The problem of the appearance of excess body fat in the abdomen is very important. Moreover, indignation can be found both on the female side and on the male side. It is difficult to disagree that the belly with folds does not look neat and attractive. The optimal solution to the problem is drying the abdomen, with which you can quickly achieve the desired result.
Founding Rules
Regardless of what result and for what period you want to achieve, there are several important rules that you must adhere to if you want your stomach to bounce back:
- If you are doing strength exercises, you need to do them as intensively as possible (especially true for men).
- There should not be a big break between the approaches. The maximum that you can afford is 10-15 seconds. Of course, it will not be easy, but the result will not be long in coming.
- Drying your hips and abdomen involves prolonged workouts, at least 40 minutes at a time.
- It is very important to adhere to the correct diet. Eliminate fats completely from your daily menu and reduce carbohydrates as much as possible.
Following these simple rules, you will no longer think about how to achieve a flat stomach, but simply do it. Of course, the best option would be to do in the gym with a trainer. It will help to develop the right strategy, and group classes will protect you from the temptations that you can meet at home.
Lose weight in the waist area
Most athletes are fully confident that drying the abdomen for men is not effective. This opinion arises because they believe that the whole range of exercises, combined with nutrition, is aimed at the general weight loss of the whole body. That is, it is impossible to remove body fat from the waist without affecting other parts of the body.
In fact, this opinion is not justified. Belly drying for girls, as well as for men, is very effective. If you properly distribute the load, monitor the effectiveness of the exercises and eat right, then you can definitely achieve the desired result and remove excess weight only from the abdomen. In doing so, other parts of your body will remain unchanged.
It is worth noting that it is very difficult to independently calculate all the necessary parameters. For this reason, it is recommended to train in specialized rooms where there are instructors.
Effective exercises
Having chosen a specific set of training, immediately prepare yourself for the fact that you will have to do at least 40 minutes. This is an average indicator of the time during which the body experiences the required load.
If you decide to start exercising in the gym, then pay special attention to the following exercises:
- Exercise with leg lifts.
- Twisting (before performing, be sure to consult an instructor).
- Tilts to the sides (it is advisable to perform them with weights so that the muscles work more intensively).
- Belly drying for girls loves aerobic exercises (any related to exercise bikes).
Cardio loads are very important during classes. When you start classes, start with them. The muscles will warm up, and it will be easier to switch to other simulators.
Interesting tips are given by Anna Kurkurina. Drying the abdomen by its method is very popular due to the visibility of the results that can be achieved with its help.
Class duration
In order to work out all the muscles of the press in a quality manner and not to lose anything, training should last from 40 minutes to an hour. It should be remembered that throughout this time you need to work as intensively as possible.
Do not forget during the classes and the execution technique. Be sure to warm up before you start training. Muscles should prepare for intense exercise.
We do at home
Drying the abdomen will be much more difficult if you do all the exercises at home. However, this is possible. To date, not every woman has the opportunity to attend gyms. The reasons may be different - lack of free time or financial situation. But I still want to look beautiful.
Rules and Tips:
- The first thing to do is to pull yourself together. At home, there are many temptations that can distract from training. Try to limit yourself to the maximum in them and just do it.
- If you do not have dumbbells, then it is not necessary to immediately run to the store and purchase them. For the first time, ordinary full plastic bottles are quite suitable. And an alternative to a reclining bench can be a gymnastic mat. If desired, a way out can be found from any situation.
- Drying the abdomen, especially for women, recommends constant abdominal exercises. Most importantly, do not forget about the intensity of the exercises and minimal breaks.
- It is also recommended that you tilt back and forth and to the sides. It regulates the blood circulation in the body very well.
Prepare yourself mentally for the fact that the first time will be very difficult, especially after exercise on the press. Especially if you have not played sports before. Muscles take on a large load and will hurt. However, remember why you are doing all this. A beautiful and pumped up belly looks very attractive, so the work is worth it.
We eat right
The diet should be quite strict. The proper use of food in combination with a complex of balanced exercises will not make you wait long for the result. The real “drying” will happen, you simply won’t recognize your stomach.
Helpful hints:
- If you really want sweets, you do not need to force yourself not to eat it, as the body is stressed. Just instead of chocolate and sweets, eat some fruit or a small spoonful of honey.
- I want something flour - it’s better to cook yourself oatmeal, only not more than 200 grams per day.
- Instead of animal fats, teach yourself to eat fish in your diet. It contains a few calories in its composition, and nourishes the body with useful vitamins.
- It is very useful to eat vegetables, cottage cheese and rice.
Drying time
Get ready for the fact that drying the abdomen is not only a time-consuming process, but also quite a long one. Continue to exercise and monitor your diet should be about 5 weeks. After this time, take a short break, take a break from muscle strain. Believe me, you will like the result and inspire you to keep your body in good shape.
Now you know how to achieve a flat stomach and what you need to do to achieve these goals. Take your will in your fist, and very soon you will look exactly as you always dreamed.