If you do not follow your food, then one day you can accidentally discover that you can no longer fit your favorite jeans.The body became loose and dull bumps of excess fat hanging on the stomach and sides.Winning overweight is much easier than removing it.But even if you could not prevent it, you can correct the situation.
There is a series of weight waist loss exercises, which can help you quickly and effectively.You will only need a decrease in determination and will so as not to give yourself concessions this time.And then, literally after a training month, you can see the first results.
How to get rid of fat in your stomach and sides
It would be much easier to say how to prevent their appearance.But since you are on this site now, you are interested in something else.
To remove the stomach, you need to follow some conditions:
- Follow the correct diet.
- Regularly perform cardio loads.
- Perform a complex for the abdomen and sides.
The first two aspects within this article shall be briefly discussed, and the third point must be carefully dismantled.
It is possible to remove the surplus only if you observe all three conditions.There is no wonderful exercise that can save you from excess fat.
This will only happen when you have a calorie deficit.It can only be caused by diet and cardio loads, and classes will only help you improve the shape and tone of the muscles.
Proper food
Proper nutrition is the cornerstone of the whole process of weight loss.Many of your favorite products offer you a bear's service;Returning to extra pound.To effectively remove fat, you must completely exclude them from the diet.These include:
- all fatty, fried and salty food;
- fast food;
- alcoholic beverages;
- sugar products and sugar itself;
- bread 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.Plus, you should use a sufficient amount of active water weight loss for at least 2-2.5l of water per day.
physical
The lack of calories in the body can be achieved not only at the expense of the diet but also by their active burning.In other words, you have to spend more calories a day than you consume.It is quite difficult to achieve this without large cardio loads.Therefore, take time every day:
- Run or walk;
- bicycle driving;
- swimming;
- jumping through a jump rope;
- Conducting cross complexes Fita.
First of all, the loads must be long.You can run for 10 minutes, get tired of deadly and go home.In this case, you practically do not burn extra calories.
Another thing is when you run at the average pace for an hour.The effectiveness of this method will be several times higher.
How to quickly remove stomach at home
There are special abdominal complexes that if they do not remove a large amount of fat, then at least return to the visual harmony of your body.They are designed to tone the muscles of this area.Because of this, you will look much thinner and more attractive.
Home exercises for weight loss:
- Planck - is rightly considered the best to remove excess volume.It improves the muscle tone of this area, and allows you to process the whole body well.Plus is that it has a large number of variations.For example, a bar with curves will strengthen not only the abdominal muscles, but also allows you to make a harmonious waist.
- Vacuum - allows you to effectively reduce your stomach.You will see the first results in a few weeks.Regular practice will remove up to 10 cm in the abdomen per month.
You can learn in detail about grass and vacuum from other items on our website.A brief instruction will be attached to future exercises.
- Tilts on the sides with dumbbells - strengthen the bark muscles and oblique press muscles.Take dumbbells in your hands, get up straight.Make 50 trends first on the left side, then on the right.
- Returning the case is back.The starting position is the same as in the previous exercise, only your hands should now be kept in front of the chest.Make 30 turns, alternately in each direction.
- Twist.A classic press exercise that allows you to process the rectus abdominal muscle.Lie on the floor, bend your legs to your knees and place on the floor.Put your hands behind your head.From this position, perform the elevators of the case so that the shoulder blades come out of the floor.Performing about 30 repetitions at a rapid pace should be carried out for training.
- Side rotation - prepare the problem area of the parties.It is done almost the same way as the usual curves, with the difference that when raising the issue you need to pull the left elbow to the right knee, and vice versa.Also, 30 repetitions in general, 15 for each side.
- Cat - allows you to improve your waist shape.To perform it, stay on all four sides.First, by drawing maximum stomach, bend at the bottom of the back.Then, without weakening the pressure of the press, bend in the opposite direction.
- Lamores of the feet.Helps to work in the lower abdomen.For its execution, lie on the floor, place your hands freely along the body.Take the right legs from the floor on the other hand and raise them to about 45 degrees.It should be performed 30 times for each leg.
- Touching the heels with your hands.To do this, lie on the floor, bend your legs to your knees and place on the floor.Hands straight, lie down along the body.Slightly raising the shoulder razors from the floor, the left foot heel tape with the left hand.Then, repeat for the next leg.It is constantly performed, while 30 repetitions for each side.
- Throwing his feet.Allows you to remove fat from the entire abdomen.For its execution, lie on the floor, hands perpendicular to the body.From this position, place the bent legs first on the left, then on the right side.During execution, exclusively the muscles of the issue should work - do not help your feet.Perform 20 repetitions for each side.
- Twisting on the side.Lie on the left side, legs straight, left hand while a support lies on the floor, on the right behind your head.From this position, make the turn side.Perform 20-30 repetitions for each side.
There are also special simulators that help remove the stomach.These include:
- HOOP - is not included in the program of many methods such as pilates.Rotating the pit daily for 30-40 minutes will help to get rid of the fat in the stomach quickly.
- Instead of a stake, a hula-hoop imitator can be used.
- Another imitation of losing abdominal weight is Soviet "health disk".If you work with it daily for 20-30 minutes, then you can remove a significant amount of excess fat.
- You can burn fat in the stomach using a sports ball.Lower your legs to the ball, with your palms you need to rest on the floor.With a slightly bent bend, make a roll on the ball first on the left, then on the right side.Repeat 20 times for each side.
- You can get rid of excessive abdominal volume using a gymnastics stick.Put it on your shoulders, stand straight.From this position, turn to the left, then to the right side.Repeat 20 times in each direction.
Fitness exercises can be distinguished for losing weight.These include:
- Twisting at a junction.Hang the handle of the rope at the junction, place the required weight.Go to the imitator, grab the gloves and hold them on both sides of the head.From this position, perform 25-30 by distorting down using the work of the press muscle.
- You can also use a special press press.It is better to perform in a gymnastics rug.The simulator must roll from the position of the classic bar.
- Inserting the lower block at the intersection.Helps to work in the waist area.Place the small handle on the bottom block of the intersection and stand sideways on it.Once you have taken the handle in hand, perform the tendencies on the side.Perform 30 repetitions for each side.
How to remove the stomach and sides in a week
Remove the stomach and sides in a week is extremely complex, but fulfillment of the task.Of course, the results will not be so amazing, however, they will be visible.
To do this, you will need to consume mainly protein foods by reducing the amount of carbohydrates and fats to a minimum.
You will also need to deal with cardio loads at least 2 times a day for one hour.They can be attributed to both running and in the case of poor physical preparation of the usual walking.
The most effective exercises you will need to focus on are: ribbon, vacuum, twisting on the side, classic winding and using a video press.
Like cardio loads, this complex should be performed several times a day.It will be best if you divide all the above exercises into two parts, one of which will be performed in the morning, and the second in the evening.
If you want to remove the surplus, then the compliance with the diet, the way of cardio classes and loads should be daily, with no excuse and self -capacity.In this case, you can remove the abdominal volume in a week.