If you don't follow your diet, then one day you can accidentally determine that you can no longer fit your favorite jeans.The body became loose, and the tulcles of the outer fat hung on the stomach and sides.Getting a surplus weight is much easier than removed.But even if you couldn't stop him, you can correct the situation.
There is a set of exercises to lose weight waist, which can help you quickly and efficiently.You will only need a drop of determination and strength of Willpower so that you would not give the concessions this time.And then, literally after a month you can see the first results.
How to get rid of fat on your stomach and sides
It would be much easier to say how to prevent their appearance.But, since you are on this page now, you are interested in something else.
To remove the stomach, you need to follow several conditions:
- Follow the correct diet.
- Perform cardio cargo regularly.
- Perform a complex for the abdomen and sides.
The first two aspects within this article will be discussed in short, and the third point should be carefully disassembled.
It is possible to remove excess only if you observe all three conditions.There is no wonderful exercise that can save you from excess fat.
It will only happen when you have a calorie deficit.It can only be caused by a diet and cardio load, and the class will help you only improve the shape and tone of muscle.
Proper nutrition
Proper nutrition is the cornerstone of the entire weight loss process.Many of your favorite products provide you with a bear service;Convert to extra pounds.To effectively remove fat, you must turn them off completely from your diet.They include:
- All greasy, fried and salty food;
- Fast food;
- Alcoholic beverages;
- Sugar products and sugar themselves;
- Bakery products;
- Chips and other snacks.
Advantage should be given to cooked or parivo food.Products that are useful in this period include vegetables and some fruits.In addition, you need to use a sufficient amount of water - for active weight loss of at least 2-2.5 l of water per day.
Physical activity
The shortage of calories in the body can be achieved not only on the damage to the diet, but also by their active ignition.In other words, you should spend more calories a day than you consume.It is quite difficult to achieve this without intense cardio cargo.Therefore, take time a day a day:
- Running or walking;
- Cycling;
- Swimming;
- jumping through the rope to jump;
- Execution of transverse complexes Fita.
First of all, loads should be long.You can run 10 minutes, get tired deadly and go home.In this case, practically do not burn additional calories.
Another thing is when you run at an average pace for an hour.The efficiency of this method will be several times.
How to quickly remove the stomach at home
There are special amomene complexes that if it does not remove a large amount of fat, then at least restore the visual harmony of the body.They are designed to tone muscles of this area.That makes you look much slimming and more attractive.
Home exercises for weight loss:
- Planck - rightly considered the best to remove excess volume.Improves the muscular tone of this area and allows you to do the whole body well at once.Plus it has a huge number of variations.For example, bending bar will strengthen not only abdominal muscles, but 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 take up to 10 cm per month in the abdomen.
You can learn in detail about a bar and vacuum from other articles on our website.Short instructions will be attached to the following exercises.
- On the sides with dumbbells - strengthen the muscles of the crust and hair muscles of the press.Take the dumbbells into your hands, get up straight.Make 50 preferences before the left and then right.
- By turning the back of the casing is back.The starting position is the same as in the previous exercise, only your hands must now be kept in front of the chest.Make 30 turns, alternating in each direction.
- Twisting.Classic press exercise that allows you to do the rectus abdominal muscle.Lie down on the floor, bend your legs into your knees and put on the floor.Put your hands behind your head.From this position, perform the case elevator so that shoulder blades descend from the floor.Performing about 30 repetitions in the quick pace should be performed for training.
- Side twist - you are doing a side of the side.It is performed almost in the same way as the usual twisting, with the difference that during the rise to the case you must withdraw left elbow on the right knee and vice versa.Also, 30 repetitions in general, 15 for each side.
- Cat - allows you to improve your waist form.To make it, stop on all four.First, the maximum drawing stomach, bend into the lower back.Then, without a weakening of voltage pressure, bend in the opposite direction.
- Summer leg.It helps to do the lower abdomen.Lying on the floor for his execution, feel free to put your hands with the body.Take straight legs from the floor in return and lift them to about 45 degrees.It should be taken out for 30 times for each leg.
- Touching his heels with their hands.To do this, lie on the floor, bend your legs into your knees and put on the floor.Hands straight, lie down on the body.Lightly lifting knives from the shoulder from the floor, the tape the fifth left leg left handed.Then repeat the other leg.It is performed continuously, while 30 reps for each side.
- Throwing your legs.Allows you to remove fat from all over your abdomen.Lay on the floor for his execution, hands vertically on the body.Put bent legs in your knees first left, then on the right side.During the execution, exclusive case muscles should work - do not help with your feet.Complete 20 reps for each side.
- Twisting on the side.Lie down on the left, legs straight, left handed as support lies on the floor, right behind your head.From this position, make a twisting side.Complete 20-30 reps for each side.
There are also special simulators that help to remove your stomach.They include:
- Hoop - not in vain involved in the program of many methods such as Pilates.Rotation of the hoops every day 30-40 minutes will help quickly to get rid of the fat on your stomach.
- Simulator Hula-Hoop can be used instead of the hoop.
- Another simulator for weight loss of abdomen is a Soviet "health disk".If you work with this a day 20-30 minutes, then you can remove a significant amount of excess fat.
- You can burn fat on your stomach using a sports ball.Lower your legs on the ball, with your palms that you need to rest on the floor.With a slightly bent knees, make a rolling on the ball first on the left and then on the right side.Repeat 20 times for each side.
- You can get rid of excess abdomen with a gymnastic stick.Put it on your shoulders, stand straight.From this position, turn the maximum on the left and then on the right.Repeat 20 times in each direction.
Fitness exercises may vary for weight loss.They include:
- Twisting on the crossover.Hang the rope lever on the crossover, set the weight needed.Go to the simulator, grab the handles and keep them on both sides of your head.From this position, make 25-30 screws using the press muscle.
- You can also use special press printing.It is best to perform on the gymnastic mat.The simulator should roll over from the position of the classic bar.
- Lower block thrust on Crossover.It helps work in the waist area.Adjust a small handle to the bottom block of the crossover and stand aside to it.He took the lever in his hand, perform the slopes aside.Execute 30 reps for each side.
How to remove stomach and sides of the week
Remove stomach and pages in the week is extremely complex, but filling in the task.Of course, the results will not be so amazing, however, they will be noticeable.
To do this, you will need to consume mainly protein food by reducing the amount of carbohydrates and fat to a minimum.
You will also need to deal with cardio bills at least 2 times a day for an hour.They can be attributed to how to run in case of weak physical preparation of ordinary walking.
The most effective exercises you will need to focus are: bar, vacuum, twisting, classic twist and using videos.
Just like a cardio cargo, this complex should be performed several times a day.It will be best for you if you share all the above exercises in two parts, one of which will be performed in the morning and the other night.
If you want to remove excess, then compliance with the diet, teaching mode and cardio-cargo should be daily, without excuses and self-confidence.In this case, you can remove the volume of the abdomen even in a week.