.

The rest of the pidrakhunkiv - to rebuild the deficit. Somysyatsya qiu figure needs to be resurrected. Sound, to start spending money, enough for a deficit of 10% of the total additional calories. Golovna - do not expose your body with zhorstok obezhennyami. Starvation and diet to inject the body into the camps of stress and after that, as the diet is over, people often turn everything off with such a practice of kilograms.

In order for the prospects to pump up the press and tidy up the life and sides, fahivtsі recommend:

Razrahuvat your calorie allowance for the day. Call the food, lead the eatery. Ale do not reach fanaticism. You don’t know why most of the time - turn for help to a nutritionist.
Eating is balanced. It is not necessary to find the norm of calories with vegetables alone. The body needs all macronutrients: proteins, fats. Golovna - peace. Remember, the lack of one of the macronutrients is strong enough to make you sick. So, marriage to the diet of a fat woman can lead to serious hormonal disorders. For this, it is not recommended to lower the bar of fat below 1 gram per kilogram of weight.
Don't be evil with junk food and alcohol. Junk food is synonymous with fast food. Consistently eating at the restaurants of a Swedish meal, trimming yourself within the framework of the calorie allowance, junk food shards - the greatest amount of calories with the minimum biological value. Tsya zha is practically enriched with brown vitamins and microelements, which are so important for the human body. Those same with alcohol. Krіm priєmnyh vіdchuttіv vіd spozhivannâ alkoholomіsnih napoїv, lyudina otrimu є kіlkіє kіlkіє zayvih kaloriі. All is good in the world.
Hunch like that, as if it were handy. E three per day, or six - your body knows less, skilki for the new one will be right. Golovne, fit in at the calorie limit.
Set up your diet. Sufficient amount of pure drinking water to ensure the correct exchange of speech and relieve problems with the intestines. A lot of necessary water to lie down for you and your activity throughout the day. Approximate figure - 30 ml per kilogram of mass body.

Not a lot of video on the topic:

Dorimuyuchis tsikh simple pleasures, zayvі kіlogrammy from your belly go and don't turn around anymore. It's better to take everything under control. Remember: first work your press, let's pump the head, it's necessary to clean up the life. Ale not out of the blue.

Periodicity of training

Chi pribere hitanna press live? - Ni. The press does not help to clean up the life. However, the shkir on the stomach was pulled up and the body looked stringy - necessary. You need to exercise regularly and do gymnastics on a regular basis, in order to improve the result.

The first type of necessary training is the cardioadvantage. The stench is necessary for the process of fat burning, the shards are straightened out for a calorie intake. So the stench of the corisne of the increase in vitrivality.

What kind of cardio can you choose?

Breaks. On the simulators, or on the streets - on the right relish. Plus to everything, you can see the difference. you can give a big fight at a long distance, the women are longer on the interval big.
Haircuts through a skipping rope. It is the same way for lads, and for girls.
Training on the steppe. Loved by cardio more girls are also victorious in fitness.
A bike. Take away the cream of dry press from the pumped-up gift.
Walking. For effective cardio-advantages, it sounded wonderful though. Walking 10 kilometers at a great pace, you can burn close to three hundred kcal. For the cob you can take a long distance, but in about a month you will call to such an adventure.

Reading hour: 6 minutes

Singingly, the most important thing for rich girls is food, as if they were alive. Today we will try to give you a comprehensive answer to the current nutrition, as well as to ask you for a detailed instruction about those How to pump up the press at home minds.

4 main factors that will help you clean up your life

1. Cardio training

Cardio training helps burn fat and improve metabolism. We appreciate that the hour of aerobic pressure increases the frequency of the heart rhythm and accelerates the blood circulation. To the same regular cardio training helps to reduce belly fat, that and in the whole world. You can pump the press endlessly and reach absolutely nothing, as you have unique aerobic advantages. Otzhe, how to pump up the press at home minds? For starters, do some cardio training.

2. Body workout

It is also important to remember: locally thinning is not possible. It is not possible to tidy up only lively / quilted / side / riding breeches. Worse, all the body is covered, and not okremi yoga parts Therefore, it is necessary to train the whole body. The more different things you need to do for an hour, the more effectively you will pass the training. In addition, the bellies are actively practiced even with the rights for the hands, but not the back. If you want to quickly pump up the press - train the whole body.

