Commandments of a flat stomach
The abdominal press belly has its own muscles, which together with the tendons form the abdominal wall. The totality of the muscles of the abdominal wall involved in the regulation of intra-abdominal pressure, the implementation of acts of defecation, coughing, etc. is called the abdominal press (prelum abdominale (lat.)).
The abdominal muscles (musculi abdominis or press) refer to the muscles of the cortex, forming the so-called "muscular corset" together with the gluteus, thigh and other small muscles. They are responsible for: the formation of the abdominal wall; protection and retention of internal organs; stabilization of the hull and formation of posture.
All representatives of the human race (regardless of gender and age) have the same set of muscle groups in the abdominal cavity. Those. the muscles of the press all consist of the following departments: Straight m; Slanting m.: External oblique and internal oblique; Transverse m. . It is conventionally divided the muscles of the press into groups of the anterior, lateral and posterior walls of the abdomen.
It is difficult to find a flat stomach, but it is possible and achievable. The main thing is not to be guided by myths and do not waste your efforts in vain, but work on yourself and follow the rules.
Do not eat at night
The main rule of a flat stomach in the evening: " If you want to eat - go to sleep ." It is better to wake up hungry and tasty breakfast croissant than there are cucumbers for the night. The last meal should be four hours before bedtime. Otherwise, it begins to rot in the stomach at night, and fats are also deposited in the flanks.
Remember how much time
> Up to 12 you can eat everything, even rolls and chocolate. Do not worry, if during the day you at least just walk and blink, consider that they have already burned these calories. All complex carbohydrates - rice, buckwheat, beans - eat until 4 pm . After - only protein and vegetables. Fruits in the evening are prohibited.
Apple is not a dinner
Forget about snacking fruit after 16:00 and even more so about dinner "I'll eat only an apple". It is better to eat a good piece of Dorado than a small fruit. Our body splits everything in the gastrointestinal tract into microelements and sucks them into the blood. He does not know if it was a fish or an apple, but will understand what it's all about. Dorado splits to protein and remains in the body as a building material for muscles. Apple will split like fiber + glycogen, and there will be glucose, raising the level of sugar in the blood. By the way, the cake is complex carbohydrates + glycogen, and again glucose . The bottom line: fruit in the evening is sugar in your blood .
Do not fanatically rock the press
To achieve the result, many unknowingly exhaust the press, making twists for its central part and oblique muscles. In fact, to clean the stomach can only run, boxing, fast walking to the hill, well, or dancing in a very large amount. Lose weight locally, in the abdomen, contrary to myth, it is impossible. The secret of fat burning in oxygen, and the more muscles will be involved, the more oxygen will react. The rule "the faster, the better" here also does not work. Do not box until you lose creativity or run until it kicks in the side, set the speed on track 7,3 - and that will be enough. The greatest effectiveness of such training is achieved, on the contrary, in the middle and even low intensity zone, while in the high organism it will begin to "eat" its own muscle mass.
The regularity of training to help you, and then in a couple of months the press will manifest itself. And only if this relief is not enough, you can start twisting, pulling the knees to the body and other types of violence of the rectus abdominis muscle - then the cubes are provided to you. Nobody forbids you to do these exercises in parallel, for example with running, but the main thing is to remember that the thoughtless swing of the press significantly strengthens it, but this does not affect the layer of a completely natural for a woman fatty tissue over it.
A food film and a belt on a run are also not a panacea
You shoot them, see the long-awaited sweat and think it's melted fat. Congratulations, this is really sweat - but not fat, but excess water in the body. She will return with the first glass of water after training.
Eliminate excess air
Often even in slender people, the stomach is not flat. Inflammation can provoke carbonated drinks, chewing gum, smoking, crock and rye bread, biscuits, potatoes, legumes and cabbage. All of them cause the process of fermentation, and consequently, gas formation.
Without running massagers-electrostimulators, twists, trims, TRX loops will not help make the stomach flat. If running is not yours at all, replace it with fast walking, intense dancing or swimming for long distances. And then you will meet the summer with a flat stomach.
Via vogue.ru & wiki