Many champions in bodybuilding, our fitness trainers with many years of experience and rich professional experience will tell us how to effectively run the undergone fat from the waist.So, this word is given to our sports specialist.
It is not without any reason that the torso in an average person is a problem area.The fact is that it is kept so much by our maternal nature that the subcutaneous fat in the region is the most accumulated, and it, regret, is not going to be away from it.Someone has more, one has low, in its complete absence there are "mature" athletes of only a professional level training, and yet, are subject to focus on this part of the body.
What to do if not on your stomach, not like cubes, but bad, ugly fat folds?- The answer is clear: we should drive them!This is what we will do now.And the question is: how to do it?- Give me.
Okay, first of all, you need to stock up, as it is unlikely that it will leave to improve the situation in a day or a week.Fat tissues have accumulated at your waist for years!Do you really think that you can run them in a few days?There are months here, and perhaps years too (depending on the degree of neglect) for laborious work!And you should be ready for this.Success will not come soon.Vijay loves the patient.
We will affect from five directions at once:
- Aerobic training,
- Power training,
- Competently employed daily routine,
- The right diet,
- And psychological training.
We choose this strategy of complex effects on all fronts for a reason.By losing at least one of these points, you risk spending time in vain, without achieving the desired results.Or, in any case, the result will not be as good as it can be ... further, each component will talk separately.
Aerobic effects on the body.
Many people mistakenly think that if there are folds on my stomach, it is necessary to download the stomach properly.And they train her with great enthusiasm, for straight madness, but they still do not get the results.And they are surprised: how?I train my stomach, train - and folds, as they were. The thing is that you need to fight fundamentally with fat deposits!Not in an area - but normally.We need to launch our internal mechanism, which Mother Nature gave us herself, which would mercilessly destroy the excess of this silence.Also, notice, this is a paramount work!This must be done first!Therefore, it is from aerobic training that we begin a fight against subcutaneous fat.And how to have an aerobic effect on the body?The most common options here are:
- Is running or walking fast
- jump
- Swim in the pool,
- cycling,
- Mobile dance, aerobics,
- Training on cardiotresser,
- And other ...
In general, all types of physical activity where we have to work intensely and work hard.Our pulse intensifies, the number of heart contraction increases, body temperature and blood pressure increases ... all, just triggers the burning system of excess fat.Therefore, in our list of exercises to lose weight and sides without failure, and at number one, we turn on cardio and aerobic load for at least half an hour!This will make an excellent beginning for us the process of destruction of fat.In addition, as a whole throughout the body, and not only on the abdomen.What is curious, scientists have long proved that, even after completing their cardio introduction, the internal process of burning fat does not stop rapidly!He continues to work for about 2 hours, even when we left the gym or fitness center for a long time.And we just need it!
Electricity risk to the problem area.
Now that the process of burning fat has begun, it is time that the second phase of the fight against folds be sounded: strength to lose weight and side is an emphasis on our problem area.Therefore, the part of the fat will be burnt as a result of aerobic exposure, we will turn the part into muscles and replace.Here are the most effective exercises to lose weight and sides:
- Cyclic lies and reduces the body with a lie-sitting-APSA.Separate the load with the position of the hands, and if necessary, add load to waiting agents.
- The same thing, only on a dirty bench or, even better, with certain legs on different angles on the "Roman chair".
- Twisting is an analog of Sit -Pos, which is only a more effective exercise on upper and middle thirds.We do not increase the entire body at once, but first, then the shoulders, and so on, such as the spiral twisting in the spiral (by the toy "yo-he").
- The Swedish lifts the legs on the wall, or from the position of hanging on the crossbar, or with the emphasis on an inclination shop - the exercise works perfectly out of the lower third of the press.Little load?- Dress waiting bracelet on ankles.
- Lowering the legs on the simulator: "Crossbar, press, bars" - the same thing, completely affects the lower abdomen.Is it difficult to lift your feet immediately?- Bend them with 90 degrees knees - pull your knees to the chest.First, then, - then you can make with straight legs.
- The emphasis of the case is down on the block frame.
- Work on a press machine at different angles in various estimates.
- Rotate on a special simulator.
- For fully prepared athletes - lift the case from a position with fixed legs on the crossbar or Swedish wall.
- Cycling of the body - on the oblique muscles of the press.
- The body bends with resistance - so "metrome".
- For lovers of Statics and Pilates: exercise "bar" in all its variations.
Each of the above exercises can be done by rotating the sides - rotation and slope of the right or left case.By adding such revised repetitions to each approach, you will not only affect the abdomen, but will also affect your sides, which will only positively affect the normal form of your torso in the complex.
Training plan and daily routine.
