Lie on the floor, legs lock for any heavy object (wardrobe, bed), put his hands on his head.On the exhale, lift your upper body and sit down completely.On a breath accept the original position of the body.Do 20 repetitions of an exercise.If you still full lift is difficult given, rises from the floor to the level of the shoulder blades, and the back is not rounded forward drag-feeding.
Lie on the floor, put his hands along the body, legs straighten.On the exhale, lift your right leg up on the inhale and lower it to the floor.With the next exhalation, lift your left leg, while in
haling, return to the starting position.Do 30 repetitions on each leg.
Lie on the floor, put your hands behind your head, bend your legs at the knees and tighten to his chest.On the inhale foot drop to the floor, but do not touch the surface.With an exhalation again bend your knees, and send them to his chest.Repeat the exercise 15 - 20 times.
Sit on the floor, his hands along the lower body, legs straighten.On the inhale tilt your upper body back and straighten your legs off the floor at an angle of 45 degrees.Fix the position by 1 - 1.5 minutes.On the exhale, lower to the ground and completely relax your abdominal muscles.Repeat 4 more times.
Lie on the floor, put his hands on his head, straighten your legs.With exhale pull your right knee to your chest, lift off the floor and touch the left elbow.On the inhale lie to its original position.With the next exhalation, pull your left knee and drag it to the right elbow.Repeat 20 times on each side.
Tip 2: How to remove belly fat in women 50 years
Obesity is not only contrary to contemporary standards of beauty, but also harmful to health.Obesity can cause serious diseases such as diabetes, atherosclerosis, hypertension, and others. It is especially dangerous obesity in old age, when the body's defenses and the regenerative capacity of the body is reduced.
With the onset of menopause in women decreased levels of the hormone estrogen.The fat layer of the abdomen and waist is his natural replacement.Also, metabolic rate decreases, which also leads to weight gain.Average amount of food is excessive, and excess is converted into the subcutaneous and visceral fat.
Refer to the gynecologist.Perhaps he sees fit prescribe hormone replacement therapy to replenish estrogen deficiency.In no case be self-medicate and to take the same drugs that the doctor has prescribed your friends - treatment regimen selected individually, taking into account possible contraindications such as mastitis, fibroma, etc..
Some plant foods containphytoestrogens - substances structurally similar to estrogen, but acting is a thousand times weaker.If you are counter-hormonal drugs, eat wheat germ, flax seed, pomegranate, raspberry, cherry - they contain phytoestrogens to help you cope with age-related problems.Champion of the content of phytoestrogens is hops.Women who engaged in the collection and processing of hops, often observed menstrual cycle, so be very careful if you decide to use this tool.
Review your diet.Instead of black tea and coffee is better to use green tea without sugar and herbal infusions.Replace sugar, jam and scones for tea dried fruit: raisins, dried apricots, figs.In reasonable quantities is very useful honey as a sweetener.Avoid fried foods - steamed and steamed contain far fewer calories and do not have adverse effects on the liver.Eat more fruits and vegetables, red meat, replace the fish.
However, not only will keep the weight restrictions in food - needed physical activity.Very useful aqua aerobics and swimming, as uniformly load all the muscles of the body, including the abdomen and thighs.2-3 intensive lessons per week will be enough to maintain muscle tone.
Usually, doctors recommend to patients suffering from overweight, more walking.Research scientists from the Institute of Cooper in Dallas have shown that the benefits of walking increases significantly if a walk "Scandinavian step", starting from the ground with special walking sticks or ski poles.Consumption of calories in such a distance is increased by 20% and the fatigue comes later by load balancing between different groups of muscles.
at least 3 times a week, perform exercises for the press.Do exercises in 3 sets, replacing their slopes, "swallow", strides down.It is important that the load has increased steadily, and you feel healthy fatigue after classes.These exercises will not only help to remove fat from the abdomen, but also strengthen the abdominal muscles, which do not allow the skin to droop.
- how to remove belly women