If you do not follow your diet, one day you can accidentally find that you can no longer fit your favorite jeans.The body became loose and blunt lumps made of excess fat hung on its stomach and sides.Excess weight is much easier than removing.But even if you couldn't prevent it, you can correct the situation.
There are a number of exercises to lose weight waist that can help you quickly and effectively.You only need a decline in determination and willpower in order not to give yourself any concessions this time.And then you can literally see the first results after a month of training.
How to get rid of fat on stomach and sides
It would be much easier to say how you can prevent your appearance.But now that they are on this page, they are interested in something else.
To remove the stomach, you must follow several conditions:
- Follow the right diet.
- Cardio loads regularly.
- Perform a complex for the belly and sides.
The first two aspects in the context of this article are briefly discussed and the third point should be carefully disassembled.
It is possible to remove surpluses if you observe all three conditions.There is no miraculous exercise that she can save from excess fat.
This will only happen if you have a calorie deficit.It can only be caused by nutrition and cardio loads, and classes only help you improve the shape and sound of the muscles.
Real nutrition
The right nutrition is the cornerstone of the entire weight loss process.Many of your favorite products offer you a bear service.Transform into additional pounds.To effectively remove fat, you have to completely exclude it from the diet.This includes:
- All fatty, fried and salty foods;
- Fast food;
- Alcoholic drinks;
- Sugar products and sugar itself;
- Bakery products;
- Chips and other snacks.
Cooking or subdued foods should be preferred.The products that are useful during this time include vegetables and some fruits.You also need to use a sufficient amount of water for active weight loss of at least 2 to 2.5 l of water per day.
Physical activity
Lack of calorie in the body can not only be achieved at the expense of nutrition, but also burn through the active.In other words, you should spend more calories a day than you consume.It is quite difficult to achieve this without intensive cardio loads.So take your time every day:
- Race or go;
- Ride a bike;
- Bathe;
- Jump through a section of the jump;
- Implementation of cross -fita complexes.
First of all, the loads should be long.You can run for 10 minutes, get fatal and go home.In this case, you practically burn no additional calories.
Another thing is when you run at the average pace for an hour.The effectiveness of this method will be many times higher.
How to quickly remove the stomach at home
There are special abdominal complexes that, if you don't remove a large amount of fat, at least return your visual harmony of the body.They are designed so that they tighten the muscles of this area.For this reason, they will look much slimmer 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 enables you to work out the whole body at once.The plus is that it has a large number of variations.For example, a rod not only strengthens the abdominal muscles, but also enables them to make a harmonious waist.
- Vacuum - enables you to effectively reduce the stomach.You will see the first results for a few weeks.Regular exercise is removed up to 10 cm in the abdomen per month.
You can learn in detail about the bar and vacuum from other articles on our website.A brief instruction will be attached to the next exercises.
- Tipping with dumbbells on the sides - strengthen the muscles of the bark and the sloping muscles of the press.Take dumbbells in your hands, just got up.Make 50 inclinations on the left and then right.
- The return of the housing is back.The starting position is the same as in the previous exercise, only your hands now have to be held in front of the chest.Make 30 curves alternately in every direction.
- Twist.A classic press exercise with which you can work out the Rektus Bauch muscle.Lay on the floor, bend your legs on your knees and put them on the floor.Place your hands behind your head.Perform the lifts of the housing so that the shoulder blades drop off the ground.About 30 repetitions should be carried out at a quick pace for training.
- Page draft - work out the problem area of the pages.It is done almost in the same way as the usual twisting, with the difference that you pull your left elbow to the right knee during the rise of the case and vice versa.Also 30 repetitions in general, 15 for each side.
- Cat - enables you to improve the shape of the waist.To do it, they are on all four.First, draw the stomach and bend in the lower back.Then, without weakening the press voltage, bend in the opposite direction.
- Clay of the legs.Helps to train the lower abdomen.Lay on the floor for his execution and put your hands free along the body.Remove legs out of the ground and increase them to about 45 degrees.It should be carried out 30 times for each leg.
- Touch your heels with your hands.To do this, lean your legs on the floor and put them on the floor.Hands straight, lie on the body.Lightly on your shoulder blades from the floor and glue the heel of the left leg with your left hand.Then repeat the other leg.It is carried out continuously, while 30 repetitions for each side.
- Throw the legs.Allows you to remove fat from the whole of your stomach.Lying on the floor for its execution, hands perpendicular to the body.From this position from the left, then bent legs on the right side.Only muscles of the case should work during the execution - do not help your feet.Perform 20 repetitions for each page.
- Twist on the page.Lying on the left side, the legs straight, the left hand, when a support is on the floor, right behind the head.Make the twisting from this position sideways.Perform 20-30 repetitions for each page.
There are also special simulators that help remove the stomach.This includes:
- The tire - it is not for nothing that is included in the program of many methods like Pilates.The rotation of the tire daily for 30 to 40 minutes helps to get rid of fat quickly on the stomach.
- A hula hoop simulator can be used instead of a tire.
- Another simulator for the weight loss of the abdomen is the Soviet "health pane".If you work with it for 20-30 minutes a day, you can remove a considerable amount of excess fat.
- With a sports ball you can burn fat on the stomach.Sink your legs on the ball, with your palms you have to rest on the floor.Make a roll on the ball with a slightly curved knee first on the left and then on the right.Repeat 20 times for each page.
- You can get rid of the excess volume of the abdomen with a gymnastics stick.If you put it on your shoulders, just stand.From this position from this position to the left, then on the right.Repeat 20 times in every direction.
Fitness exercises can be differentiated for weight loss.This includes:
- Turn on a crossover.Hang the rope handle on the crossover and set the required weight.Go to the simulator, grab your handles and hold them on both sides of the head.Use the work of the press muscles from this position 25-30.
- You can also use a special press for the press.It is best to perform on a gymnastics carpet.The simulator should be rolled from the position of the classic bars.
- The thrust of the lower block on the crossover.Helps to work out the waist area.Place the small handle on the lower block of the crossovers and stand sideways.After taking the handle in your hand, carry the tendencies aside.Perform 30 repetitions for each page.
How to remove the stomach and pages in a week
Remove the stomach and pages extremely complex in a week, but do the task.Of course, the results will not be so amazing, but they will be noticeable.
To do this, you must mainly consume protein food by reducing the amount of carbohydrates and fats to a minimum.
You also have to deal with cardio loads at least twice a day for an hour.They can be attributed to both running and in the event of a weak physical preparation of ordinary walking.
The most effective exercises that you have to focus on are: bar, vacuum, gymnastics side by side, classic twisting and using a press videos.
Just like cardio loads, this complex should be carried out several times a day.It is best if you divide all the above exercises into two parts, one of which is carried out in the morning and the second in the evening.
If you want to remove the excess, compliance with the diet, the type of classes and cardio loads should be without excuses and self -position every day.In this case, you can remove the volume of the abdomen in a week.