If you do not follow your nutrition, one day you can accidentally find that you can no longer fit your favorite jeans.The body became loose and dull lumps of excess fat hung on his stomach and sides.Getting excess weight is much easier than removing it.But even if you couldn't prevent it, you can correct the situation.
There is a set of exercises to lose weight at the waist that can help you quickly and effectively.You only need a drop of determination and willpower so as not to give yourself concessions this time.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 would be much easier to say how to prevent their appearance.But since you're on this site now, you're interested in something else.
To remove the stomach, you must follow more conditions:
- Follow the right diet.
- Perform regular cardio loads.
- Perform a complex to the stomach and sides.
The first two aspects of this article will be discussed briefly and the third point must be carefully separated.
It is only possible to remove profits 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 calorie deficit.It can only be caused by dietary and cardio loads, and classes only help you improve the shape and tone of the muscle.
Proper nutrition
Proper nutrition is the cornerstone of the entire weight loss process.Many of your favorite products give you a bear's service;Transformed into extra pounds.To effectively remove fat, you must exclude them completely from the diet.These include:
- All fatty, fried and salty food;
- fast food;
- Alcoholic beverages;
- sugar products and sugar in themselves;
- Bakery products;
- Chips and other snacks.
Preference must be given for cooked or steamed food.The products that are useful during this period include vegetables and some fruits.Plus, you will need a sufficient amount of water for active weight loss of at least 2-2.5L water per day.Day.
Physical activity
Calorage in the body can be achieved not only at the expense of the diet, but also by their active combustion.In other words, use more calories a day than you eat.It is quite difficult to achieve this without intense cardio loads.Therefore take time daily:
- Run or go;
- Bicycle driving;
- Swimming;
- jump through a jumping rope;
- Performs Cross Fita complexes.
First of all, the loads must be long.You can run for 10 minutes, get tired deadly and go home.In this case, you virtually do not burn extra calories.
Another thing is when you run on average for one hour.The effectiveness of this method will be several times higher.
How to quickly remove the stomach at home
There are special stomach complexes, as if they do not remove a large amount of fat, then at least return your body's visual harmony.They are designed to tone the muscles in this area.Because of this you will look very leaner and more attractive.
Home exercises for weight loss:
- Planck - is rightly considered the best to remove excess volume.It improves the muscle tone in this area and allows you to find out the whole body well at once.Plus is that it has a large number of variations.For example, a rod with turns will not only strengthen 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 removes up to 10 cm in the stomach per day.Month.
You can learn detailed about the bar and vacuum from other articles on our website.A short instruction will be attached to the next exercises.
- Slips to the sides with dumbbells - strengthen the bark muscles and the sloping muscles in the press.Take dumbbells in your hands, get right up.Make 50 inclinations first to the left side, then to the right.
- The return of the case is back.The starting position is the same as in the previous exercise, only your hands should be held in front of your chest.Make 30 turns, alternating in each direction.
- Twisting.A classic press exercise that allows you to find out the rectus abdominal muscle.Lie on the floor, bend your legs at your knees and lay on the floor.Put your hands behind your head.From this position, perform the lifts in the case so that the shoulder blades come out of the floor.Performing about 30 repetitions at a fast pace must be performed for training.
- Page -wood - Prepare the problem area on the pages.It is performed almost in the same way as the usual twisting, with the difference that during the advent of the case you have 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 the waist shape.To perform it, you need to stand on all fours.First, you need to draw a maximum of the stomach, bend in the crucifix.Then, without weakening the press tension, bend in the opposite direction.
- Loams of the legs.Helps find out the abdomen.For its execution, lie on the floor, place your hands freely along the body.Take straight legs from the floor again and lift them to approx.45 degrees.It must be done 30 times for each leg.
- Touch the heels with your hands.To do this, lie on the floor, bend your legs at the knees and lay on the floor.Hands straight, lies along the body.Slightly lift the shoulder blades from the floor, tape the heel on the left leg with the left hand.Then repeat the second leg.It is performed continuously, while 30 repetitions for each side.
- Throwing the legs.Allows you to remove fat from the entire stomach.For its execution lies on the floor, the hands perpendicular to the body.From this position, put bent legs in the knees first in the left and then on the right side.During execution, muscles in the case must work exclusively - not help your feet.Complete 20 repetitions for each page.
- Twisting on the page.Lie on the left side, the legs straight, the left hand as a support lies on the floor, right behind the head.From this position, do twisting sideways.Perform 20-30 repetitions for each page.
There are also special simulators that help remove the stomach.These include:
- Hoop - It is not in vain included in the program for many methods such as Pilates.The rotation of the brace every day for 30-40 minutes will help quickly get rid of fat on the stomach.
- Instead of a hanger, a hula-hoop simulator can be used.
- Another simulator for the weight loss of the stomach is the Soviet "health disk".If you work with it daily for 20-30 minutes, 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, rest on the floor.With a slightly bent knee, make a roll on the ball first in the left and then on the right side.Repeat 20 times for each side.
- You can get rid of the excess volume of your stomach using a gymnastic stick.Put it on your shoulders, stand straight.From this position, turn to the maximum on the left and then on the right side.Repeat 20 times in each direction.
Fitness exercises can be distinguished for weight loss.These include:
- Twisting on a crossover.Hang the rope handle on crossover, set the required weight.Go to the simulator, take the handles and hold them on both sides of the head.From this position, perform 25-30 that turns down using the work muscles.
- You can also use a special press for the press.It is best to appear on a gymnastic blanket.The simulator must be rolled from the location of the classic bar.
- The driving force of the lower block on crossover.Helps to work out the waist.Set the small handle on the lower block of crossover and stand sideways to it.After taking the handle in your hand, perform the inclinations to the side.Perform 30 repetitions for each page.
How to remove stomach and sides in a week
Remove the abdomen and sides in a week are extremely complicated but meet the task.Of course, the results will not be so amazing, but they will be noticeable.
To do this, you will need to consume mainly protein foods by reducing the amount of carbohydrates and fat to a minimum.
You will also need to handle cardio loads at least twice a day for one hour.They can be attributed to both running and in the case of weak physical preparation of ordinary hiking.
The most effective exercises that you will need to focus on are: bar, vacuum, twisting on the side, classic twisting and using a press wideo.
Like cardio loads, this complex must 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 other in the evening.
If you want to remove the excess, compliance with the diet, classes and cardio loads must be daily, without excuses and self -sufficiency.In this case, you can remove the amount of stomach, even in a week.