Each of the above exercises is recommended to have a 5 approach with 15 repetitions in each set.And God has forbidden you to do all the above in the same training session - click on the muscles, the creation will appear, and the desire for training immediately will disappear further.Therefore, be afraid of overtrening.Everything should be in moderation.Switching is also bad!
To take a special training, select 3-4 exercises from above, it is desirable that the emphasis of the effect catchs all parts of the abdominal muscles:
- Upper third,
- Middle third,
- And the lower third.
It is necessary for a wide impact on the entire target area.Also add twist to the sides to include your sides in the work.
In the next training session, take other 3-4 exercises, and so oppose them continuously from the lesson.
The abdominal press is a muscle group that can be trained at least every day, unless it is certainly overpowered with the load.If you feel that you are overturned, and the next day you have abdominal muscles, it is better to avoid new training, so increase your overtrand.By the time you are completely cured, dedicate such days to cardio load.When muscle pain occurs - you can affect your waist again.
You can also help your body with well -known rehabilitation processes:
- float,
- Massage,
- Sauna or steam room.
By the way, the latter has a very positive effect on losing weight and getting rid of subcutaneous fat, so if you have no differences, be sure to include these components in your routine.It has been proved for a long time that by bathing at least once a week, you allow you to normalize your metabolism in the body, as well as to get rid of toxins and other nostines that release through sweat from our body.At the same time, improve your skin, which will start breathing after prolonged stagnation.
After good training and rehabilitation processes, don't forget about a good rest and sleep.It is also important in working on your body.Without adequate recovery, there will be no progress in training, and, as a result, tangible results.
Sliming food.
Okay, and, of course, another component of work on yourself is your food.Without its complete adjustment, you cannot see you a beautiful abdomen and sides.What should be changed in your diet?
Well, first of all, we should immediately understand that we do not get rid of fat so that you increase its level again.Therefore, it is necessary to level all the intake of resources in our body for the subsequent statement.Try to exclude fatty foods from your diet.We also recommend forgetting about salt and sugar in all its changes.Scientists of the dietologist have long proved that exclusion from the diet of all these two elements already improves our metabolism to a large extent and accordingly, our well.Minor to minimize all types of cakes, cakes, sweets and other nonsense.You need a carbohydrate - it is better to eat fruits or vegetables.It is natural and therefore compared to confectionery chemistry is artificially made of sugar.
Your diet should be based on protein and carbohydrates, and, as mentioned above, natural origin.For you will be the construction material for the processing of squirrels muscles in the muscles.And carbohydrates will give you energy, so aerobic training is necessary for us.
If you really want fat, and without them, at all, then choose useful omega -3 or omega -6 fat.Eat fish and "right meat."Forget about Pork, his Muslims do not eat because he is thick and harmful.
Flow in food, fat burning.
Add to your diet
What will help you to fight successfully with extra pounds:
- Green Tea - It has been known for a long time that it completely increases weight and burns fat deposits.
- Pineapple or pineapple juice - Consider the same, a product that promotes rapid weight loss.
- Ginger,
- Grape,
- And other utility from our table.
For whom and it will look a little, and those who want to finish their stomach to fulfill perfection, we recommend that you buy a special medicine of sports nutrition - a fat burner.It is not anabolic or steroid, so it will not make any hormonal changes in your body.You should not be afraid of this!It is a natural medicine that accelerates the metabolism of our body fat.By using it regularly, you will fight with additional radical method.The drug will not allow the new to postpone the new, and will cruel all the existing fat in your body.It is with this addition that you can achieve the presence of cubes on your steel press.Therefore, if your goal is these valuable cubes, then unevenly include fat burners in your daily diet.
Diet.
Another important point: This is a diet.Want to lose weight, then:
- Do not eat anything after 18:00, as it resides the most on our sides-because to eat in the evening and night.
- Reduce the dose of the part.Take it and reduce your one -time meal.For this, by the way, small plates will help a lot.When the plate is large, we do not pay attention to how we eat a lot.And taking a small plate, and forcing ourselves not to report there, we reduce the volume of massive eaten.
- If you still want to eat, eat more often.That is, it is better to eat six times a day, but a little bit from three times, but falling into the dump.It is for this reason that bodybuilders and fitness models eat so many times every two hours.
- Remember: Bad habits like smoking and alcohol also affect all processes and especially metabolism in our body negatively.So eradicate this infection at the root!
Psychological attitude and main conclusion.
While observing all the above recommendations, you will definitely step step by step to improve the appearance of your sides and abdomen, as well as overall the entire body.It is only important to remember that the result will not come for a training, or a day.Therefore, change your life!Love the game!Love cardio traffic and exercise above.Love rational nutrition and a healthy lifestyle!And then over time, an excellent appearance will be guaranteed you what we want from all your hearts!