3. Training for the press

To pump up the pressure and reach the cubes, it is necessary to practice over the black m'yazami. To that about the right to the press is also not a trace to forget. On the genetic level of the girls, pump up the pres to the cubes richly folded, lower to the people. ale zrobiti flat neat vivіt under the strength of the skin. Training for the press is necessary and important, but you don’t need to do it only them. It's just not effective. In addition, you can hit a hard press without them, it is recommended to read: 5 different reasons why I don’t need to download a press.

4. Life

However, the next workout will be stupid, as you save more calories for more, lower your consumption. Everything is more normal and is found in people in problem areas like fat. And how to pump up the press and grow yoga flat, like a beast of m'yaziv fat prosharok? Eating - tse 70% success in nutrition, how to tidy up lives.

Pokrokov's instruction, how to pump up the press in your home minds:

1. Start improving your calories and plan your menu regularly. About those, how to start increasing calories, we already wrote to report. It is necessary to take care of it even if you want to spend 6-8 days, you will not call for a new diet.

2. Forget about starvation, rozvantazhuvalny days and mono-diet (Greek, apple trees). Do not reduce the calorie content of the meal below your norm! You improve your metabolism, but you will not achieve results.

3. Store for yourself a fitness plan for a month, based on upcoming recommendations:

You can have a booty 2 aerobic workouts for the hell of it, no less. Marvel at: Cardio training at home
Notice the fitness plan 2 workouts on the press. Marvel: Top 50 right for stomach ulcers
Practice 1-2 times workouts for the whole body. Take a Look: Strength Training with Dumbbells

If you go to the fitness room or go to a group activity, get close to the same principle of rozpodіl vanity.

Tse is the optimal technique, how to pump up the pressure and clean up the life. All 4 factors, about which they wrote more, practice at the link and add one to one. If you want quick and good results, then it’s not a good idea to misbehave with any of them. Start your day right now: store your food ration for the next two days and store your fitness plan for the next day. Golovne, don't be afraid of rozpochat!

Nutrition and advice about those, how to pump up the press and clean up the life

1. How do I clean up my life, why don't I like training? Can you help the diet in my mood?

Marvel at what you understand with the word diet. If you are on the verge of different hunger and mono-diets, then we, obviously, are not recommended. We are glad to reach out to you fried food within the limits of the established calorie content. Help you lose weight and keep alive. For some term and in some obsyaz to lie in your body. Tilki not varto kvapiti yoga, urizayuchi diet more and more.

Training to help you lose weight shvidshe. In addition, you will get rid of your lethargy and make your body springy. It is practically impossible to reach cubes without physical ambitions. If you don’t like to work out, look at stretching programs, for example, Body Balance. The stench will help bring your m'yazi to tone.

2. I'm doing 10 abs workouts today. Chi help pump up the press?

You pump up the m'yazi, but don't work on the change of fat prosharka, even the same vin є head pereskodoyu on the way up to 6 cubes. You can’t lose weight at the stomach, only hitayuchi press. To tidy up the living, to use the complex pidhіd, about which we wrote more.

3. My girlfriend spent a day on the press and didn’t do anything else, and in a month she reached an ideal stomach. All the same, which method is practiced?

This method is more practical for singing genetics. Possibly, for your girlfriend, she lives in a different way, not a problem area. But the organism of the flooring is strange to instill on a small physical pressure, so you can pump up the pressure only twisting. Tsei vipadok atypical. It is not safe to go along the path of the least support, so you will only be more confident in the results.

It is important to understand that genetics plays a great role in shaping figures. Some people do everything in a row, they don’t do fitness, but they make a perfect body. Otherwise, without sports, that obmezheny at the tavern will once again gain zayvі kilograms. The third cannot lose weight with quilts, but quarters do not understand, how to tidy up lives. Tse zd about If anyone needs help, they can twist 10 quills a day, but such people are still a minority.

4. I work out 5-6 times a day, but I don’t go for eating. What could be the reason why I won't lose weight?

Zvichayno. Show your schodobov norm - 2200 kcal (take clear numbers). With such a diet, you will neither lose weight nor wear clothes. It is permissible, you do not go for eating and eat for 3000 kcal per day. For a year of fitness, you will burn 400-500 kcal. Since your surplus will be close to 300 calories a day, then. close to 15% higher than normal. І skin day, whose "superfluous" will be spread over your body at the sight of fat. Axis and think about the role that food plays in the formation of figures to inspire from a good sport.

