If you don't follow your nutrition, one day you can accidentally discover that you can no longer adapt your favorite jeans.The body attached and opaque excess fat lumps hanging over the stomach and sides.To earn excess weight it is much easier than removing it.But, even if you can't prevent it, you can correct the situation.
There is a series of exercises to lose weight, which can help you quickly and effectively.You will only need a drop of determination and willpower to not give you concessions this time.And then, literally after a month of training, you can see the first results.
How to get rid of fat on the 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, it is necessary to follow different conditions:
- Follow the correct diet.
- Perform Cario Cardio regularly.
- Perform a complex for the abdomen and sides.
The first two aspects within this article will be discussed briefly and the third point should be carefully dismantled.
It is possible to remove the surplus only if you observe all three conditions.There is no miraculous exercise that can save you from excess fat.
This will only happen when you have a caloric deficit.It can only be caused by the diet and cardio loads and the classes will help you only 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 offer you a bear service;Turning into extra kilos.To effectively remove fat, it is necessary to completely exclude them from the diet.These include:
- All fat, fried and salty food;
- fast food;
- Alcoholic beverages;
- sugar and sugar products itself;
- Oven products;
- Chips and other snacks.
Preference should be given to boiled or steam food.Useful products in this period include vegetables and some fruits.In addition, it is necessary to use a sufficient amount of active weight loss for at least 2-2.5 liters of water per day.
Physical activity
The deficiency of calories in the body can be reached not only at the expense of the diet, but also by their active combustion.In other words, you should spend more calories a day than consumes.It is quite difficult to achieve this goal without intense cardio loads.Therefore, take the time every day:
- Run or walk;
- bicycle guide;
- I swim;
- jump through a jump rope;
- Execution of Cross Fita complex.
First of all, the loads should be long.You can run for 10 minutes, tire fatal and go home.In this case, practically does not burn extra calories.
Another thing is when you run to the middle rhythm for an hour.The effectiveness of this method will be higher several times.
How to quickly remove the stomach at home
There are special abdomen complex that if they do not remove a large amount of fat, at least they return the visual harmony of the body.They are designed to tone the muscles of this area.For this reason, you will seem much more subtle and more attractive.
Home exercises for weight loss:
- Planck: It is rightly considered the best to remove the excess volume.It improves the muscle tone of this area and allows you to develop the whole body well at once.The advantage is that it has a huge number of variants.For example, a bar with curves will strengthen not only the abdominal muscles, but it also allows you to make a harmonious life.
- Empty: allows you to effectively reduce the stomach.You will see the first results in a couple of weeks.Regular practice will remove up to 10 cm in the abdomen per month.
You can learn in detail on the bar and on the void from other articles on our website. A short education will be attached to the next exercises.
- Embeds on the sides with dumbbells: strengthen the muscles of the cortex and the oblique muscles of the press.Take dumbbells in your hands, get up.Do first 50 inclinations on the left side, then to the right.
- The hairpin bend of custody is back.The starting position is the same as the previous year, only the hands must be held in front of the chest.Create 30 rounds, alternately in every direction.
- Twist.A classic printing exercise that allows you to process the abdominal muscle of the rectum.Lie on the floor, bend your legs on your knees and put on the floor.Put your hands behind your head.From this position, perform the lifts of the custody so that the shoulder blades are from the floor.The execution of about 30 repetitions at a quick pace should be performed for training.
- Lateral Twisting: processes the problematic area of the sides.It is performed almost the same way as the usual twist, with the difference that during the rise of the case it is necessary to pull the left elbow on the right knee and vice versa.In addition, 30 repetitions in general, 15 on each side.
- Cat: allows you to improve the shape of life.To perform it, stay on four legs.First of all, draw the stomach to the maximum, fold in the lower back.So, without weakening the printing voltage, folds in the opposite direction.
- Legs of the legs.It helps to process the lower abdomen.For its execution, lie on the floor, put your hands freely along the body.Take your legs straight from the floor in turn and lift at 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 on your knees and put on the floor.The straight hands, lie down along the body.Lift the shoulder blades slightly from the floor, the heel of the left leg with the left hand.So repeat for the other leg.It is carried out continuously, while 30 repetitions on each side.
- Throwing the legs.It allows you to remove fat from the whole abdomen.For its execution, lying on the floor, hands perpendicular to the body.From this position, put the legs bent in the knees on the left first, then on the right side.During the execution, only the appropriate muscles should work, do not help the feet.Perform 20 repetitions on each side.
- Twist on the side.Lie on the left side, the straight legs, the left hand as a support is on the floor, the right behind the head.From this position, make a hard time laterally.Perform 20-30 repetitions on each side.
There are also special simulators that help to remove the stomach.These include:
- The circle - is not included in the program of many methods such as Pilates.The rotation of the circle every day for 30-40 minutes will help to rapidly get rid of the fat on the stomach.
- Instead of a circle, you can use a Hula-Hoop simulator.
- Another simulator for weight loss of the abdomen is the Soviet "health".If you work there every day for 20-30 minutes, you can remove a significant amount of excess fat.
- You can burn fat on the stomach using a sports ball.Lower your legs on the ball, with the palms you have to rest on the floor.With slightly bent knees, 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 the excess volume of the abdomen using a gym stick.Put it on your shoulders, you're straight.From this position, he turns to the left to the left, then on the right side.Repeat 20 times in each direction.
Fitness exercises can be distinguished for weight loss.These include:
- Twist on a crossover.Hang the rope handle on the crossover, set the required weight.Go to the simulator, take the handles and keep them on both sides of the head.From this position, perform 25-30 by distorting downwards using the work of the press muscles.
- You can also use a special printing for printing.It is better to perform on a gym carpet.The simulator should be launched from the position of the classic bar.
- The push of the lower block on the crossover.It helps to elaborate the area of life.Set the small handle on the lower block of the crossover and be laterally.Having taken the handle in hand, perform the inclinations on the side.Perform 30 repetitions on each side.
How to remove the stomach and sides in a week
Removing the stomach and sides in a week is extremely complex, but fulfilling the task.Of course, the results will not be so surprising, however they will be evident.
To do this, you will mainly consume protein foods, minimizing the amount of carbohydrates and fats.
You will also have to manage cardi thistles at least 2 times a day for an hour.They can be attributed both to the race and the case of the weak physical preparation of the normal walk.
The most effective exercises on which you will have to focus are: bar, vacuum cleaner, shirts on the side, classic twist and using a print video.
Just like cardio loads, this complex should be performed several times a day.It will be better if divide all the above exercises in two parts, one of which will be performed in the morning and the second in the evening.
If you want to remove excess, compliance with the diet, the mode of lessons and cardio cardio should be daily, without excuses and trucking.In this case, it is possible to remove the volume of the abdomen even in a week.