If you do not follow your nutrition, one day you may accidentally find that you can no longer fit your favorite jeans.The body was loose and dull pieces of excess fat hanging from the stomach and sides.Gaining overweight is much easier than removing it.But even if you couldn't avoid it, you can correct the situation.
There is a set of exercises to lose weight, which can help it quickly and effectively.You will only need a drop of determination and willpower not to give yourself concessions this time.And then, literally, after a month of training, you can see the first results.
How to get rid of fat in the stomach and sides
It would be much easier to say how to prevent your appearance.But as you are on this page now, you are interested in something else.
To remove the stomach, you need to follow various conditions:
- Follow the correct diet.
- Regularly perform cardio loads.
- Perform a complex for the abdomen and sides.
The first two aspects of the structure of this article will be discussed briefly, and the third point must be carefully disassembled.
It is possible to remove the surplus only if you observe the three conditions.There is no miraculous exercise that can save it from excess fat.
This will only happen when you have a calorie deficit.It can be caused only by diet and cardio cardio, and classes will only help you improve the shape and tone of the muscles.
Proper nutrition
Proper nutrition is the cornerstone of the entire weight loss process.Many of their favorite products provide a bear service;Turning into extra pounds.To effectively remove fat, you need to exclude it completely from the diet.These include:
- all fatty, fried and salty foods;
- fast food;
- alcoholic beverages;
- sugar products and own sugar;
- bakery products;
- Chips and other snacks.
Preference should be given to cooked or steamed foods.Products that are useful during this period include vegetables and some fruits.Also, you need to use enough water for active weight loss of at least 2-2.5l of water a day.
Physical activity
The body's calorie deficiency can be reached not only at the expense of the diet, but also by its active burning.In other words, you should spend more calories a day than you consume.It is very difficult to achieve this without intense cardio loads.Therefore, set aside a time daily:
- Run or walk;
- bicycle conduction;
- swimming;
- jumping through a heel rope;
- Performing cross complexes.
First of all, the loads must be long.You can run for 10 minutes, get tired mortal and go home.In this case, you hardly burn extra calories.
Another thing is when you run at the average pace for an hour.The effectiveness of this method will be several times higher.
How to quickly remove the stomach at home
There are special abdomen complexes that if they do not remove a large amount of fat, at least return the visual harmony of the body.They are designed to tone the muscles in this area.Because of this, you will be much thinner and more attractive.
Home Weight Loss Exercises:
- PLANCK - It is considered the best for removing excess volume.It improves the muscle tone of this area and allows you to develop the whole body at once.The advantage is that it has a large number of variations.For example, a bar with shifts will strengthen not only abdominal muscles, but also allows you to make a harmonious waist.
- Vacuum - It allows to effectively reduce the stomach.You will see the first results in a few weeks.Regular practice will remove up to 10 cm in the abdomen per month.
You can learn in detail about the bar and vacuum cleaner of other articles on our site.A brief instruction will be attached to the next exercises.
- TILTS FOR SIDE WITH HALETERS - Strengthens the peel muscles and the oblique muscles of the press.Take the dumbbells into your hands, wake up straight.Make 50 inclinations first on the left side and then to the right.
- The return of the cabinet is back.The starting position is the same as in the previous exercise, only your hands now need to be kept in front of the chest.Make 30 laps, alternately in each direction.
- Cheering.A classic press exercise that allows you to elaborate the abdominal muscle of the rectum.Lie on to the floor, bend your legs on your knees and place on the floor.Put your hands behind your head.From this position, make the elevators of the case so that the shoulder blades would come out of the floor.Performing about 30 repetitions at a rapid pace should be performed for training.
- Side Torction - Solve the problem area of the sides.It is performed almost the same as the usual twist, with the difference that during the rise of the case, you should pull the left elbow to the right knee and vice versa.In addition, 30 repetitions in general, 15 for each side.
- CAT - Allows you to improve the waist shape.To execute it, stay on all fours.First, pulling the stomach to the fullest, doubles in the lower back.Then, without weakening the tension of the press, it folds in the opposite direction.
- Cheap legs.Helps discover the lower abdomen.By its execution, lie on the floor, place your hands freely along the body.Take the straight legs from the floor, and get up to about 45 degrees.It should be performed 30 times for each leg.
- Touching the heels with your hands.To do this, lie on the floor, fold your legs on your knees and put it on the floor.Straight hands, lying along the body.Raising the shoulder blades from the floor a little, secure the heel from the left leg with your left hand.So, repeat to the other leg.It is performed continuously, while 30 repetitions to each side.
- Playing the legs.Allows you to remove fat from the whole abdomen.By its execution, lie on the floor, the hands perpendicular to the body.From this position, put your legs folded to the knees first to the left and then on the right side.During execution, exclusively the muscles of the case should work - do not help your feet.Perform 20 repetitions for each side.
- Twisting by the side.Lie on the left side, the straight legs, the left hand, while a support is on the floor, the right behind the head.From this position, make it sides.Perform 20 to 30 repetitions for each side.
There are also special simulators that help remove the stomach.These include:
- Aro - It is not in vain included in the program of many methods, such as Pilates.Rim rotation every day for 30 to 40 minutes will help to quickly get rid of the fat in the stomach.
- Instead of an arc, a hula-hoop simulator can be used.
- Another simulator for weight loss of the abdomen is the Soviet "health disc".If you work daily for 20 to 30 minutes, you can remove a significant amount of excess fat.
- You can burn stomach fat using a sports ball.Lower your legs on the ball, with your palms, you need to rest on the floor.With a slightly folded slope, roll the ball first on the left and then on the right side.Repeat 20 times to each side.
- You can get rid of the abdomen's excess volume using a gym stick.Put it on the shoulders, stay in front.From this position, return to the maximum to the left and then on the right side.Repeat 20 times in each direction.
Physical conditioning exercises can be distinguished for weight loss.These include:
- Cheering on a crossover.Hang the rope strap at the intersection, define the necessary weight.Go to the simulator, pick up the handles and hold them on both sides of the head.From this position, perform 25-30 cheering using the work of the press muscles.
- You can also use a special press press.It is better to perform in a gym rug.The simulator should be roll of the position of the classic bar.
- The impulse of the lower block in the crossover.Helps to elaborate the waist area.Place the small handle in the bottom block of the intersection and be sideways.Having taken the handle in hand, make the inclinations to the side.Perform 30 repetitions for each side.
How to remove the stomach and sides in a week
Remove the stomach and sides in a week is extremely complex, but fulfilling the task.Obviously, the results will not be so surprising, however, they will be noticeable.
To do this, you will have to consume mainly protein foods, minimizing the amount of carbohydrates and fats.
You will also need to deal with cardio loads at least 2 times a day for an hour.They can be attributed to the race and in the case of poor physical walking.
The most effective exercises you will need to focus on are: bar, vacuum, cheer, cheer classic and use a press video.
Like cardio loads, this complex should be performed several times a day.It will be better if you divide all exercises above two parts, one of which will be held in the morning and second in the evening.
If you want to remove excess, compliance with diet, class mode and cardio mode should be daily, no excuses and auto -pity.In this case, you can remove the volume of the abdomen, even in a week.