6 serious exercises for abdominal muscles

Everyone wants to have flat stomachs, strong, well-tight, prominent muscles, it seems that the demand for many elusive and more like fiction, but there are non-traditional exercises to strengthen the abdominal muscles without trouble.

Above all we must recognize the concept of common and totally wrong, relates to work out your abdominal, as what people usually focus on the exercise on a specific part of the body to melt fat or muscle strengthening it is not entirely effective.

1 partial sit exercise
Seems an exercise traditionally abdominal muscles, but his performance properly achieves effect strong in burning fat accumulated around the abdominal muscles, and the performance of exercise does not require any sports equipment, and the major muscle upon which the exercise is the abdominal muscles only, but on how performance should lie on back and raise the legs at right angles obtuse, preferably Deuteronomy legs under something fixed with the laying on of hands are interlocked behind the head, to begin lifting the trunk slowly until it reaches a vertical position and then go back slowly again, and you should not use your arms at all during exercise and not to move the legs completely.

 2 Exercise lifting legs parallel
This exercise trains the muscles of the waist is strong with an iron rod hanging, in the starting position is clinging penis staying with legs hanging straight is bend the hips and knees together to the top, then bend the waist to also higher until it reaches the level of high knees to the level of the shoulders, then control bend your muscles slowly to the top and back to the starting position slowly, too, in the advanced stages of the exercise be possible to put some weight on the ankle to increase the resistance and helping to burn fat, exercise the muscles of the waist side can move the legs after the adjournment to the right a little to the left.

3 Exercises rubber ball (Swiss Ball)
Use a rubber ball or the so-called Swiss ball, and is the work of exercises tighten the abdominal muscles, a workout much like the first exercise; but over a rubber ball. The idea is due to be rubber ball made resistance to the movement of the body; causing the highest rate to burn fat accumulated on the muscles of the stomach, and this is done lying on one side to be the work of exercises focus on the muscle side of the waist using a rubber ball, it is above your بشبك arms behind the head and loosen the feet and a focus on the body using the muscles of the right side If what استلقيت on the left and vice versa.

 4 bends Exercise Russian
This exercise does not exercise the muscles of the trunk, but يمرن also lower back muscles, and depends on the speed of conversion trends, in standby mode is lying down on the back and raise the legs, it is important to install the legs under something solid or use someone else to catch, starts exercise an individual arms forward with catch the palms of her hands, then lift the trunk from above the ground towards the legs, and then turn around quickly to the right and to the far north, and then return to starting position.

 5 Exercise reverse bends
Lie on the ground and raise the legs a little kink hands behind the head is a starting position, Vtmaren bends flipped perform an exercise the muscles of the trunk the whole well, as well as contribute to exercise the muscles of the buttocks and lower back, after lying down on the back is put legs on the legs at an angle 60 degrees, Lift One of the knees toward the trunk at the same time in which we move the opposite shoulder of the knee (right knee with the left shoulder and vice versa) in the direction of the trunk as well. When the work of this exercise is the work of all the number of times the exercise on one side only, and then work the same number on the other side.

 6 tensile exercise using resistance reel
Standby mode for this exercise is a kneeling position, starts exercise to attract reel resistance using hands while maintaining Put your hands parallel to the front, then we attract the weight that carries reel resistance to bottom, are bending buttocks first down and then catch the waist and bend it also strongly to reach down slowly while maintaining the development of the wrist fully facing the front, and you return to the starting position and repeat the exercise according to the agreed schedule.

9 healthy habits to lose weight naturally

Enjoy man health and fitness and vitality is essential not only for the health of the body, but to the feeling of man that owns lifestyle comfortable and quiet, is well known that health allows the human being to enjoy life to the fullest, either in the case of loss of man healthy lifestyle we note that there are how many obstacles stand in the way of enjoyment life, and because of the close relationship between weight loss and enjoy a healthy lifestyle, we offer you today through the "club" 9 healthy habits to lose weight naturally.





 Healthy habits to lose weight naturally:
1 - Eat an apple a day:
  The apple gift granted by nature for those who wish to lose weight, Vensahihtna you to start your day by eating an apple, whether by food or before dinner, فالتفاح contains "pectin" is known for his ability to fill the stomach, and thus feels satiety, so is eating an apple a day latest way to lose weight in a natural way.

2 - Drink lemon juice with honey:
 To lose weight in a natural way, useful and healthy we recommend drinking lemon juice with honey, Vallimon contains vitamin "C", which helps to increase the body's metabolism and thus digested food rapidly, so is the lemon using excess fat stored in the body and prevents excess fat from accumulating.

3 - Trying to drink the soup:
 You want to lose weight must translate them effectively in your diet, and we recommend that your diet includes soup taking care to have a healthy soup any kinds of vegetables includes Tatm, beans and ginger.

