If you do not follow nutrition, one day you accidentally realize that it will no longer fit your favorite jeans.The body was loosened and boring greasy knots hanging on its stomach and side.Obtaining overweight is much easier than removing it.But even if he couldn't prevent it, he can fix the situation.
There is a series of exercises to lose weight that can help quickly and effectively.You will only need a drop of determination and willpower to make discounts this time.And then, literally after a month of training, you can see the first results.
How to get rid of the fats on your stomach and on your side
It would be much easier to tell how to prevent their appearance.But since you are on this site now, something else is interested.
You need to follow more conditions to remove your stomach:
- Follow the right diet.
- Put the cardio load regularly.
- Complete a complex for the abdomen and pages.
The first two aspects of the article frame are briefly discussed and the third point must be carefully disassembled.
The surplus can only be removed if all three conditions are observed.There is no wonderful exercise that can save you from excess fat.
This will only happen if you have a calorie shortage.This can only be caused by diet and cardio load, and classes only help to improve the shape and tone of the muscles.
Proper nutrition
Proper nutrition is the cornerstone of the total weight loss process.Many of its favorite products provide the bear service;Turns into extra pounds.You need to completely exclude them from the diet to effectively remove fat.They belong to:
- All greasy, fried and salty food;
- fast food;
- alcoholic beverages;
- sugar products and sugar itself;
- bakery products;
- Chips and other snacks.
Cooked or steamed foods should be given.Products useful during this period contain vegetables and some fruits.In addition, you should use enough water with active weight loss, at least 2-2.5 ll of water daily.
Physical activity
The calorie deficiency of the body is available not only at the expense of the diet but also by their active burns.In other words, you need to spend more calories a day than you consume.It is quite difficult to achieve this without intense cardio load.So take time a day:
- Running or walking;
- cycling;
- swimming;
- jump over a jumping rope;
- Cross Fita Complexes.
Above all, the loads must be long.You can run for 10 minutes, get tired of death and go home.In this case, you practically do not burn extra calories.
Another thing is when you run for an average rate for an hour.The effectiveness of this method will be higher several times.
How to quickly remove your stomach at home
There are special abdominal complexes that do not remove large amounts of fat, at least return to the visual harmony of the body.It is designed to be toned in this area.As a result, it will look much thinner and more attractive.
Home Exercises for Weight Loss:
- Planck - is rightly considered the best to remove excessive quantities.It improves muscle tone in this area and allows you to work the entire body at the same time.The plus is that it has a huge number of variations.For example, a round lane not only strengthens the abdominal muscles, but also allows you to make a harmonious waist.
- Vacuum - allows the stomach to be effectively reduced.You will see the first results in a few weeks.Regular exercise removes up to 10 cm per month in the abdomen.
You can learn in detail about the bar and vacuum on other articles on our website.A brief instruction is attached to the following exercises.
- Nurses to the pages with dumbbells - confirm the bark muscles and cheese oblique muscles.Take the dumbbells into your hand, get up straight.Prepare 50 tilts on the left and then to the right.
- The reversal of the case has returned.The starting position is the same in the previous practice, only to hold your hands in front of the chest.Make 30 turns, alternating in both directions.
- Twisting.Classic press practice that allows the rectum -hase muscle to be developed.Lie on the floor, bend your leg on your knees and put it on the floor.Put your hand behind your head.From this situation, make the rise of the case so that the blades come down from the floor.About 30 repetitions should be done at a quick rate for training.
- Side twisting - Develop a problematic area of the pages.It is performed almost the same as the usual twist, except that when the incident rises, the left elbow must pull on the right knee and vice versa.In addition, 30 reps usually, 15 to both sides.
- Cat - allows you to improve the shape of the waist.For execution, stand at four four.First, pull the stomach maximum, bend the lower back.Then, without weakening the cheese tension, bend it in the opposite direction.
- The brain of the legs.Helps develop the lower abdomen.Lie on the floor for execution, put your hand free along the body.Remove straight legs from the floor and lift them for approx.45 degrees.It should be done 30 times at each leg.
- He touches the corner with his hand.To do this, lie on the floor, bend your leg on your knees and place it on the floor.Hands straight, lie along the body.Lifting the blades from the floor slightly, glue the corner of the left foot with the left hand.Then repeat the other leg.It is constantly executed, while 30 reps on both sides.
- Throw the legs.Allows to remove fat from the entire abdomen.To perform, lie on the floor, hands perpendicular to the body.From this position, put the bent legs on the knee first left and then to the right.Only the muscles of the case should work during implementation - do not help your feet.Complete 20 repetitions on both sides.
- Twisted on the side.Lie on the left side, the feet are straight, the left hands lie on the floor as a support, right behind the head.From this position, put the screw to the side.Complete 20-30 repetitions on both sides.
There are also special simulators that help to remove the stomach.They belong to:
- The hoop - there are not many methods, such as the Pilates program.The rotation of the hoop for 30-40 minutes every day helps to quickly get rid of the fat of the stomach.
- Instead of a hoop, a hula-hoop simulator can be used.
- Another simulator for the abdominal weight loss of the Soviet "health disc".If you work with it for 20-30 minutes a day, you can remove significant amounts of excess fat.
- With the help of a sports ball you can burn fat on your stomach.Lower your feet on the ball and you have to rest on the floor with your palms.The knee bowed slightly, first on the left and then on the right.Repeat 20 times to both sides.
- You can get rid of the abdomen's excessive volume with a gymnastic stick.Put it on your shoulders, stand straight.From this position, turn to the maximum left and then on the right.Repeat 20 times in both directions.
Fitness exercises can be distinguished for weight loss.They belong to:
- Crossover screw.Put the rope handle at the intersection, set the necessary weight.Go to the simulator, grab the handles and keep them on both sides of the head.From this situation, make the 25-30 twist with the work of the press muscles.
- You can also use a special press for the press.It is best to perform on a high school carpet.The simulator must be rolled from the position of the classic bar.
- The lower block thrust at the intersection.It helps to develop a waist area.Set the small handle to the bottom block of the crossing and stand to the side.After taking the handle into your hand, bend the bends to the side.Make 30 repetitions on both sides.
How to remove the stomach and pages within a week
Remove the stomach and pages a week is extremely complex, but to complete the task.Of course, the results will not be so wonderful, but they are noticeable.
To do this, you should consume protein foods primarily by minimizing the amount of carbohydrates and fats.
In addition, you have to deal with at least twice a day for one hour.They can be attributed to both running and the weak physical preparation of the usual walk.
The most effective exercises you need to focus on: although, vacuum, twisted from side, classic twist and press video.
Just like cardio loads, this complex should be done several times a day.It will be best to divide the above exercises into two parts, one of which is the morning and the second in the evening.
If you want to remove the excess, you should have a daily diet, classes and cardio load, without objections or independence.In this case, you can remove the amount of abdomen even a week.