Anyone who dreams of a bumpy press, sooner or later, wonders: “How to remove the stomach?” Diet and exercise are two components of success. Diet eliminates excess fat, and exercises help to pump the desired "cubes". By the way, a relief press can be clearly seen at 10% (or less) fat content in the body. It is to this figure that we must strive.
You can choose any diet, but it is very important that the following rules are observed:
1. The lack of yeast in consumed foods. Yeast is one of the main causes of fat in the abdomen. They only increase fat reserves. Therefore, they must be completely excluded.
2. Eating fruits and vegetables. Fiber contained in them helps to accelerate the process of burning fat. In addition, fruits and vegetables perfectly satisfy hunger.
3. Lack of sugar. However, salt is not prohibited. It can be consumed with vegetables.
4. Compliance with the water regime. Do not drink food with water! When water enters the stomach with food, the body begins to store nutrients at an accelerated pace, converting them into body fat. The liquid can be consumed a couple of hours after a meal or 20 minutes before a meal.
To learn how to swing the press correctly to remove the stomach, you can contact your personal trainer. He will not only draw up an individual program, but will also control the entire training process. This is the shortest path to a flat and embossed stomach. The only negative is the rather high cost of personal training.
If there is no extra money in the budget, and you decide to find out on your own how to pump the press correctly to remove the stomach, then start by studying the anatomical structure of the abdominal muscles. Simply put, the press consists of a rectus muscle, conventionally divided into the upper and lower sections, and oblique muscles. During training, each of them should receive an accentuated load.
Now let's move on to the exercises:
- Upper section. We lie down on our back, we raise our hands perpendicular to the floor so that the tips of our fingers are directed to the ceiling, we bend our legs at the knees. On inspiration, we pull up the body, without lifting the lower back from the floor. Then slowly lower it. We do 7-10 repetitions.
- Oblique muscles. We lay down on our back, hands clasped into the lock, we put behind our heads. On inspiration, raise the knee of the left leg to the left elbow until it touches. We do the same for the right side. We do 7-10 repetitions.
- Lower section. We lie down on our back, arms are parallel to the body, we bend our knees. Taking a breath, raise the legs bent at the knees and slowly lower them. We do 7-10 repetitions.
A lot of people, having read the description of the exercises, think that they understand how to swing the press correctly to remove the stomach, and have mastered the technical component. But it is better to reread the description several times and be 100% sure of the correct execution technique. Wrong technique will not only not bring the desired effect, but can also cause pain and discomfort.
To prevent boredom during training, you can perform exercises for the press to the music. Music should set the beat and boost your motivation. Keep this in mind when selecting songs.
And the last: even if you now know how to pump the press correctly to remove the stomach, you do not need to immediately give your body serious loads. Start small and gradually increase the duration of the exercises and their intensity. And, of course, regularity is important! Skipping workouts, you take a step back from your goal - a beautiful and embossed press.