Your stomach also appeared to grow up as well as sides, lying on the couch to eat different dishes in the form of a cake, chocolate, ice cream and other separate, harmful foods for a few months.But to return to the previous shape and see a beautiful relief at the same time, you will need to spend a lot of time.Of course, there are effective exercises for this that allow you to come to their funded target.In addition, in addition to training, it is very important and eating properly, one hundred percent will require to refuse calorie foods, vegetables, fruits, milk products and meat will need to transfer meat with minor fat content.
Here are some rules that should be kept in mind.You need to train at least half an hour three times a week.Exercise is the most important correct implementation, that is, its technique, not a large number of repetitions.You also need to monitor the breathing, where efforts are always noted.Stop choosing 3-4 exercises for you and include them in the main campus.Where each we repeat in two or three approaches, giving them 12–15 repetitions.You should always start training with a warm -up, where an aerobic load is best suited for all, such as running or jumping rope.
In this article, we will consider exercise to lose weight and sides at home for both women and men.So, for the beginning, you need to buy a rug for comfortable games, sports and gymnastic circles.
Of course you heard that press with a pump you cannot protect the stomach.It is necessary for nutrition and fat -essential loads, of course, it is correct, but it is one thing to remove all subcutaneous fat, and the other to tighten and strengthen the other weak abdominal muscles.What will we do today, because they take our internal organs to tighten the muscle corsets and naturally the waist will start to decrease significantly.
Exercise that will help lose weight in the stomach and sides in 3 days
For stomach
Try to reduce all the following exercises without a break to failure and burning in the abdominal muscles.
Each exercise should be controlled, do not relax while returning to the initial position.
Suddenly you will have a complete denial, stop, put a short stagnation, and then continue to complete the task.
1.We lay on the back, bend your feet in the knees, move the hands behind the head and forward.
We only enhance the shoulder blades, they do not need to tear the lower back from the rug and we reach as much as possible to the knees.During low, if you want to work well, do not relax it, it should be in constant suspense.
We perform 20 times in an approach.
2.In this exercise we will work on the stomach muscles diagonally.
Lying on the rug, one leg is folded, and the other is on it.We touch the elbow to the knee, do not relax when reduced, the left hand can be placed on the stomach and hold it in stress, according to our maximum abilities.Change the position of the foot and do the same.
The approach should be done 15-20 times.
3.Lying on the floor, lift the legs upright and try to touch the feet with your hands.As we grow, we grow as much as possible, and when we reduce it, we do not relax, we keep the body in good shape.This practice is very effective, so try to do it more correctly.In the extreme movement, try to reach as high as possible, hanging for 10 seconds in this situation.
We perform 15-20 times.
Exercise for sides
1.We lie on the side, bend on the elbow, lift the feet and a little torso.It is necessary to use the sides and force them to contract.
While lifting, we exhale, do not reduce the body and slowly slow down.
We recur in the approach 30 times, after which we repeat the same thing on the other side.
2.We rely on hand and reduce the housing and maximum increase.
We do 25 times in the approach, turn around and repeat the same movements on the other side.
3.We stand up, in addition to the foot shoulder -wisdom, the sides weapons, displacement to the right of the first body, and then on the left side, reduce the sides as much as possible.
Each displacement leaves a breath, but you do not need to fall both forward and back, the purity of the exercise done depends on it.
The amount of recurrence in one approach should be at least 80–100 times.
4.We are standing sideways for support, you can go to the wall and lift the feet on the edge, while you can hold the sock, try to make the heel on top with the leg.
During the growth, we exhale, your working organ should be stressful at this time.
Recurring approaches should be at least 25–30 times.We turn around and do everything with the other leg.
Effective practice in gym
1.We lie on the bench at an angle, take out our hands and hold them behind support, bend the legs slightly and lift it with the pelvis, after which we slowly reduce it, but not till the end, so that the stomach is constantly stressed (remember, this is a very important moment to exclude your press), to reduce the foot), breathe the foot, to breathe the foot, naturally.
In one approach we recur 20-30.
2.Now we will do tiling by kneeling forward using the upper block.We take cables and fall forward.When exhaling without a shock, we start bending on the floor, below we make a small break and return to the initial position.
We recur 25-30.
3.A tilt raises the body on the bench.
The legs under the rollers are behind the head, breathe and tilt the body to about 20 degrees.While immersing the body back, bend the back, as it was, laying the lower back on the bench to take into account stress on the rectus abdominal muscles.We exhale at the end of the movement.
This practice should be done with many execution, as it allows you to develop all the abdominal muscles.
We recur 15-25.
Is there a diet for a person who removes stomach and arms at home?
Is there a diet for a person who removes stomach and arms at home?
Nothing spoils the male figure so that the rollers accumulate a large abdomen and fat on the sides.In addition, they are in very young men who have very little to move and sit very rarely while working.
Therefore, many people hurry to engage in their figure after working in gym and stadiums.Well, what to do for those who cannot visit the stadium for some reason, how to remove a man in this case?There are many training programs for them, with which you can successfully train a diet at home and of course.
A diet that will help get rid of the stomach and sides - an estimated menu
You need to eat three times a day.This part should be less than that which you are used to eat 30%.Try to eat slowly, chew food carefully.
monday
- Breakfast - two boiled eggs, tomatoes, a glass of natural yogurt and coffee without sugar.
- Lunch is a fruit salad, boiled beef with mushrooms.
- Dinner - Pea soup, boiled potatoes, tea.
Tuesday
- For breakfast - a salad of vegetables, two ripe sausages, coffee.
- For lunch - chicken, student brinjal, curd and tea.
- For dinner - beef liver with a vegetable salad and a piece of boiled fish.
Wednesday
- We caviars a type of breakfast grain and brinjal, drink a glass of juice.
- For lunch - beans soup, salmon salad, grapes.
- Dinner - boiled eggs, beat and juice.
Thursday
- In the morning we eat oatmeal, crab salad and tea.
- We have lunch chicken and student mushrooms.
- We had dinner with a piece of fruit salad and cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is a beef with vegetables.
- Dinner - chicken wings, cheese, a glass of kefir.
Saturday
- For breakfast - boiled fish, rice porridge, coffee cup.
- In the afternoon - potatoes boiled with beans and tea.
- In the evening, love themselves with a vegetable salad and resotto.
sunday
- In the morning we eat corn and chicken salad.
- We have lunch, spaghetti, boiled fish, vegetable salad, juice.
- We had dinner with fish salads and fruits.