4 - Drink green tea:
 To lose weight naturally without making any Mjhodg advise you to drink a cup or two of green tea a day, green فالشاي helps to burn excess calories from 70 - 80 calories per day, also improves your metabolism.

5 - Add the authorities for meals:
To lose weight and stay in the case of satiation always recommend eating power and increased fiber Nohlak, especially green leafy vegetables are useful and nutritious and provide more energy and vitality of the body.

 6 - Avoid fried foods:
 To lose weight you should avoid fried foods and fast food no matter how tempting and tasty appetizers, because it increases the Don in your body

7 - reduce the amount of sugar:
 To lose weight and enjoy good health, we recommend reducing the amount of sugar as much as possible, Valskr adds a lot of calories, and that puts your health at risk.

 8 - Drink water:
Water is an essential part of your body, is known for its water that purifies the body of toxins and harmful chemicals Baloadafah it reduces appetite because it increases the metabolism, so you should drink at least 8-10 glasses of water a day.

9 - exercise:
To lose weight naturally must exercise at least 4 times a week, sport is the easiest and most important ways that help you lose weight and burn fat, should know dear reader, that any means of weight loss without exercise does not benefit in them, in other words, sport is to be him to come fruits diet.

Tips to lose weight permanently

The desire to lose weight is the foremost desire requires great determination. This means that we must first think positively to achieve the intended purpose and must be ready to change and Physical situation. This does not mean denial of your eating habits or the imposition of fasting or undergo a tough diet.




Several tips to lose weight is not as easy to use and can familiarity with it over time. The first important thing is the recommended and specialists is to change eating habits. Avoid foods high in fat even though it's fun and you like, try to compensate fresh fruits and vegetables. Are you a friend to try fruit juices interest in them rather than what is offered to you in fast food (McDonald's, Kentucky Fried Chicken, etc ...)

Number 1 in our tips to lose weight

Citrus fruits rich in vitamin c prefer to consume 5 minutes after meals because they help you more quickly to burn excess fat and lose weight easily

Number 2 in our tips to lose weight

Try to give yourself time each morning to exercise. Simple movements such as abdominal movements, walking, gymnastics, or ride a bike and outdoor running they are very useful also exercise swim relieve muscle.

Number 3 in our tips to lose weight

Do not strain yourself too much exercise sport but try to adapt to the time increase every time a few minutes.

Number 4 in our tips to lose weight

Took advantage of your free time reading magazines specializing in counseling foods (fruits, vegetables, vitamins, etc..), And this will allow you to diversify your food choices and thus lose weight

Weight loss

Running for weight loss

    Tips to weight loss with running
The race is perhaps one of the most effective ways to lose weight, but that does not mean that it is a magic bullet. In fact, you can gain a few pounds when you start to lose fat and gain muscle mass, which is denser and heavier than fat. But if you are consistent with your race and you stick to a healthy diet, you will literally run those excess pounds.




Here are some of the strategies with the most successful for riders who want to lose weight:

1. Do not skip meals
You will not lose weight faster if you skip meals. In fact, it will just make you hungrier, which increases your temptation to eat everything in sight. You also do not burn as many calories during your run if you were well fed.

2. Run several times a week
People who have managed to lose weight and keep it burning about 2,800 calories a week through exercise. Assuming an average of 100 calories per mile, which is about 45km, so make it your goal if you use race as a form of exercise. Do not worry about your pace or intensity of your run - just run those miles will burn those calories.

3. Be patient
We are all looking for a quick fix when it comes to weight loss, but do not expect to succeed just by race. A rate of healthy weight loss is half a pound a week, so do not anticipate losing more than that. Set a reasonable goal for weight loss, like five pounds in two months.

4. Strength training (weight training)
Not only will you burn calories while you do weight training, but increased lean muscle mass will improve your performance, you'll be able to run faster and longer, and burn more calories during your races. Strength training also helps prevent running injuries, you will be able to maintain your driving engagement remaining without injury.

5. Spread your calories
It is better to eat several small meals and snacks throughout the day than eating a huge lunch, and dinner. This will reduce your temptation to binge and you will also gain more flexibility in planning your shopping because you do not have to wait until you digériez your big meal.

More:
Healthy snacks for runners
How to not always be hungry?

6. Fill your plate with non-starchy vegetables.
Aim for some vegetables - tomatoes, carrots, zucchini, spinach and others, for example - at every meal. They are full of fiber, so you feel satisfied and less likely to eat or be brought to a high calorie dessert too.

7. Follow your diet
Write down everything you eat and drink for at least a few days. You might be surprised at how many calories you take in, but it will help you identify areas for improvement. You can track your foods in your diet diary, so you can see what kind of food affects your performance.

8. Look how you eat
Try to eat slowly and stop eating when you feel comfortable. You will be surprised how you can enjoy your food more!