Guide
1
positive attitude and motivation - this is where to start training.To make press quickly determine the destination to which you aspire.Search the internet or in a magazine photograph of an athlete with a perfect, from your perspective, press th.It is desirable that the chosen ideal was similar to your physique.Hang the picture in a prominent place.Is preferably located at the site of the photo of your workouts.If you visit the gym, stick a photo in a diary of self-control.Tune in to a regular exercise routine for a month or more.
2
Make a study plan a month in advance.Your plan should be calculated on a daily pumping and press for 15-20 minutes.One day a week is required to make a holiday to
recover from muscle stress.Keep a record of all your workouts and achieve self-control in his diary.
3
Divide exercises for different muscles of the abdomen on weekdays.For example, the first day you can pump the upper and lower abdominal press and, on the second day - the obliques.
4
varies during the week exercises for the same muscle groups.One day a week you can do strength training with weights, the other day - at a fast pace without any complication.This will carefully consider the muscles and avoid monotony.A monotonic loading to the body quickly gets used.
5
Include a lesson plan aerobic training on a stationary bike, a treadmill or riding a ski 1-2 times a week.Aerobic exercise improves the body's metabolism and helps burn fat in problem areas.The duration of training 30-60 minutes.
6
reduce fat intake.Prefer protein foods and foods containing fiber.Proteins contain eggs, dairy and meat products, fish, nuts, peas, lentils and beans.Cellulose contained in large amounts in cereals, vegetables and fruit.Eat small meals 5-6 times a day.Stop eating 3-4 hours before bedtime.Calories received at night will be deposited in the form of fat in your abdomen.