Otzhe, now you have a short help, how to pump up the press in your home minds. Lost only take it into your own hands and often work on your body, so that you can clean it up in the shortest term.

The most foldable house of the body near the plan of ordering is alive. Sob virishiti nutrition, may the skin woman vvazha, that you can change your obsyagi, kolivayuchi press. One pumping of m'yaziv can't reach the desired result - clean up that side. In the process of pumping the m'yazova, the mass is growing and mіtsnіє, but there is not enough change in fat. In order to take fat “like butter” as an occupation, it is necessary to make adjustments to your meal. No, don’t eat only vegetables, for whom I strongly border myself. It is necessary to simply increase the balance of the reduced protein content, carbohydrate and fat content, as well as to know the time of your life. With this material, we have a better understanding of how to properly pump the press in order to remove fat from the abdomen.

It is necessary to take care of the well-ventilated room.
Obov'yazkovo provide yourself with sufficient drink. At the process of intensive training, you often want to drink, a small bowl of water will be more river.
It is important that you pump the press, so that you can suck it up and live on an empty slug. If you have a temper, start training varto not earlier than a couple of years after a snack.
Certification of physiques in fitness in your own cases, how to properly pump the press at home minds, to get busy until the offense, really, pump the press for losing weight in the abdomen and sides, if it is allowed.
Chi can you take fat from the belly hitayuchi pres? Without a doubt, but you need to train intensively.

Skilki to train?

How to properly download the press from the home minds, to clean up the life, how can I get excited? Such a nutritional smut has a dullness, showing a trifle of patience. On the first day, take a maximum of two, or rather, beat three approaches of 15 repetitions, maybe twenty. If you learn to be vigilant, like groups of m'yaziv will soon be, and the bar has been set for becoming easy-going - it is necessary to increase your ambition.

Chi can you tidy up alive, hitayuchi press? Awesome! How to properly pump the press, to take away fat from the abdomen? Gently work the skin twisting, here the ribs are zayvі. Breathing in the body, kindly lifting, quickly m'yazi, visibly - smoothly lowering, relaxing m'yazi. Chi climb alive, how do you pump the press? Climb, just happen to get busy today.

We make adjustments to our diet

Well-thought-out eating is a guarantee of a healthy organism as a whole, a helper for the miniatures of the state for obligation and taking a pleasant relief to the summer. It’s not enough just to marvel at the rollers, how to properly pump the press, to clean up those sides of the girl, to see the transcendental clay of lubricated herbs, potatoes, meat in mayonnaise sauce and salads with it, grandmother’s pie and everything like that. The calorie is lubricated even though it only makes your belly bigger, and then all yours try to clean up your sides, an hour of training at the wedding video, how to properly pump the press, to clean up fat from the stomach to show up marnimi.

In order for a woman to become the master of a beautiful figure, to be able to sacrifice lassoshchi, well, take it from the great kilkos, you can still pamper yourself a little. Tobto on the urgent question: “What can you tidy up alive, hitayuchi press girl?” If you take away the evidence, you can, but with a small amendment - you have to look at the diet and “clean it up” a little.

How to pump up the pres and tidy up the sides, while eating deliciously? Just! Eat sour-milk products, as there are no allergies to them, fresh vegetables and fruits, eggs, seafood, cereals are delicious.

Get used to growing fat, more protein, less carbohydrate, then all diligence in terms of how to properly pump the press, so that tidying up life will give a positive effect.

Do you care if the products are not tasty? And you think, you can prepare a variety of light and savory salads and soups. Read about the herbs for the PP-ration, you will sing-songly know the sprat of herbs, which will make you savor it. Gosh, don't starve.

In a first way, you don’t see it for a long time, you stare and eat 5 times more.
In another way, when the body is starving at the panitsi, when important hours have come, you will not spit out fat, but instead stock up on it from the bottom, you see, “on a black day” so be moving, plus metabolism is more practicable.

And more trochs about eating. I know the myth, after 18:00 everything, the refrigerator is locked, it’s impossible. In fact, by taking food, you can press to clean up the need to know that during the period of physical activity it is more important, you try to have a snack, and the rest of the time you are guilty of it, but not less than 2 years before going to bed. І tsey priyom is guilty of buti bagatii for protein, for example, you can save a little sir.

Well, it goes to the worst. On the question: “How to pump the press, to clean up the life and sides?”, “What can you clean up the life, hitting the press?”, “How to pump the press better, to clean up the life?”, “What is it?” - We have already vіdpovіli. Now let's move on without a hitch to take.

