Bottle and stomach are often the most problematic areas in girls.Money Fols Disable you to enter your favorite jeans and do a character inappropriate for a sock in tight clothes.Let's try to figure out how to eat properly and what exercises you need to do to remove the sides.
Physical activity is an important part of weight loss.We gathered the most efficient exercises to help you remove your stomach and sides.
A set of weight loss exercises
Warm -up.You have to start running any complex with warm.Start the mix joints from top to bottom.Head heads, circular movements in shoulder and elbow joints, slopes on the side and down - this is a minimum.
The first exercise.The main exercise curls in various versions.This part of the fitness complex does the entire press, gives a static and dynamic load.Additional load is obtained by the back muscles - so you will form a strong muscle cass.
Lie on the mat, bend your knees so that your feet stand on the floor, make your hands behind your head.Now raise the upper body and slowly return to the original state.
Attention: Don't lift too high: As soon as the shoulder forces are down from the floor, you can go to bed slowly.
Feel your neck tension?So you are too much to actively raise forward.Try looking at the ceiling, holding your neck in a static position.
Other exercise.The landing of your legs.It helps in the birth of lower print muscles.
Lie on the mat, stretch your legs straight and connect together.Now raise your legs at an angle of 30, 45 and 90 degrees, try to make a few climbs before lowering your legs.
Feel the stress in the lower back?Put your palms under your buttocks.
Third exercise.A strong blow in fat will cause the association of previous elements.Lay on the floor, raise your legs at an angle of 90 degrees, and now raise your body as if you are twisted, trying to get to the sock.
Fourth exercise.Bicycle.This element is ideal for studying sides.
Go to the mat, raise bent legs in your knees, connect your palms to the back of your head.Now raising the body, try to the left elbow in the right knee and vice versa.The knee and elbow should move towards each other.
Fifth exercise.Side bar.It differs from the classic that includes the side muscles of the press and promotes the ignition of the fat from the sides.
Lie to the side.Now rise to elbow or palms depending on the level of your preparation.Remove your legs off the floor, leaving one contact point: footer footer.Stay in this position as long as possible, then repeat the complex to the other side.If you want to load the body further, deceive not with the accompanying leg.
Connection.This is the last stage of the sides clearance exercise.We have to normalize heart rhythm and relax muscles.Fly a few minutes on your back or perform the slow preferences to the side and to your feet.
All these waist and page exercises are easy to perform, do not require a thorough physical training, and you can perform them even at home.Bored at home?You can reduce the stomach in the hallway, in addition, excess removal will be rejected faster with FITBAL and special rubber bands.
Cardio Training for Waist Reduction: Will it be an effect?
Will!Cardio loading helps in weight loss, of course, weight will not only on the sides and abdomen, but also from all over the body.Running, fast walking, jumping - if you do from 45 minutes (the pulse must be above 120 beats), then the blood circulation in adipose tissue will increase, the metabolism will speed up.
Where did fat come from those body parts
Excessive quantities in these areas appear due to the consumption of a large number of calories: sweet, flour, fat - all this increases the level of insulin.It is an ideal building material for forming subcutaneous reserves.Also in women, it is due to the weakening of the press after delivery.
Therefore, physical activity must be combined with a harmonious nutrition - in the complex, these 2 factors will give a great result.
Remember: You can't lose weight in just one part of your body.By combining the correct nutrition and sports, you will notice that the whole body is completely tight.
Ravenous belly rules
- No stress!Increases the level of stress hormones - cortisol.Will accumulate the excess fight against source of influence.Complex week?Go to the massage, lie in the tub, drink the decodes of plants or valerial extract.
- Less alcohol.Is the beer belly known expression?It can occur not only with beer, but also from any alcohol, in addition, there are a lot of sugar in popular cocktails.The main danger is that during the use of alcoholic beverages, the person ceases to control yourself, all kinds of snacks and candy in the mouth.It's better to drink white dry wine.
- There is no high food.I like it or not, the amount of fat and harmful must be reduced.Don't forget to lose weight, you need a shortage of calories.But here you can choose the appropriate option for yourself: refuse pizza or run half an hour in the park?
- More vegetables and fruits.They contain fiber, so necessary for the body during weight loss.The fibers of fresh products fill the body, the feeling of hunger won't feel so much.Add white fish and meat on diet, but it is better to replace white rice with brown - you don't need food with high starch content.
- Black list.Imagine in advance how you will replace ice cream, hamburgers and lemonade.There are low analogues for all these vessels.You can make ice cream from banana, the burger is made at home from all over grain and shooting chicken.
- Follow the water balance.The universal norm of water consumption is 8 glasses a day.This amount will speed up metabolism, do the skin with elastic and smooth.Initially, it may seem that the stomach became more out of the water - this is not the case.A water exchange system is simply established in the body.
- Physical activity.The main assistant in the fight against centimeters.Combined with a regular diet, they will give a quick and high score.It can be achieved at home and in the hall with the help of a coach.
