If you do not follow your nutrition, one day you can find accidentally that you can no longer fit your favorite jeans.The body became loose, and dull lumps of excess fat on its stomach and sides.Getting extra weight is much easier than removing it.But, even if you cannot stop it, you can fix the situation.
Weight is a set of exercise to lose waist, which can help you quickly and effectively.This time you will only need a drop of determination and will for not giving yourself a concession.And then, after one month of training, you can see the first results.
How to get rid of fat on your stomach and sides
It would be very easy to say how to stop their presence.But, since you are on this page right now, you are interested in something else.
To remove the stomach, you need to follow many situations:
- Follow the right diet.
- Load cardio regularly.
- Perform a complex performance for the stomach and sides.
The first two aspects in the structure of this article will be briefly discussed, and the third point must be carefully separated.
If you inspect all three conditions, it is possible to remove only the surplus.There is no miraculous exercise that can protect you from extra fat.
This will happen only when you have a shortage of calories.This can only be caused by diet and cardio load, and classes will only help you improve muscle size and tone.
Proper nutrition
Proper nutrition is the cornerstone of the entire weight loss process.Many of your favorite products serve you a bear;Converting to extra pounds.To effectively remove fat, you need to completely exclude them from the diet.This includes:
- All fatty, fried and salty food;
- Fast food;
- Alcoholic beverages;
- Chinese products and sugar only;
- Bakery products;
- Chips and other snacks.
Preference should be given to boiled or boiled food.Products that are useful in this period include vegetables and some fruits.In addition, you need to use sufficient amount of water per day for at least 2–2.5L water active weight loss.
physical activity
Lack of calories in the body can be obtained not only at the cost of diet, but also from their active burns.In other words, you should spend more calories a day as much as you consume.It is quite difficult to get it without acute cardio load.Therefore, take time daily:
- Run or walk;
- Cycle driving;
- float;
- Jumping through a jump rope;
- Performing the Cross Fita Complex.
First, the load must be long.You can run for 10 minutes, be fatal and go home.In this case, you practically do not burn extra calories.
Another thing is when you move at average speed for an hour.The effectiveness of this method will be many times more.
How to get stomach at home quickly
Special abdominal complex is that if they do not remove large amounts of fat, at least return the visual harmony of your body.They are designed to tone the muscles of the region.Because of this, you will look very slimmer and more attractive.
Home exercise for weight loss:
- Planck - is considered best for removing additional volume.This improves the tone of the muscles of the region, and allows you to work well at once.Plus is that it has a large number of variations.For example, once with a bend will not only strengthen the abdominal muscles, but also allows you to create a harmonious waist.
- Vacuum - allows you to reduce the stomach effectively.You will see the results first in a few weeks.Regular practice will remove up to 10 cm per month.
You can learn in detail about bar and vacuum from other articles on our website.A brief instruction will be associated with the next exercises.
- Tilts the sides with dumbbells - the oblique muscles of the bark muscles and press strengthens the muscles.Take the dumbbell in your hands, get up straight.First tilt 50 to the left, then to the right.
- The back of the case is back.The initial position is similar to the previous practice, only your hands need to be held in front of the chest now.Turn 30 turn in each direction.
- Twisting.A classic press practice that allows you to work out of the rectus abdominal muscle.Lie on the floor, bend your feet on the knees and put on the floor.Keep your hands behind your head.From this situation, take the lifts out of the case so that the shoulder blades come out of the floor.About 30 repetitions should be performed at a fast pace for training.
- Side twisting - exclude the problem area of the sides.This is almost done in the same way as normal twisting, with the difference that you should pull the left elbow to the right knee during the rise of the case, and vice versa.In addition, normally 30 recurrence, 15 for each side.
- Cat - allows you to improve the size of the waist.To do this, stand on all fours.First, maximum pull the abdomen, bending to the lower back.Then, bend in the opposite direction, without weakening the press voltage.
- Domat of the feet.Helps to exclude the lower abdomen.For its execution, lay on the floor, keep your hands freely with the body.In turn, take the foot directly from the floor, and increase them to about 45 degrees.It should be done 30 times for each leg.
- Touch the heel with your hands.To do this, lay on the floor, bend your feet on the knees and put it on the floor.Hands lie directly, with the body.Tap the heel of the left foot with the left hand, raising the shoulder blade from the floor.Then, repeat for the other leg.This is done continuously, while 30 repetitions for each side.
- Throwing the feet.Allows you to remove fat from the stomach.For its execution, lay on the floor, the body vertically hand.From this situation, put a folded leg in the knees on the left side first, then to the right.During execution, especially the muscles of the case should work - do not help your feet.Do 20 recurrence for each side.
- Turned to the side.Lie to the left, leg straight, left hand lies on the floor as a support, behind the head.From this situation, twisting sideways.Recurcate 20-30 for each side.
There are also special simulators that help in removing the stomach.This includes:
- The Hoop - It is not in vain involved in many ways such as Pilates' program.The rotation of the circle every day for 30-40 minutes will help to get rid of fat on the stomach.
- Instead of a circle, a hula-hop simulator can be used.
- Another simulator for stomach weight loss is Soviet "Health Disc".If you work with it daily for 20-30 minutes, you can remove a significant amount of additional fat.
- You can burn fat on the stomach using sports balls.Reduce your feet on the ball, with your palms you need to relax on the floor.With a little bending your knees, make a roll on the left to the left, then to the right.Repeat 20 times for each side.
- You can get rid of excess stomach by using a gymnastic stick.Put it on your shoulders, stand up straight.From this situation, turn the maximum to the left, then to the right.Repeat 20 times in each direction.
Fitness exercises can be distinguished for weight loss.This includes:
- Rotate on a crossover.Hang the rope handle on the crossover, set the required weight.Go to the simulator, grab the handle and hold them on both sides of the head.From this condition, do 25-30 twisting using press muscles work.
- You can also use a special press for the press.It is best to perform on a gymnastics rug.The simulator should be rolled from the classic bar position.
- Emphasis of lower block on the crossover.Helps work out of the waist area.Set small handles on the lower block of the crossover and stand sideways for it.After moving the handle in hand, move the bend to the side.Do 30 recurrence for each side.
How to remove stomach and sides in a week
Remove the stomach and sides in a week is extremely complex, but completing the task.Of course, the results will not be so amazing, however, they will be noticeable.
To do this, you will have to consume protein foods mainly by reducing the amount of carbohydrates and fat.
You will need to deal with cardio load at least 2 times a day for an hour.They can be attributed to both in case of ongoing and weak physical preparation for normal walking.
The most effective practice on which you will need to focus on: bar, vacuum, side, using classic twisting and a press video.
Like cardio load, this complex should be done several times a day.This would be best if you divide all of the above exercises into two parts, one of which will be done in the morning, and the second in the evening.
If you want to remove the excess, then the diet should be compliant, classes and cardio load modes should be daily, without excuses and self -feeling.In this case, you can remove the stomach volume even in a week.