A flat tummy
Dress too tight, the costume is bursting at the seams. High summer, and on our tummy there are rolls of fat. Meanwhile, you don't need so much time to exercise, that they have a beneficial effect on our body. You only need a dozen or so minutes a day, that, with proper performance and regularity, the exercises will give you a slim figure.
The abdominal muscles can be exercised every day because they have good blood supply and do not need a long time to regenerate. Abdominal muscle training does not require any special equipment. We can train our muscles anytime, anywhere. Let's not put it off until later, let's start today!
Remember that exercise is only half the battle. We should also take care of a proper diet, which will help us get rid of the rollers. To burn fat, we should focus primarily on cardio training (aerobic training), which is a form of physical activity, intended for all people regardless of gender, level of physical fitness or age. In order to achieve the best results, we should choose exercises in which oxygen consumption is the most active, e.g.: march, ttruc, run, cycling or climbing stairs.
The abdominal muscles have many important functions, moreover tense, are very resistant to mechanical damage. However, even strong and highly developed abdominal muscles will not be visible if we do not get rid of the residual fat.
Exercises should be preceded by a warm-up. However, to achieve optimal results, we perform them in the fullest range of motion of a given muscle, systematically increasing the number of repetitions. However, remember to adjust the number of repetitions to your own abilities, otherwise we can lead to serious injuries.
The abdominal muscles make up the front and side walls of the abdomen, which we can divide into three parts : upper, side and bottom.
Examples of exercises for the abdominal muscles:
1. Belly flexing with legs bent
Lie on your back, cross your arms over your breasts. Bend your legs and cross them at the ankles. Retract your pelvis, pressing your lower back against the floor and opening your knees a little. Lift your head and shoulders off the floor, but keep your chin high. Hold this position for up to three, then slowly return to the starting position.
2. Raising the knees to the chin – lying on a sloping bench
Starting position:
We lie with our backs on a sloping bench with a variable angle of inclination. We grab the bench by the head with our hands. Keep your feet above the bench.
Motion: They raised their joined knees as close as possible to the chin, keeping their legs almost straight in the knees. In the final phase of the rise, it is necessary to detach the pelvis from the bench. Then we return to the starting position.
3. Torso bends on an oblique bench
Starting position:
Sit on an inclined bench with an angle of inclination of approx 45 degrees. Feet attached to the end of the bench, legs slightly bent at the knees. We keep our hands behind our necks. Motion:
We bend the head to the knees, bending the torso in the joints of the spine and then return to the starting position.
4. Side Bends Loaded torso
Starting position:
We stand wide apart. We hold the dumbbell with one hand and put it on the neck with the other hand. You can do the same exercise with dumbbells in both hands. Motion:
We make side bends with the torso slightly tilted forward. Then we return to the starting position.
5. Torsion
Motion:
From a standing position, we make twists towards the right, later the left knee.
6. Torso bends on a straight bench
Starting position:
We keep our hands on the back of our neck, our legs are bent.
Motion:
We lift the torso up. First, we raise our head, later barges, and finally the torso. In the final phase, we twist the torso (this final movement engages the lateral abdominal muscles). Then we return to the starting position.
summarizing, proper diet, exercise cardio (min. 20 minutes) and exercises for abdominal muscles are three elements thanks to which we will achieve, in a short time the desired goal in the form of strong muscles and a nicely sculpted belly.
Your comments
It depends on your diet, from commitment to exercise and perseverance. Throw in aerobics and it will work for sure 😉
I hope that in the end I won't have this big belly anymore
Go to the forum, I will advise something
And what if someone does not have a sloping bench and a dumbbell at home? Write something for people who want to exercise at home without any equipment.
Slanted bench + dumbbells cost less than PLN 200 – I think that I can afford such an expense 90% our society.
I hope it will work because I'm fed up with this saddle and someone knows a good diet for guys
I will try to see if anyone knows what a good diet is to lose weight and exercise at the same time?
Hm…I think that first of all you have to eat breakfast and a few meals a day, not to your heart's content, only as much as you need to satisfy your hunger. You can eat, for example, in the meantime. a carrot or an apple. Exercises that are designed to burn fat must exceed approx 20 minutes to burn fat tissue You can spend the day actively in various ways, for example, even standing in the kitchen making dinner, moving from one leg to the other and tightening the abdominal muscles.!;D
IMPORTANT!!!!!!!!!!those who do not have the equipment or cannot afford it for the gym have it worse because they have to put a lot more work into losing fat than those who go to the gym. because he has to work with his body alone, without appendages. to lose, not to practice(I know it after myself) a proper diet is needed, full hello e.g. : Consequences of the deficiency – vitamin E is common, there is practically no shortage of it. However, avitaminosis can cause: annoyance, impairment of the ability to concentrate, skeletal muscle dysfunction and weakness, keratosis and early skin aging, worse wound healing, decreased vision, anemia, infertility, increased risk of cardiovascular disease. I recommend l-carnitine to the diet
Tell me if it works.