Set for a beautiful woman's relief

At the same time, the Internet is crammed with numerical videos on how to clean up the sides, how to pump up the press, and in the beginning, you can bring your figure back to normal with the press. All videos, how to properly download the press, to clean up alive, to finish effectively. You can wonder how to download the press correctly, so you can take it alive on the sides of our site.

Classic twist. Robimo 2 walks, 30 walks in the corps. Lay on a flat surface, knees bent, feet shoulder-width apart, arms on the floor. Breathing in the corps in the light of the logs, depending on a few seconds, lowering, visible.
"Toad pulls". Robimo 30-50 repetitions in 2 approaches. We sit on the edge of the lava, or lie down, the arms are on the floor, we bend our legs, we pull up to the breasts, then we straighten up.
Zvorotni twisting. 2 reps, 40 reps. We lie on the back, at the seams of the arm, bend in the knees of the leg. Breathe the ass into the legs like this, first you put the article on the shoulder blades, but do not rise too high and less spiral on the hands. Mayut pratsyuvati black m'yazi.

It's hard to know a person, yaku ruled b її povnota or a bad stature. But it’s so easy to lose weight for an hour - sometimes you don’t know, sometimes you molt. To get rid of belly fat, change your diet insufficiently. In the first place the fat gradually disappears, but on the other hand there appear stretch marks and the skin sags, which are more folded together. It is necessary to properly pump the press, in order to remove fat from the abdomen, then the body is quiet with its forms.

HISTORY SHUDZHENNYA ZIROK!

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If you don’t follow simple recommendations, then you can’t scoring the results, but you can go into training regularly. Dotrimannya ruled so self-importantly, as if it were more correct to follow the rules of home minds:

1. Take a low-carbohydrate diet. It’s impossible to shake a fat prosharka on the stomach, like a skin day I’ll gain fat again. From the diet, it is necessary to take away everything that you need to reach the progress: malt, fat and boroshnyanu zhu, gas water. As we know, in such a situation, it is impossible to change the number to a minimum and get accustomed to it on the days of training, so that you can get rid of the calories that you need.
2. Blame alcohol. Alcohol is a boon for the human body. But the main one of them can be called beer. Tse shvidkovuglevodniy napіy, which often vzhivayut іz salty and shkidlivimi snacks. Lives like a new one, they appear very quickly.
3. Healthy sleep and daily stress. Cortisol is a stress hormone that makes the body start accumulating fat. It is necessary to fight with him regularly, trying to reduce the stress factors of life and hang out.

Extend pardons

Not only can you run a gym, but at home you can get a lot of pardons when you are busy for weight loss. To pump up the pressure and change the fat on the stomach, it is necessary to be aware of the physiological processes that occur in the body of a person.

The girls, who are starting, and the lads, who did not understand the anatomy of the body, proceed to physical training and do not care about the result.

Rules:

1. Number of people is right . A great number of repetitions brought great enthusiasm for m'yazi - not the wrong pidkhid. M'yazi presa guilty otrimuvat step by step navantazhennya. Bagato repeat injury pres. Don’t look at it as if you’re a cardio-advantage, for the help of which you can burn a lot of calories. In fact, you’ll have to spend over ten thousand twists, so that you can spend a few more calories, as if in a year.
2. Salting fat on one area. Before the beach season, a lot of people and women try to lose weight in the abdomen. At the end of the day go choking, massage, training at the gym at home. But still try the doom for failure. The organism itself supports the "natural" appearance of the body. On one stomach, try not to get fat. Pide wines only at the time of a complex approach, de cardiovantage competently eat right food.
3. Irregular employment. The complex is right to be victorious not for a few days, but through skin doba, which helps to pump up the press. Particularly often, they are irregularly engaged in the aftermath - there is no hour, but it is difficult to achieve visible results. On the back of a person, there can be a lot of visible results, even though the m'yazi grow - they are simply not visible behind the fatty proshark, which is to blame for being less than a centimeter.

