If you do not follow your nutrition, you may one day accidentally feel that you can no longer fit your favorite jeans.The body became loose and a dull chunk of excess fat hung on its stomach and sides.Removing weight is much easier than removing it.But even if you may not prevent it, you can correct the situation.
It is a set of exercises to lose the weight of the waist, which can quickly and effectively help you.You only need a drop of resolution and willpower to give you a concession this time.And then, literally after a month in 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 are on this site now you are interested in something else.
To remove your stomach, you need to follow a few conditions:
- Follow the correct diet.
- Perform regular cardio.
- Perform complexity for the abdomen and side.
The first two elements of this article will be briefly discussed and the third item should be carefully dismantled.
It is only possible to remove a surplus if you follow all three conditions.There is no miracle that can save you from excess fat.
This will only happen when you have a calorie slope.It can only be caused by diet and cardio and categories help you only improve the shape and tone of muscle.
Right nutrition
Proper nutrition is the cornerstone of the total weight loss.Many of your favorite products provide you with services;Turn into extra pounds.To remove fat effectively, you need to exclude them completely from the diet.This includes:
- All fat, fried and salty food;
- fast food;
- alcoholic beverages;
- Sugar products and sugar itself;
- bakery products;
- French and other snacks.
The choice of boiled or steamed food should be given.The products that are useful during this period include vegetables and some fruits.In addition, you need to use sufficient amount of water for active weight loss at least 2-2.5l of water per day.
Fitness
The calorie deficiency in the body is not only possible to reach the expense of the diet, but also with their active combustion.In other words, you should spend more calories a day than you consume.It is quite difficult to achieve this without much cardio.Take it time daily:
- Run or walk;
- bicycle driving;
- swimming;
- Jumping through a jump rope;
- To transport cross fat braids.
First, the load should be long.You can run for 10 minutes, get tired and go home.In this case, you burn almost not increases calories.
Another thing is when you run at average speed for an hour.The success of this method will be several times higher.
How to remove the stomach quickly at home
There are special abdominal braids that if they do not remove large amounts of fat, then at least deliver your visual harmony.They are designed to tone the muscle of this area.Because of this, you will look much slimmer and more attractive.
Home exercises for weight loss:
- Planck - is rightly considered best to remove excess volume.It improves muscle tension in this area and allows you to process all your body well at once.The plus is that it has a huge number of varieties.For example, bar with bends not only strengthens the abdominal muscles, but also allows you to create a continuous waist.
- Vacuum - allows you to reduce your stomach effectively.You will see the first results in a few weeks.Regular exercise will remove up to 10 cm in the abdomen per month.
You can learn in detail about the bar and vacuum from other subjects on our website.Short instruction will be attached to the next exercises.
- Lean to the sides with weights - strengthening the muscle of the bark and the diagonal muscle of the press.Take plots in your hands, get up straight.Make 50 tendencies first to the left side, then to the right.
- Turning back the case is back.The starting point is the same as in the previous exercise, you only have to hold your hands in front of the chest.Make 30 bends, alternately in each direction.
- Spin.Classic press exercise that allows you to work out the end muscle in the ropes.Lie on the floor, bend your feet at your knees and place on the floor.Put your hands behind the head.Perform the lifts of the case so that the shoulder leaves come off the floor.Perform about 30 repetitions permanently shall be carried out for training.
- Side rotation - work the problem on the sides.It is performed almost in the same way as a regular rotation, with the fact that during the rise of the case, you must 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 shape of the waist.To perform it, stand on four.First, to draw the stomach at a maximum, bend into the back.Then, without weakening the press, bend in the opposite direction.
- Loams of legs.Helps to process the lower abdomen.Lie on the floor, put your hands freely along your body.Remove straight feet from the floor and raise them to about 45 degrees.It should perform 30 times for each leg.
- Touch the heels with your hands.To do this, lie on the floor, bend your feet at your knees and put on the floor.Hands straight, lie along the body.Lift the tiny shoulder blades from the floor, eat the heel on the left leg with your left hand.Then repeat for the other foot.It is performed constantly but 30 repetitions for each side.
- Throw your feet.Allows you to remove fat from the entire abdomen.For its implementation, lie on the floor, hands perpendicular to the body.Place bended feet in your knees first in the left and then on the right.In execution, the muscles of the case should only work - do not help your feet.Perform 20 repetitions for each side.
- Turn on the side.Lie on the left, legs straight, left hand as support lies on the floor, right behind the head.Create a spin to the side of this position.Perform 20-30 repetitions for each side.
There are also special simulators that help remove the stomach.This includes:
- The Hoop - it is not in vain included in the program for many methods such as pilates.The rotation of the ring every day for 30-40 minutes will help get rid of fat on the stomach.
- Instead of a circle, you can use Hula-Hoop simulators.
- Another simulator for weight loss on the abdomen is the "health disk" of Soviet.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 with a sports ball.Lower your feet on the ball, with your palms you need to rest on the floor.Create a roll on the ball first with a little bend your knees on the left and then on the right side.Repeat 20 times for each side.
- You can get rid of the excess volume of the abdomen using a gymnastics rod.Put it on your shoulders, stand straight.Bend from this position to a maximum to the left, then on the right side.Repeat 20 times in each direction.
Physical exercises for weight loss can be detected.This includes:
- Turn on Crossover.Attach the rope handle on the crossover, set the necessary weight.Go to the simulator, grab the handles and hold them on both sides of the head.Perform 25-30 from this position by turning the work of press muscle.
- You can also use special pressure for the press.It is best to appear in gymnastics.Simulator should roll from the position of the classic bar.
- Laid the lower field on the crossover.Help to practice waist.Set the little handle to the lower box on the crossover and stand aside.After taking the handle in the hand, perform a tendency aside.Perform 30 repetitions for each side.
How to remove the stomach and side per week
Remove the stomach and side of the week is extremely complex, but to fulfill the project.Of course, the results will not be so incredible, but they will be prominent.
To do this, you must consume mainly protein food by reducing the amount of carbohydrates and fat to a minimum.
You must also deal with cardio at least 2 times a day for an hour.They can be attributed to both running and in the case of weak physical preparation of normal walking.
The most effective exercises you need to focus on are: bar, vacuum, turn on the side, classic spin and use press video.
Just like cardio, this should be complicated several times a day.It will be best if you divide all the above exercises into two parts, including one work in the morning and the other one in the evening.
If you want to remove excess, then the diet should be consistent, the mode of the classes and the cardiovascular stress should be daily, without excuses and self.In this case, you can remove the volume of the abdomen even a week.