I am begging you, help me, I hate my belly
I recently bought a vibroaction
is it working?
Listen ... to have a great belly you should, as already mentioned, perform both exercises to strengthen these parts of the body,as well as aerobic exercises(runs,bicycle, etc.).If you do it with the interval system,i.e. e.g. 10 minutes of aerobics,after that, strengthening exercises,once again aerobics and strengthening exercises ... and so the results will be visible faster for sure. Regards
Yet 2 years ago I exercised every day,I was running around every day 2,5 km,I exercised to be thin,I didn't have to follow any diet, but after a failed relationship, I broke down and time,which I devoted to sports,I used to think about him and feel sorry for myself, and I found consolation in sweets.,I know and I know too,that it wasn't worth wasting time despairing. Today I am a size 40 (2 years ago 36).Give advice,what to do to lose weight to the old size and enjoy life again…
He wants to lose fat on his stomach and thighs , I have no equipment and I lack systematicity. I don't know what to do in order not to lose momentary enthusiasm, I have no time and nowhere to practice. Does anyone know such combinations??
Sz. State,if you eliminate it from the menu,wheat bread use wholemeal,or full-time and wheat in any form gluten in wheat aging and degenerates the body at an accelerated pace potatoes,in fact they are low in calories,group of nightshades,but they do contain starches and other very harmful compounds,also degenerating the body. Milk only in the form of buttermilk,yoghurt without sugar and curdled milk elimination of pork and even cooked beef,and butter and margarine only,poultry and game . Fish only lean and only Atlantic eliminating smoked and fried,and sugar ,cakes,No soups on any type of meat
vegetables :White cabbage,Red,parsley,carrot,celery with limitation,hungry,cucumbers, tomatoes,broccoli,cauliflower,courgette,Red pepper,green and yellow,absolutely garlic and onion,but in reasonable amounts all groats,especially millet and buckwheat , Brown rice,wild instead of potatoes. Fruits ,only grapefruit,apple and dark plum and lemon. Other cars.
I guarantee you 100% that if we use the menu as above 3 months within limits 100-1500 inch a day regardless of age,sex and weight lose weight,you will lose you without sacrifice,and even physical exercise advisable 5 km. a day in total walking about from 5 to 10 kg., and in addition, the body will strengthen strongly and become resistant for a long time.,indicated raw vegetables it will be a guarantee of super health and elimination of any possible ailments including cancer,despite genetic conditions and giving up tobacco and alcohol in any form is 100% good health and great well-being. Greetings to everyone,reasonable and consistent. Janusz.
I forgot to add,we absolutely need to eliminate natural coffee in any form and black tea use green and red , cocoa contrary to appearances ,it is actually harmful also 0 wine and cognac even 1 a glass , because it will disturb the above diet in a very effective way and of course the daily dose of cal.to 1000 to 1500. One more thing, do not sweeten with sweeteners,because our brain works on sugar sweeteners strongly disturb the correlations of the pancreas type ,liver,kidneys and heart. Use brown cane sugar plus honey maximum 35 I play a day,or fructose. And that's about it. Best regards, Janusz.
I also guarantee the absolute lack of the so-called effect “jojo”,if we follow the diet as above. for at least 12 months. The list was prepared by approx 40 dieticians in Poland and Europe. All the so-called miracle diets are pseudo diets in the short term with the effect of “jojo”Also, the widely touted Mediterranean diets are fictional based on seafood,Mediterranean fish and olive oil,and southern vegetables and fruits ZCheck what the average life in southern Europe is. One thing. Please use linseed oil for salads and if you can't stand it and fry it, only grape seed oil the least toxins and poisons in short zaiwera This is the oil. Another myth has been debunked ,rapeseed oil contains many more valuable unsaturated and omega fats 3,6 and 9, than the noblest variety of olive oil, the so-called extra virgin.
mam 83 kilo of weight , 183 cm tall… but a protruding belly … I want to reduce it… preferably to zero… I have a tendency to gain weight… but looking at these diets here, I can't imagine having energy … I work in a mine and there you have to have strength and a lot of energy and I do not think how I will eat 2 eggs and 2 slices of crispbread with cottage cheese, I do not know if it will provide the body with the necessary energy, in this case, is it possible to increase the amount of products for each meal without changing the ingredients ???
mam 16 years 171 cm height and 74 kg of weight I am so fattened that my friends mistake me for a pig. I was already on the Copenhagen Dita, I am durable , I was all on it 13 days and lost weight 12 kilo on a diet I really have been since I was born I was never slim but I would like to feel like this one day I have a friend who eats 2 times more than me and is skinny as a coat rack weighs less than a half 40 kilo!!! he eats sweets and junk food all the time and when I eat a piece of something, my stomach feels like a drum in a washing machine!!! I wanted to kill myself several times, but I already know that it will not do anything for the rest of my life, I will probably be thick and as big as a wardrobe!!!!!!
