If you do not follow your meal, then one day you can accidentally find that you can no longer fit your favorite jeans.The body became loose and the excess fat pressure on its stomach and sides.Gaining excess weight is much easier than removing it.But, even if you couldn't avoid it, you can correct the situation.
There is a number of exercises that can help you quickly and efficiently for weight loss.You will only need a drop and willpower so that this time you do not give yourself up.And then, literally after a month of training, you can see the first results.
How to get rid of fat on your stomach and sides
It will be much easier to say how to avoid their appearance.But because you are now on this page, you are interested in other things.
To get rid of the stomach, you have to adhere to a few conditions:
- Follow the right diet.
- Regularly carry out cardio loads.
- Perform a complex for the abdomen and sides.
Within the framework of this article, the first two aspects will be briefly discussed, and the third point should be thoroughly collapsed.
Excess can only be removed if you observe all three conditions.There is no miraculous exercise that you can save from excess fat.
This happens only when you have a caloric deficiency.This can only be caused by diet and cardio loads, and classes can only help improve muscle shape and tone.
A proper meal
Proper nutrition is the cornerstone of the whole process of weight loss.Many of your favorite products offer bear services;Turn into extra pounds.To effectively remove the fat, you need to exclude them from the diet.This includes:
- All fatty, fried and salty foods;
- Quick meals;
- Spirits;
- Sugar products and sugar themselves;
- Baking products;
- Chips and other snacks.
Preference should be given to cooked or steam.Products that are useful during this period include vegetables and some fruits.In addition, you need to use sufficient amounts of active water to lose at least 2-2.5 L of water per day.
Physical activity
Caloric deficiency in the body can be achieved not only at the expense of the diet but also by their active combustion.In other words, you have to spend more calories a day than they consume.This is quite difficult to achieve without an intense cardio load.Therefore, spend time daily:
- Run or walk;
- Bicycle management;
- Swimming;
- Jump on the rope;
- Fulfillment of Cross Fita Complexes.
First, the loads should be long.You can run for 10 minutes, get tired and go home.In this case, you virtually do not burn extra calories.
There is another thing when you run for an hour at an average pace.The efficiency of this method will be several times higher.
How to quickly remove the stomach at home
There are special abdominal complexes that if they do not remove large amounts of fat, then they will still return the body's visual harmony.They are designed to strengthen the muscles of this area.Because of this, you look slender and more attractive.
Homework for weight loss:
- Planck - It is fairly considered the best to remove excess volume.This improves the muscle tone of this area and allows you to work out the whole body at once.In addition, it has a huge number of variations.For example, alternately the bar will not only strengthen the abdominal muscles but also allow you to make a harmonious waist.
- Vacuum - allows you to effectively reduce the stomach.You will find the first results in a few weeks.Regular practice will remove up to 10 cm in the abdomen per month.
You can find out in detail about the bar and vacuum from other articles on our website.Then the exercises will be attached to a brief instruction.
- Tilt to the sides with dumbbells - strengthen the cortex muscles and press binding muscles.Take the dumbbells in your hands, get up straight.Make 50 inclinations first on the left side, then to the right.
- Returning the case back.The starting position is the same as in the previous exercise, now only your hands should be held in front of the chest.Make 30 turns, alternately in each direction.
- Deviation.A classic press exercise that allows you to develop abdominal muscle rectal.Lay on the floor, kneel on your knees and insert it on the floor.His hands went to his head.From this position, carry out the case lift so that the shoulder blades come out of the floor.Rapid pace of about 30 repetitions should be carried out for training.
- Side deviation - Develop the area of the parties.It is executed almost as a conventional deviation, with the exception that when you recover the case you have to pull the left elbow on the right knee and vice versa.Also, 30 repetitions are generally for 15 for each party.
- Cat - Allows you to improve the shape of the waist.To perform it, stand on all four.First, draw the stomach as much as possible, bent at the lower back.Then, without weakening the press voltage, bent in the opposite direction.
- Legs of legs.Helps develop lower abdomen.For its execution, lay on the floor, place your hands freely along the body.In turn, take straight legs from the floor and raise them to about 45 degrees.It should be performed 30 times for each leg.
- The heels touched with hands.To do this, lay on the floor, kneel on your knees and insert it to the floor.Hands directly, stand along the body.Slightly raised shoulder blades from the floor, left leg with a left hand on the tape.Then, repeat another leg.It is constantly performed and 30 repetitions for each party.
- Shooting feet.Allows you to remove fat from the abdomen.For its execution, it lies on the floor, perpendicular to the body.From this position, place the elbows on the knees first to the left and then on the right side.During execution, you should work exclusively for the muscles of the case - do not help your feet.Perform 20 repetitions for each side.
- Deviation from the side.Look on the left side, the legs directly, the left hand, as the pillar, is on the floor, to the right.From this position, make a deviation from sideways.Perform 20-30 repetitions for each side.
There are also special simulators that help remove the stomach.This includes:
- Hoop - This is not in vain in the program in many ways such as pilates.Rotation of the hoop every day for 30-40 minutes will help to get rid of fat on the stomach.
- Instead of a hoop, a hula-hoop simulator can be used.
- Another simulator for abdominal weight loss is the "health disc" of the Soviet Union.If you work with it for 20-30 minutes daily, then you can remove a significant amount of excess fat.
- You can burn fat on your stomach, using a sports ball.Reduce your feet on the ball, you should rest on the floor with your palms.Slightly bent with your elbows, make the ball, first to the left, then on the right side.Repeat 20 times for each party.
- You can get rid of excess abdominal volume using a gymnastics stick.Put it on your shoulders, stand directly.From this position, turn to the left to the maximum, then on the right side.Repeat 20 times in each direction.
Fitness exercises can be distinguished for weight loss.This includes:
- Deviation on the crossword.Hang the rope handle on the crossword puzzle, set the necessary weight.Go to the simulator, grab the handles and keep yourself on both sides.From this position, perform 25-30 deviations, using press muscles.
- You can also use a special press for the press.It is best to perform the gymnastics carpet.The simulator should be surrounded by a classic bar position.
- Crossword on the lower block blow.Helps develop the lumbar area.Click a small handle on the bottom of the crossword puzzle and stand side by side.The handle took over, carrying inclinations on the side.Perform 30 repetitions for each side.
How to remove the stomach and sides in one week
It is extremely difficult to remove the stomach and sides for a week, but the task.Of course, the results will not be so amazing, but they will be noticeable.
To do this, you will have to consume mainly protein foods by minimizing the amount of carbohydrates and fats.
You will also need a cardio cargo at least 2 times a day for one hour.They can be attributed to both running and normal walking.
The most effective exercises you need to focus are: bar, vacuum, page deviation, classic deviation and press video.
Just like cardio loads, this complex should be carried out several times a day.It is best if you divide all of the above exercises into two parts, one of which is performed in the morning and the other in the evening.
If you want to delete excess, then compliance with diet, class mode and cardio loads should be daily, without excuses and without yourself.In this case, you can remove the abdominal volume in one week.