Fitness and Sports

How to get a flat tummy

Do you think a nice flat stomach - the resultsportvnom numerous trainings in the hall? But not only! To get news of your dreams, one also has to eat right and less nervous. So, what will help you achieve the ideal form of belly?

1. Fatty foods. Fat - the worst enemy of your figure? Not at all, at least not all. The so-called mono-unsaturated fats, nutritionists say, on the contrary, can rid you of excess fat in the abdominal area. They contain olive oil, nuts, avocados and dark chocolate. A study conducted by experts at Yale University, found that the monthly diets high in these fats suffices to say goodbye to the third fat tissue around the abdomen.

2. Healthy intestine. You'd be surprised, but additional volume to your stomach adds air. To avoid his presence in your gut, follow a few simple rules.

• Eat slowly and try not to open your mouth too wide. As long as you chew, into the esophagus air enters with food. In addition to bloating, it is fraught with one more not palatable consequence - regurgitation.

• Do not drink soda.

• Be careful with products that contribute to gas production: cabbage, beans, peppers, pear and citrus.

• Eat less salt: salty food provokes thirst and, among other things, keeps moisture in your body. Because of it you too look fuller.

• Forget about chewing gum. As long as you chew, you also grab extra air that enters the esophagus and then the stomach.

• Eat regularly. Interruptions in the diet, smoking and abusing with alcohol also contribute to gassing and indigestion.

3. The dried bread. Bakery products have always regarded as something incompatible with a slender figure. And partly it's true: bread from soft wheat varieties contain the most harmful to our waist carbohydrates. To rid themselves of this trouble, not necessarily to give up bread completely. Just buy special crackers (or make them yourself) or hard bread from durum wheat. Due to the fact that they are rigid, but lightweight, eat them as much as fresh pastries, you can not, and thus will save on calories. In addition, they have a lot of fiber, useful for your intestine and bereguschie slimness of your waist.

4. Meditation. In what only sins doctors did not accuse stress. Now, among other things, it is also called and one possible cause of obesity. When we are nervous, in our body there is the stress hormone cortisol, which stimulates hunger and especially - the craving for sweet and fatty. In addition, the excessive release of cortisol serves a unique signal to our body, and it means "time to accumulate fat on the tummy." Thus our body is preparing for an even stronger shocks. So try not to be nervous, drink tea with mint and meditate for 5-10 minutes a day.

5. Exercises for the back. Many people try to get rid of the fat on your stomach, exhausting itself exercises for a press - ups the body and legs, simulators, etc. Well, no harm from it, but also a special aesthetic good, too. You can pump up an iron press, but then flat your stomach just will not.

Therefore, women of exercises should be chosen especially carefully. Try this:

• Lie on your stomach, bend your knees and lift the body. Perform 3 sets po15 times.

• Now straighten legs and lie straight. Raise both legs and body, stretching his hands forward. Repeat 10 times for 2 sets.

• And finally, the last: from a prone position on stomach, lift legs and hands chained to the castle, and shook on his stomach. Perform 2 sets of 20 times. So you get not only a flat tummy, but a strong back, back and buttocks tightened.