Like all love summer! And like for the most part for the fact that it is summer, hot, sunny days, you can spend your time relaxing on the beach. All day, you can lie on the beach, occasionally dipping into the cool water. It seems that nothing can deprive us of this pleasure ... But as a rule, before the first hike to the beach, everyone was looking at myself in the mirror, assessing her figure. It was then, and make themselves known beer chat with friends on Fridays and excessive eating cheeseburgers with fries at lunchtime. Contemplate the stomach, waddled through the gum from the pants not give pleasure to himself or to the people who have settled down next to you on the beach.
At this point, my head begins bustvariants that can be used to solve this »huge» problem. I have to say that I am not a magician and I can not give you advice, by which you turn your week »corn beer» in the flat hard belly, resembling a washboard. However, it is realistic to reduce your problem to a few centimeters in girth and give belly acceptable form, such that there was no shame to strip the water.
Итак, сейчас я скажу самую важную рекомендацию, зная которую вы сможете считать, что являетесь мастером похудения. Самое главное, это — НАЧАТЬ РАБОТАТЬ НАД СОБОЙ. И тут необходимо уяснить вот какой момент. Работать над собой, это не значит читать статьи на спортивную тематику, выискивать в интернете «суперэффективную и рекомендованную чемпионами» программу тренировок. Более того, если вы, к примеру, закажите самый дорогой тренажер из телемагазина — это тоже не значит что вы начали работать над своим телом, как бы вы себя не уверяли в этом. Работать над собой и над своим телом — значит соблюдать диету и регулярно выполнять комплекс простых физических упражнений. Не нужно бояться слова диета, которое у любого человека вызывает ассоциации в духе «одна морковка с утра и стакан обезжиренного кефира на ночь». В нашем случае, диета -это соблюдение небольших простых ограничений, предъявляемых к дневному рациону. Нужно будет всего лишь ограничить себя в жирной и сладкой еде (в разумных пределах, конечно же) , добавить в своё меню побольше овощей, фруктов и прочей здоровой пищи, и поставить табу на перекусы и поздние чаепития. А лучше всего, если каждый день вы будете принимать пищу в одно и тоже время, так вашему организму будет намного проще ее перерабатывать, и получать максимум полезных веществ при минимуме жировых отложений.
Now for the exercise. A simple example program is very easy to pick up, because exercises at the press, there are many. The main thing is not to forget about the regularity. Persistence classes-here the key to success. Only by exercising without lime output, like »Oh, I'm tired now watching the telly, I'll start tomorrow», you can actually change yourself for the better.
Sample training program
For convenience, I will present you the four mostpopular and effective, in my opinion, exercises on the press. Each exercise should be performed three sets of thirty times, that is, do three sets of thirty reps. Let vnesёm clarity, which means three-thirty. Suppose you are doing push-ups in this mode. So you need to do at a time
thirty push-ups, then rest, do anotherthirty, relax and perform the last thirty. I must say that for the exercises presented below are three mode of thirty, it is likely to be impossible. It's okay, it's just that the bar for quality, you have to reach. You can start with not such big loads - three of ten, would be an acceptable option. The main thing is to strive to make each lesson more than the previous. And do not ever freebie, always work to the limit, especially the need to give all the best in the exercises, which are the latest in drilling. I repeat that the whole exercise is quite simple to understand, all of them can be done at home without any special equipment, but their main strength in the regularity of their performance.
Exercises
1. Raising the body off the floor
Perhaps the most common exercise onabdominal muscles. Lying flat on the floor (you can slightly bent legs), move your hands behind your head and start to raise your body abdominal muscles, to the position until the spine is not perpendicular to the floor. The back should be kept straight and your elbows should be out to the sides, so the press will receive the maximum load. Exercise must be done quickly, but at the same time, without jerks and swinging. Remember that you train is the stomach, but do not set records for the number of the trunk rises per minute.
2. The rise of direct legs
As in the previous exercise, the initialposition - lying on the floor, it is strictly necessary to keep the legs straight. Also, you need to consolidate your hands for something, as an option, you can put them under the waist, or grab them for a bed (or other heavy object). From this position, you need to raise the legs perpendicular to the floor of the state. Do not forget that it is very important to keep them straight! More effective, this exercise can be done by lowering the legs very slowly. That is, the rapid rise and slowly sinking. So belly will receive an additional static load, and that we need for early results.
3. flexion-extension legs over your head
Easy - Handling exercise, therefore, isit is in front of the complex. To run, you need to lie down and bend the legs so that her knees touched the breast or breast were over when stretching (her absence) does not allow this. Then everything is simple, keeping his feet in the air, you need to bend and unbend them, posing as if you push down on the heavy plate up. Doing this exercise several times, you will find a trajectory straightening the legs, which affects more than anything in the press. According to her, it is necessary to do the exercise in the future.
4. Twisting the torso
Самое сложное, как для понимания, так и для физического исполнения упражнение. Исходная позиция такова: лежа на полу, немного согните ноги, так, чтобы стопы касались пола. Спина, естественно, прижата к полу. Руки — за головой, также как и в упражнении 1. Из этого положения необходимо выполнять одновременный подъем туловища и ног (не выпрямляя их). Получается, что вы как бы скручиваетесь из положения лежа. Отсюда и получило название это упражнение. Намного больший эффект будет, если, выполняя скручивания, вы будете поднимать туловище не прямо перед собой, а будете заводить его за левою и правую сторону от ног, поочередно, разворачивая при этом свой корпус. Хоть такой вариант выполнения, немножко посложнее, я бы рекомендовал вам выполнять вам именно его.
Concluding the topic of exercise, I justshall offer one very important addition to your abdominal exercises. Two or three times a week, it is desirable to go for a jog. I understand how difficult it would be morally much endless excuses you can think of in favor of abandoning them. Still, do not forget the cost that running - is the best aerobic exercise (ie the load that requires endurance and effectively burning body fat). And exposing yourself to such a load, coupled with you perform abdominal exercises, you just do not leave your »paunch» chance of continued existence. You just need to get together and make yourself go out in the evening on the street and run. You do not have to mock him, running before losing momentum. Light jogging, at your own pace, to light fatigue state, will bring only pleasure. And you will understand that, immediately after the try.
The final farewell
That's it. If you have the whole week will be tough to comply with the proposed diet every day will carry out the proposed exercises and a couple of times will be selected on the same run, the more or less significant results will be seen after seven days. Of course, if all year you do not engage in any physical activity, and never thought about the dangers and benefits of your food consumption, this week will be given to you, quite frankly, not easy. Here then the question arises: is not it have been simpler, at least a little, take care of yourself for a year? After all, as the saying goes »a purely not where clean, but where do not litter.» Trips to the gym or the swimming pool once a week, hardly a hellish work. By reducing the amount of fast food eaten and drunk alcohol, you'll notice you start to feel better at once, so I do not think these recommendations are not feasible. For in order to be in good health and fit figure it is not necessary to become a half-starved or fanatic athlete. The most important thing is to start. And you will immediately understand how, will be a pleasant change in your life, in favor of its healthy way.