Dotrimannya deakah rules to help speed up the process of losing weight, to that the following is not easy:

1. Rivna that zhorstka surface for training. The sofa is not right here. You can take to take a thin gum kilimok. M'yaka spring on the surface - tse vplyvaє on the efficiency of vikonannya is right. It’s better for him to take up kilim on the slopes.
2. Rank training. From the wound, the organism of visnazheny vіdsutnіstyu їzhі. At this hour, the maximum spalling of fat is observed. On an empty sling it’s easier to get a lot of right, even when twisting or pidyomy, you’ll feel discomfort in the sling. Zayattya from the wound to charge badoristyu for the whole day.
3. More pace. M'yazi is guilty of being naughty. Do not varto navit namagatisya swing the press quickly - here you have the right to win not for the rahunok of m'yazіv, but for the rahunok of simple inertia, that will not be particularly corrosive.
4. Constant voltage. It is necessary to saturate the wind and trim the life, we will strain it and we will retract it. Vipukliy is alive - this problem is no less than a transcendental vaga. Cherevnі m'yazi often spend a tone, stretch through the tube. It is necessary to start energizing and energizing, so that the tone turns to m'yaziv.
5. Bakery. It’s a completely normal phenomenon - it can be seen in the dilyance of the stomach. To whom it is easy to endure tse, and the stink to give yourself indulgences, changing the number of approaches. But it is not possible to give m'yazam reprimands - in this case, the effectiveness of training is used.

Kilimok for home use

The best right on the bench for the press - how to quickly pump up the cubes?

Set for the stomach

For home vikonannya, you should choose just right, as if you have a lot of strength. Ale does not mean that the stench will not be effective, like training in the gym.

Vacuum. Helps to reach the tone of the cherry pulp. Outside the camp - standing, hands on the quilts. To fight deeply in the air, then under control we see and get as much as possible drawn in alive. In such a position, it is necessary to get carried away. We see we can be more povіlnym, but we live to draw in the middle of the arc. Repeat one quibble. The advantage of such a right lies in the fact that yoga can be practiced lying down, sitting, crustaceans. But the best result will be to take standing.

Right "vacuum"

Plank. Lie down on your life, stand on the lick and the scarves of the nig. Tulub can be straight without folds. Lives retracted, m'yazi strained. For a few seconds you can already see the pressure of the whole body.

Right plank

A bike. Sitting on the bed, you need to put your hands behind your head, your legs are pulled up - the stench hangs over the bed. Then bend the right leg up, sticking out with the left elbow of the hand. Let's sweat the leg and the hand change.

A bike

Classic twist. The position is lying down, the legs are bent in knees, the hands are spread behind the head. The body rises uphill, nibi twisting m'yazi belly. The body can twist, but not rise in a straight line.

Classic twist

Pidyomi nig. Lie, hands and feet on the ground. One foot is lifted strictly vertically on the back, then the other.

Pidyomi nig

Vityaguvannya nig. Lie down, hands under the belt, pull your legs up and bend, then pull forward and up the hill, turn to the cob position.

Vityaguvannya nig

Side twist. Lie down, bend your legs in knees, pull your arms forward - the stink of lying on the bed. The body needs to be twisted so that the right hand could hit the right toe, and then navpak.

Side twist

Living is the most problematic area; And if you remember about the recommendations and get it right, then you will get rid of the fat prosharka, and pump up the press cubes, shaping the waist.

I troch about secrets ...

History of one of our readers Alina R.:

My vaga especially despised me. I gained a lot, after the vacancy it was important like 3 sums at once, and I myself was 92 kg with a growth of 165. I thought I was alive because of the gentle slopes, but suddenly I began to gain weight. How to get over the hormonal background and obesity? Aje nothing can do that to make a person younger, how to stand. In my 20 years, I first recognized that most of the girls are called "WOMAN", and that "there are no such names". They gave 29 years of separation from a person that depression ...

Ale scho robiti, schob lose weight? Laser liposuction surgery? Recognized - no less than 5 thousand dollars. Apparatus procedures - LPG-massage, cavitation, RF-lifting, myostimulation? Trochs are more affordable - the cost of the course is 80 thousand rubles with a consultant nutritionist. You can sing bigati on the big road, to the point of confusion.

І if you know for the hour? That one, however, is too expensive. Especially at once. For myself, I took another way ...

One day you marvel at your own vision, and you will come to know that your body is far from the ideal. Nastrіy vіdrazu psuєtsya, at the head vibudovієtsya low fence, planning on losing weight. Don't waste your fuse! How to work, how to suck it alive and pump up the press, m'yazi, burn the hated fat? Stock up on patience, vitrima, strength, you need the stink.

