If you do not follow your diet, then one day you can accidentally find that you can no longer fit your favorite jeans.The body becomes loose, and excess fat bumps are hung on the stomach and sides.Gaining overweight is easier than removing it.However, even if you can't stop it, you can correct the situation.
There is a set of exercises to lose weight loss, which can help you quickly and effectively.You just need a drop of determination and will not give you a concession this time around.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's easier to say how to prevent their appearance.But, because you're on this page now, you're interested in something else.
To remove the stomach, you need to follow some conditions:
- Follow the right diet.
- Regularly carry out cardio loads.
- Do complex for stomach and sides.
The first two aspects of this article will be discussed briefly, and the third point should be carefully dismantled.
It is possible to eliminate excess only if you observe the three conditions.No magic training can save you from excess fat.
This will happen only when you have a calorie deficit.It can only be caused by diet and cardio load, and classes will only help you improve muscle shape and tone.
Proper nutrition
Proper nutrition is the basis for the whole process of weight loss.Many of your favorite products give you bear services;Turn into an extra pound.To effectively eliminate fat, you need to exclude it completely from the diet.These include:
- All fatty, fried and salty foods;
- fast food;
- alcoholic beverages;
- sugar and sugar products itself;
- bread products;
- Chips and other snacks.
Priority should be given to boiled or steamed foods.Useful products during this period include vegetables and some fruits.In addition, you need to use enough amount of water to lose weight at least 2-2.5L water daily.
Physical activity
Lack of calories in the body can be achieved not only at the expense of their diet, but also by their active burning.In other words, you need to spend more calories a day than you eat.It is a bit difficult to achieve this without a fierce cardio load.Therefore, take the time every day:
- Run or walk;
- driving a bike;
- swimming;
- jump through the jump rope;
- Doing Fita Crusades complex.
First of all, the load should be long.You can run for 10 minutes, tired and return home.In this case, you practically do not burn extra calories.
Another thing is that when you walk at an average rate of one hour.The effectiveness of this method will be several times higher.
A quick way of removing the stomach at home
There is a special abdominal complex that if they do not produce large amounts of fat, then at least restore your body's visual harmony.They are designed to soothe the muscles of this area.Because of this, you will look slimmer and more attractive.
Home training for weight loss:
- Planck - right - correctly is considered the best to remove excess volume.It improves the muscle tone of this area, and allows you to work well throughout the body at once.Plus is that it has a large number of variations.For example, a bar with turns will strengthen not only the abdominal muscles, but also allow you to create a harmonious waist.
- Vacuum - allows you to reduce your stomach effectively.You will see the first results in a few weeks.Normal practice will produce up to 10 cm in the stomach a month.
You can learn in detail about bars and vacuum from other articles on our website.A brief instructions will be attached to the next training.
- Tilt to the side with dumbbells - strengthening the skin and oblique muscles of the newspaper.Take the dumbbells in your hand, get up straight.Make 50 tendencies first to the left, then to the right.
- The back round of the case is back.The starting position is the same as in the previous exercise, only your hands now need to be held in front of the chest.Make 30 turns, alternating in every direction.
- Turn around.Classic newspaper exercises that allow you to work on rectal abdominal muscles.Lie on the floor, bend your feet on the knees and place it on the floor.Put your hands behind your head.From this position, do the elevator of the case so that the shoulder blade comes out of the floor.Doing about 30 repetitions at a fast rate should be done for training.
- Side Twisting - Working in the problem area on the side.It is done almost in the same way as the usual rotation, with the difference during the resurrection of your case must pull the left elbow to the right knee, and vice versa.Also, 30 repetitions in general, 15 for each side.
- Cats - allowing you to improve the shape of the waist.To do it, stand in all four.First, the maximum drawing of the stomach, bent on the lower back.Then, without weakening the press voltage, bend in the opposite direction.
- Loams foot.Help to finish the lower stomach.For its implementation, lie on the floor, place your hands freely throughout the body.Take a straight foot from the floor in turn, and lift it up to 45 degrees.It should be done 30 times per foot.
- Touching the heel with your hands.To do this, lie on the floor, bend your feet on the knees and place it on the floor.Hands straight, lying down all over the body.Slightly lift the shoulder blade from the floor, the heel tape of the left with the left hand.Then, repeat the other feet.It is done continuously, while 30 repetitions for each side.
- Throw legs.Allows you to remove fat from the rest of the stomach.For its implementation, lying on the floor, hands perpendicular to the body.From this position, place the bent foot on the first knee on the left, then on the right.During implementation, the exclusive muscles of the case should work - do not help your feet.Do 20 repetitions for each side.
- Turn around.Lying on the left, straight leg, left hand as support lies on the floor, right behind the head.From this position, turn to the side.Do 20-30 repetitions for each side.
There are also special simulators that help remove the stomach.These include:
- Loops - it's not worth it in the programs of many methods such as Pilates.Rotation of the loop daily for 30-40 minutes will help to quickly eliminate fat in the stomach.
- From the loop, the hula-hoop simulator can be used.
- Another simulator for abdominal weight loss is a soviet "health disc".If you work with it every day for 20-30 minutes, then you can produce a large amount of excess fat.
- You can burn fat in the stomach using a sports ball.Reduce your feet on the ball, with your palms need to rest on the floor.With a slight bend your knees, roll on the first ball on the left, then on the right.Repeat 20 times for each side.
- You can eliminate abdominal volume using gymnastics sticks.Put it on your shoulders, standing upright.From this position, move to the maximum to the left, then to the right.Repeat 20 times in each direction.
Fitness training can be distinguished for weight loss.These include:
- Rotate on crossover.Hang the rope handle on the crossover, set the required weight.Go to the simulator, take the handle and hold on both heads.From this position, do 25-30 twisted using newspaper muscle work.
- You can also use special newspapers for newspapers.It is best to do gymnastics rugs.The simulator should be launched from the classic bar position.
- The bottom block core on the crossover.Helps to work on the waist area.Set the small handle on the bottom block of the crossover and stand next to it.After taking the handle in hand, carry out the tendency to the side.Do 30 repetitions for each side.
How to remove the stomach and part of the week
Removing the stomach and sides of the week is very complex, but fulfilling the task.Of course, the results will not be amazing, however, they will be significant.
To do this, you need to eat protein foods especially by reducing the amount of carbohydrates and minimum fat.
You also need to handle cardio loads at least 2 times a day for an hour.They can be associated with both walking and in the case of poor physical preparation.
The most effective exercises you need to focus on are: bars, vacuums, rotate on the side, rotate classics and use newspaper videos.
Just like the cardio load, this complex should be done several times a day.It will be best if you divide all the above exercises into two parts, one will be done in the morning, and the second in the evening.
If you want to produce an advantage, then compliance with diet, class mode and cardio load should be daily, for no reason and suitability.In this case, you can remove the amount of stomach for a week.