If you do not follow your nutrition, one day you can accidentally find that you can no longer adjust your favorite jeans.The body released, and opaque lumps of excess fat hung from their stomach and sides.Winning excess weight is much easier than eliminating it.But, even if he could not avoid it, he can correct the situation.
There is a set of exercises to lose weight, which can help you quickly and effectively.You will only need a fall in determination and willpower so as not to give concessions this time.And then, literally after a month of training, you can see the first results.
How to get rid of fat in the stomach and sides
It would be much easier to say how to avoid your appearance.But, since he is now on this page, he is interested in something else.
To remove the stomach, you must follow several conditions:
- Follow the right diet.
- Regularly carry out cardio loads.
- Make a complex for the abdomen and sides.
The first two aspects in the framework of this article will be discussed briefly, and the third point must be carefully disassembled.
It is possible to eliminate surplus only if you observe the three conditions.There is no miraculous exercise that can save it from excess fat.
This will happen only when you have a calorie deficit.It can only be caused by diet and cardiovascular loads, and classes will only help it improve the shape and tone of the muscles.
Adequate nutrition
Proper nutrition is the cornerstone of the entire weight loss process.Many of your favorite products provide you with the service of a bear;Become extra pounds.To effectively eliminate fat, you must completely exclude them from the diet.These include:
- All fatty, fried and salty foods;
- Fast food;
- alcoholic beverages;
- sugar and sugar products itself;
- Bakery products;
- Chips and other snacks.
Preference should be given to boiled or steamed food.Products that are useful in this period include vegetables and some fruits.In addition, you must use a sufficient amount of active weight loss of at least 2-2.5L of water per day.
Physical activity
The calorie deficiency in the body can be achieved not only at the expense of the diet, but also for its active burning.In other words, you must spend more calories up to date than it consumes.It is quite difficult to achieve this without intense cardiovascular loads.Therefore, take the time daily:
- Run or walk;
- bicycle conduction;
- swim;
- jumping through a jump rope;
- CROSS FITA complexes.
First, charges must be long.You can run for 10 minutes, tire mortal and return home.In this case, practically does not burn additional calories.
Another thing is when you run to the average rhythm for an hour.The effectiveness of this method will be several times greater.
How to quickly remove stomach at home
There are special abdomen complexes that if they do not eliminate a large amount of fat, at least return the visual harmony of their body.They are designed to tone the muscles of this area.Because of this, it will look much thinner and more attractive.
Domestic exercises for weight loss:
- Planck: The best to eliminate excess volume is legitimately considered.Improves the muscle tone of this area and allows you to solve the whole body at the same time.The advantage is that it has a lot of variations.For example, a bar with turns will strengthen not only abdominal muscles, but also allow you to make a harmonious waist.
- Vacuum: It allows you to effectively reduce the stomach.You will see the first results in a couple of weeks.Regular practice will eliminate up to 10 cm in the abdomen per month.
You can learn in detail about the bar and the vacuum of other articles on our website.A brief instruction will be attached to the next exercises.
- Tilt to the sides with weights: Strengthen the muscles of the cortex and the oblique muscles of the press.Take weights in your hands, get up.Make 50 inclinations first to the left side, then to the right.
- The return of the box has returned.The initial position is the same as in the previous year, only your hands must now be sustained in front of the chest.Take 30 laps, alternately in each direction.
- Cramp.A classic press exercise that allows you to solve the straight abdominal muscle.Lie on the floor, bend your legs on your knees and put on the floor.Put your hands behind your head.From this position, make the box elevators so that the shoulder blade leaves the floor.Perform some repetitions at a fast pace must be done for training.
- Side Twisting: Solve the problematic area of the sides.It is done almost in the same way as the usual torsion, with the difference that during the increase in the case it must pull the left elbow to the right knee, and vice versa.In addition, 30 repetitions in general, 15 for each side.
- CAT: It allows you to improve the shape of the waist.To do it, stop on all fours.First, drawing the stomach to the fullest, bend in the lower back.Then, without weakening the press voltage, double in the opposite direction.
- Leg margin.It helps solve the lower abdomen.For its execution, lie on the floor, place your hands freely along the body.Take straight legs from the floor in turn, and lift them at about 45 degrees.It must be done 30 times for each leg.
- Touching the heels with the hands.To do this, lie on the floor, bend your legs on your knees and put on the floor.Straight hands, go to bed along the body.Lifting the floor shoulder blades, paste the heel of the left leg with the left hand.Then repeat for the other leg.It is carried out continuously, while 30 repetitions for each side.
- Throwing the legs.It allows you to eliminate fat from the entire abdomen.For its execution, be lined on the floor, the hands perpendicular to the body.From this position, place the legs bent on the knees first on the left, then on the right side.During execution, the muscles exclusively of the case should work;Do not help your feet.Make 20 repetitions for each side.
- Twisting to the side.Lie on the left side, straight legs, the left hand when a support is found on the floor, right behind the head.From this position, twist on the side.Make 20-30 repetitions for each side.
There are also special simulators that help eliminate the stomach.These include:
- The hoop: is not included in vain in the program of many methods, such as Pilates.Aro rotation every day for 30–40 minutes will help quickly get rid of fat in the stomach.
- Instead of a hoop, a hula-hoop simulator can be used.
- Another simulator for the weight loss of the abdomen is the Soviet "health disc".If you work with him daily for 20-30 minutes, you can eliminate a significant amount of excess fat.
- You can burn fat in the stomach with a sports ball.Lower the legs in the ball, with the palms of the hands you need to rest on the floor.With a slight folded knees, make a roll on the ball first on the left, then on the right side.Repeat 20 times for each side.
- It can get rid of the excess volume of the abdomen using a gymnastics stick.Put it on your shoulders, stop right.From this position, turn to the maximum to the left, then on the right side.Repeat 20 times in each address.
Physical conditioning exercises can be distinguished to lose weight.These include:
- Touring in a crossover.Hang the rope handle on the crossover, place the required weight.Go to the simulator, take the handles and hold them on both sides of the head.From this position, perform 25-30 twisting using the work of the press muscles.
- You can also use a special press for the press.It is better to act on a gymnastic carpet.The simulator must be shot from the position of the classic bar.
- The push of the lower block in the crossover.It helps solve the waist area.Place the small handle in the lower crossover block and shed.Having taken the handle of the hand, make the inclinations aside.Make 30 repetitions for each side.
How to remove stomach and sides in a week
Remove the stomach and sides in a week is extremely complex, but meets the task.Of course, the results will not be so surprising, however, they will be notable.
To do this, you will have to consume mainly protein foods by reducing the amount of carbohydrates and fats to a minimum.
You must also deal with cardiovascular loads at least 2 times a day for an hour.They can be attributed both to the race and the weak physical preparation of the ordinary walk.
The most effective exercises to focus are: bar, vacuum, twist, twist classic and use a press video.
Like cardiovascular loads, this complex must be done several times a day.It will be better if you divide all the previous exercises into two parts, one of which will be held in the morning and the second of the night.
If you want to eliminate excess, then the fulfillment of the diet, the mode of classes and cardiovascular loads must be daily, without excuses and self -mans.In this case, you can eliminate the volume of the abdomen even in a week.