first, it's diet… preferably ABS and running
secondly, it is a myth that abdominal exercises burn fat on it… In order for such exercises to start burning fat, they must be preceded by a half-hour warm-up (it is still not going to be burning belly fat throughout the body, it is a very complicated chemical process)
these exercises are only for strengthening the abdominal muscles and nothing else
thirdly, it's murder to practice every day, the belly needs at least 3 days to regenerate, otherwise we can hurt ourselves…
and fourthly, there is no such division as: “part : upper, bottom and side” only oblique and rectus abdominis muscles, of which straight axons are divided into lower and upper axons I can't stand who wrote it….
hello mom 170 height and 90 kg weight leftover from pregnancy all my dimensions are back to normal only a huge belly and tz sides are left this is terrible I don't have time for the gym too much running I have time in the early morning and very late in the evening caring for 9 a month old to run a house and 1/2 full-time job because I am trying to get rid of my belly for a long time I have most of the necessary equipment at the house I need advice on how to exercise so that it can bring some results because so far I have carved my shins and biceps also my breasts got better but the belly is still not a bit smaller I eat rationally zero of sweets, unfortunately, the only weakness is sweetening the tea white lean meat most often boiled lots of vegetables and fruit do not drink carbonated
maybe someone knows what else I can do
I have an exercise bike and I have a question, how many days should I spend on it so that it gives results when burning excess fat
Hi… Help me- which crunches will give good results and at the same time will not harm my crooked spine??
mam 19 years old and I have a one-year-old baby, I gained weight during pregnancy 30 I still have a kilo left to lose 10 kilo needs advice on how to get rid of his tummy fast and make it strong and hard…. help!
Hi.. w 3 I lose weight every month 10 kilos without too much effort.. I did not eat supper and sweets, and I practiced a little.. now I'm on the tummy with exercises “aerobic 6 further”
yes it is after pregnancy, I put on weight myself 25 weight.. you definitely need to practice.. though 15-20 minutes a day – it really helps! I wish you all good luck in losing weight, mummy!!
I have a question how to lose weight quickly …
I am asking someone to write a few exercises for me and I have to do another one for a long time to get the effect ?? Thank you in advance
Tell me if it works???
I am 152 cm tall and 53 kg and have a large belly. How to get rid of my stomach and unnecessary kilos????
Training should last more than 20 minutes!!! Do 20 min does not contribute to the loss of body fat in any way.
I am 13 years old and I am 145 growth and 45 kilo but I have a terribly protruding belly that I look like 60 kilo what can I do because I certainly can't lose weight
question:when is the best time to exercise in the morning or evening?
And I recommend you the Montignac diet plus exercise
mam 165 cm tall and weighed 120 kg
I weigh now 70 kg thanks to this diet and exercise. it was hard.
at 50 kg I lost weight in period 3 months
I personally recommend Aerobic 6 Weidera 🙂 Pomaga ;))
Mam 14 years, measure 177 and weighs 80 kg….
I am very tall and did not spend so much my excess weight, but I would love to lose weight because I feel bad in my body!! please advise me something!! I don't want diets to eat 5 meals a day and cook it is not known what meat, etc.. because I have no conditions at school to apply them…!! Please help me…;*
i am not too tall i have 167 and I weigh 90 kg ……….. I want to lose weight
30 kg how to do it
Hello, I am Krzysztof I am 38 years. My advice is ,never eat Dragon diets like I only eat cabbage and I'm already losing weight 3 kilo during the week,it will turn against you and it will be faster than you expect,tired and starved body will say so you will start throwing into yourself what you want and gain even more weight. I am not an expert on diet but I know one thing will not help any diet if it is not combined with active exercise and, above all, systematic,do not struggle, start slowly and gradually increase your physical effort ,e.g:spacer,jogging jogging cycling,walking up the stairs instead of the elevator Listen to your body if it is tired rest.,the only solution is to limit artificial sugars and fats, which does not mean that once a week you cannot afford a bar or once in a while to grill with friends ,A diet rich in carbohydrates will certainly bring the expected results, but it takes time,So vegetables lean meat best turkey radikio carrot salad,salad,tomatoes, etc.…is the basis in everyday discharging, dose the portions ,pasta ,rice ,after a few days you will get your turnips used to small portions of food and so you will not feel hungry, which means you will consume less calories and therefore lose unnecessary kilograms, but remember not to look at everything gradually and eat everything, not just salads, meat, eggs and other meals. are needed ,So summing up a lot of exercise and proper nutrition will bring results. Be patient and already in summer you will be slimmer and healthier in spirit. Best regards and good luck. Krzysztof. Ps:the bike is your friend!!!!!! 🙂
I have almost 14 years. I'm about 150cm tall. I weigh approx. 47 kg. what to do to lose weight as soon as possible ?
go to a psychiatrist, because when you grow up and age, it's okay.
and what diet is best to follow 1200 kcl is a good diet
sure it will work??