Boca and belly are often the most problematic places in girls.Hated folds prevent their favorite jeans and make the figure inappropriate to make tight clothing socks.Let's try to figure out how to eat properly and what exercises to do to remove the sides.
Physical activity is an important part of weight loss.We have gathered the most effective exercises for you to help you remove the stomach and sides.
A set of exercises for weight loss
Warm -uh.You need to start performing any complex warm.Start from top to bottom.Head heads, circular movements in the shoulder and elbow joints, slopes on the side and down - this is minimal.
First exercise.The main exercises are to turn around in different versions.This part of the fitness complex works throughout the press, providing a static and dynamic load.Extra load is obtained by the rear muscles - so you will create a strong muscle core.
Stand on the carpet, the knees bent so that the feet are on the floor, holding your hands on the floor.Now raise the upper part of your body and slowly return to its original state.
Note: Don't grow too high: As soon as the shoulder blades come out of the floor, you can slowly go to bed.
Do you feel tension in the neck?So you are very actively elevated to it.Try to look at the ceiling, pressing your neck in a static position.
The second exercise.Landing on the legs.This helps to develop the lower muscles of the press.
Sit on the carpet, stretch your legs directly and connect together.Now raise your feet at an angle of 30, 45 and 90 degrees, try to make a few climbing until the legs are fallen.
Do you feel stress on the lower back?Put your palms under the buttocks.
The third exercise.A strong blow to fat will result in association of previous elements.Sit on the floor, raise your feet at an angle of 90 degrees, now raise your body as if you are twisted, trying to get socks.
The fourth exercise.Bicycle.This element is ideal for studying the sides.
Go to the carpet, raise the bent feet on the knees, connect your palms on top of the back.Now, to raise the body, try to reach the right knee of the left elbow and vice versa.The knee and elbow must move to each other.
Fifth exercise.Side bar.It differs from the classic in that it involves the press's lateral muscles and promotes the burning side of the fat.
Stand side by side.Now climb the elbow or palms according to your level of preparation.Crush your feet from the floor, leave one contact point: lower leg.Stay in this position for as long as possible, then repeat the complex on the other side.If you want to overload the body, make a swing not auxiliary foot.
Hitch.This is the last stage of exercises to get rid of the sides.We need to focus on the heart rhythm and relax the muscles.Fly for a few minutes on your back or perform slow inclinations to the side and feet.
All these exercises on the waist and sides are simple, do not require thorough physical exercise, and you can perform them even at home.At home boring?You can reduce the stomach in the hall, in addition, excess removal will go faster using fitball and special rubber strips.
Cardio Training to Reduce Lumbar: Will it be an effect?
Will!Cardio load helps to lose weight, of course, the weight will leave not only the sides and abdomen, but also the whole body.Running, fast walking, jump - if you do it for 45 minutes (the pulse should be above 120 beats), then the blood flow to the fatty tissue will accelerate, metabolism will accelerate.
Location coming from fat to these parts of the body
Excessive volumes in these areas can be seen due to the consumption of large amounts of calories: sweet, flour, fat-all increase insulin levels.It is an ideal building material for the formation of subcutaneous reserves.Also in women, this is caused by weakening of the press after childbirth.
Thus, the physical activity should be united with a harmonious diet - in the complex, these 2 factors will give excellent results.
Remember: You can't lose weight in one part of the body.When combining proper nutrition and sports, you will notice that the whole body is completely tightened.
Flat abdominal rules
- No stress!This increases the level of stress hormone - cortisol.It accumulates in the fight against the source of excess influence.Difficult Sunday?Go to the massage, sit in the bath, drink with plants or Valerie extract.
- Less alcohol.Beer belly is a familiar look?It can appear not only from beer but also from any alcohol, moreover, there are plenty of sugar in popular cocktails.The main danger is that when drinking alcohol, when using drinks, a person ceases to control himself, all kinds of food and sweets go to his mouth.It is best to drink white dry wine.
- There is no high calorie food.If you like it or not, the amount of fat and harmful should be reduced.Remember to lose weight, you need calorie deficiency.But here you can choose the right option for you: refuse pizza or run to the park for half an hour?
- More vegetables and fruits.They contain fiber, so it is necessary to lose weight for the body.The fibers of new products fill the body, the feeling of hunger does not feel so much.Add a diet to white fish and meat, but it is best to replace the white rice with brown - you do not need a high starch content.
- Black List.Think about how to replace ice cream, hamburgers and lemonade.There are low -caloric analogs for all these dishes.You can make ice cream from bananas, the hamburger is made of home from cereal bread and steam chicken cutlets.
- Observe the water balance.The universal norm of water consumption is 8 glasses per day.This amount will accelerate metabolism, will make the skin supple and smooth.At first it may seem that the stomach has become more water - that's not the case.In the body, the water exchange system is simply established.
- Physical activity.Chief assistant in the fight against excess centimeters.With proper nutrition, they will give a quick and high quality result.It can be achieved both at home and in the hall with the help of a coach.