Chi can tidy up alive, kachayuchi press

Vikonuyuchi different twisting and only, do not think about a flat stomach. Such rightly recognized in the development of muscles. Regular hitayuchi press, you tighten the problem area, burn the trochs of fat. The relief will not be visible; How to pump up the pressure and clean up the life? In order to take a lifted figure, it is necessary to work in a complex way: to get the right food, to give the body strength and cardio-advantage, to throw off the vein from the mustache body, and not the yogo okremoї part.

How to download the press correctly, to clean up the life

For women and men, forget about the allowance on the sofa, as they have a great supply of excess fat or obesity. How to lose weight and pump up the press? The most effective approach to such a scheme is: rank exercise of the day + good physical training of two-three for the day. Fat on the tummy will be effectively spalled, so you add 30% of the work on the press (important to the lower abdomen, oblique masses), and 70% - cardio (bіg, step, skipping rope, bicycle). If you manage to get rid of the weight, pump up the body with strength training on the arms, abs, legs, and seats.

Set for abdominal pressure at home

Before classes, prepare a kilimok and pull it on handily. To improve the training with the drawing - 5-10 whilin of energy turns, swings and pull of the various parts of the body to increase blood flow and prepare the m'yazi to work. After a warm-up, you can rozpochinati paths to a harmonic stringed body. How to tidy up your life and pump up the press house? Take note of such goodies.

For the upper press

It is necessary to do gymnastics for a year after a meal. Women from menstruation do not have the right to work in the right abdomen, rather choose more physical pressure, easier. In order to improve the swedish results and take the spring body, implement the following program:

Let's go to the corps. Lie on your back, bend your legs at the knees, stand apart. Put your hands behind your head, your fingers are locked with a lock, your elbows are parallel to each other. By the power of m'yazіv ocherevina on the vidikha, lift the body uphill, breathe in, go down. Across it is not guilty to see the kilimka. Organize 3-4 cycles of 10-15 times.
Let's go stegon. Vikh. n. - lying on the back, the arms of the body were raised, the legs were closed and straightened. Vidihayuchi, raise your legs uphill, so that the saddlers also rise. You can bend the knee, so you ask right. On vidihu accept vih. n. Stop pidkhid - a series of short rivks with the pelvis on the mountain with raised legs.
"Book". Vikh. n. - yak right in front. Vidihayuchi, lift your legs, and then the body uphill. For a few seconds it is necessary to look in the “folded” look, then drink at the top. P.

For the lower press

How do you pump up your life, how do you hang ungarously over your jeans? The problem is blamed through the slurry of the lower press. I will help you to practice power sports and fitness. Get rid of the fat, so you turn on the fritters in carbohydrates, and add the relief of the abdomen to the right feet:

Utrimannya V-pose. Vikh. n. - lying on the back, hands raised the body. At once, raise your legs and that toulub, so that you have settled down to 45 °. Do not bend your knees, your hands are strained, pulled up, your socks are turned up to you. Trim at this position 0.5-2 times, repeat the task once.
Pidyom nig iz gymnastic ball. Vikh. n. - as in guidance, it’s more right. Chovenki squeezing the ball. Raise your legs to the top of 90°. Take a couple of seconds at the peak point. It is enough to lower your legs down, but don't let the ball hit the feet. Repeat right. In the course of a year, the morning of the ball to the beast can be increased to 1 hvilini.
Fitball plank. Looking at the photo, you will immediately understand the technique is right. You need to put your feet on the fitball, straighten them up again. Before crying, rest against the backlog, tighten the muscles of the abdomen and body. All bodies are drawn to one line. Trim at this position more than 45 s.

For oblique stomach ulcers

The onset of adventure at once from the diet will help to clean up the sides, to model the line of the waist. How to pump up the abdominal pressure and slanting m'yaziv? Catch the top 3 right:

Bichni got sick. Vikh. n. - standing, the legs of the troch are apart, hands behind the head. Heal the body right-handed until you feel the tightness in the protilene botsi. Turn to whirl. n. Arrange 8-12 repetitions of 3 approaches on the skin side. Using dumbbells to speed up the result.
Bichna plank. Rest on the palm of that outer side of the foot. All the body is pulled up and tense. The supporting dolonya is under the shoulder, the waist and the quilt do not sag, do not rise high. Trim for 20 s - 2 min.
Bichni twisting. Vikh. n. - lying on the boots, the body is pulled up, the lower arm is straight in front of you, the upper one is behind the head. Raise your head and shoulders uphill. Weide the robot with a small amplitude, at the peak point, trim.