If you do not follow your nutrition, then one day you can accidentally find out you can no longer fit your favorite jeans.The body was loose, and large fat lumps were hung on its stomach and its side.It is easier to get excessive weight than to remove it.But even if you could not prevent it, you can correct the story.
There is a series of exercises to lose weight, which can help you quickly and efficiently.You will only need to be determined and power to give yourself to yourself 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 your side
It would be much easier to say how to prevent their appearance.But, since you are on this page now, you are interested in something else.
To remove the stomach, you must follow some conditions:
- Follow the right diet.
- Make cardio loads regularly.
- Complex for the stomach and sides.
The first two elements in the framework of this section will be briefly discussed, and the third point should be carefully decomposed.
Surplus can only be removed if you look at the three conditions.There is no miraculous exercise that can save you from excess fat.
This will only happen when you have a calorie deficiency.It can only lead to dietary and cardio loads, and classes will only help to improve the shape and tone of muscles.
Proper nutrition
Proper nutrition is the cornerstone of the total weight loss process.Many of the favorite products give you a bear service;Turning into extra pounds.To remove fat effectively, you must completely exclude them from the diet.These include:
- All fatty, fried and salty food;
- fast food;
- alcoholic beverages;
- sugar and sugar products itself;
- baking products;
- Chips and other snacks.
Priority should be given to cooked or steamed food.Products that are useful in this period include vegetables and some fruits.Also, you need to use a sufficient amount of weight loss at least 2-2.5L of water per day.
Physical activity
A calorie deficiency in the body can be achieved not only the cost of diet, but also by burning active.In other words, you should spend more calories a day than you eat.It is quite difficult to achieve this without cardio stringent loads.Therefore, take the time every day:
- Run or walk;
- bicycle drive;
- floating;
- jump through a jump rope;
- Cross Fita complexes.
First of all, the loads should be long.You can run for 10 minutes, tired to be fatal and go home.In this case, you do not burn extra calories practically.
Another thing is when you run at average speed for an hour.The effectiveness of this method will be repeated higher.
How to remove the stomach quickly at home
There are special belly complexes if they do a large amount of fat, then at least your visual body is returned.They are designed to disturb the muscles of this area.Because of this, you will be much slim and more attractive.
Home Exercises for weight loss:
- Planck is considered to be the best thing to remove too much.It improves the muscles of this area, and enables you to work out the whole body at the same time.The plus is that there are a large number of variations.For example, a bar not only strengthens abdominal muscles, but it allows you to make a harmonious commission.
- Vacuum - It allows you to effectively reduce the stomach.You'll see the first results in a few weeks.Regular practice will take up to 10 cm in the stomach per month.
You can learn in detail about the bar and the vacuum from other goods on our website.Short instruction will be attached to the next exercises.
- Tilts on the sides with dumbbells - strengthens the bark muscles and oblique muscles of the press.Take dumbbells in your hands, just get up.Make 50 bias on the left first, then right.
- The turn of the case is back.The initial position is the same as the previous exercise, only keep your hands in front of the chest.Make 30 turns, alternately in all directions.
- Turning.Classic press exercise that allows you to work out the abdominal muscle rectus.Lie on the floor, loop your feet at the knee and place them on the floor.Put your hands behind your head.From this site, make the lifts of the case so that the shoulder blades come from the floor.Approximately 30 repetition should be done for a fast pace for training.
- Twisting side - Work out the area of the problem on the sides.It is made almost in the same way as the normal turn, with the difference that you must draw the left angle on the right knee during the lifting of the case, and vice versa.Also, 30 repetition in general, 15 for each side.
- Cat - It allows you to improve the shape of the waist.To do it, stand on all four.Firstly, pulling the stomach completely, loop in the lower back.Then, without weakening the press voltage, loop in the opposite direction.
- Loams of the feet.It helps to work out the lower abdomen.To execute it, lie on the floor, put your hands freely along the body.Take straight legs from the floor in turn, and take them to about 45 degrees.It should be done 30 times for each leg.
- Hitting with the heels with your hands.To do this, lie on the floor, loop your feet at the knee and place them on the floor.Hands straight, lie on the body.By lifting the shoulder blades from the floor, tape the heel on the left leg with the left hand.Then repeat the other foot.It is done continuously, and 30 repetitions for each side.
- Wear the legs.You can remove fat from all over the stomach.Because of its execution, it lies on the floor, hands perpendicular to the body.From this site, put bent legs in the knee first left, then on the right side.During execution, the muscles of the case should work exclusively - do not help your feet.Repeat 20 for each side.
- Turning on the side.Lie on the left, the legs straight, the left hand is a support located on the floor, the right behind the head.From this site, turn on the side.Repeat 20-30 for each side.
There are also special simulators that help to remove the stomach.These include:
- The hoop - it is not in vain included in the program of many methods such as Pilates.The rotation of the hoop every day for 30-40 minutes will help get rid of fat on the stomach quickly.
- Instead of hoop, a hula-hoop simulator can be used.
- Another simulator for losing weight of the abdomen is the Soviet “Health Disk”.If you work with every day for 20-30 minutes, then you can remove a significant amount of fat.
- You can burn fat on the stomach using a sports ball.Reduce your feet on the ball, with your stomach you must relax on the floor.With your knees slightly bent, roll the ball first left, then on the right side.Repeat 20 times for each side.
- You can get rid of the excessive amount of the stomach using a gymnastics stick.Put it on your shoulders, stand straight.From this site, turn the left -up, then on the right side.Repeat 20 times in all directions.
Can distinguish between fitness exercises for weight loss.These include:
- Turning on a crossroads.Hang the rope handle on the cross, arrange the essential weight.Go to the simulator, paste the harshs and keep them on both sides of the head.From this site, make 25-30 turning down using the press muscles.
- You can also use a special press for the press.It is best to function on a gymnastics rug.The simulator should be rolled from the classic bar site.
- Throw the lower block on the crossroads.It helps to work out the waist area.Set the small handle on the lower block of the crossroads and stand with it.After taking the handle in the hand, make the bias on the side.Repeat 30 for each side.
How to remove stomach and sides per week
Remove the stomach and sides per week, but the task is being performed.Of course, the results will not be so wonderful, however, they will notice.
To do this, you will need to eat protein foods mainly by reducing the amount of carbohydrates and fats as low as possible.
You will also have to deal with cardio loads at least 2 times a day for an hour.They can be attributed to running and in the case of weak physical preparation of normal walk.
The most effective exercises you need to focus on is: bar, vacuum, turn on the side, use classic turns and press video.
Just as cardio loads, this complex should be done a few times a day.It will be best if you share all the above exercises into two parts, and one of them will be in the morning, and the second in the evening.
If you want to remove the surplus, then perform the diet, the method should be classes and cardio loads every day, without excuse and self -sense.In this case, you can even remove the stomach volume a week.