If you do not follow your diet, then one day you can accidentally find that you can no longer fit your favorite jeans.The body loosened and dumb lumps of excess fat hung on the abdomen and sides.Obtaining excess weight is much easier than removing it.But even if you can't prevent it, you can correct the situation.
There are a set of exercises for weight loss of the weight that can quickly and effectively help you.You will only need a drop of determination and willpower so that you do not give yourself discounts this time.And then, literally after a month of training, you can see the first results.
How to get rid of belly fat and on the side
It would be much easier to say how to prevent their appearance.But since you are on this page now, you are interested in something else.
To remove your stomach, you must follow several conditions:
- Follow the right diet.
- Perform cardio loads regularly.
- Perform a complex for the abdomen and sides.
The first two aspects of this article will be briefly discussed and the third point must be carefully disassembled.
It is only possible to remove excess if you observe all three conditions.There are no miraculous exercises to save you from excess fat.
This will only happen when you have a calorie deficit.It can only be caused by diet and cardio loads, and classes will only help you improve your muscle shape and tone.
Proper nutrition
Proper nutrition is a cornerstone of the whole weight loss process.Many of your favorite products provide you with a bear service;Turning into extra pounds.To effectively remove fats, you need to completely exclude them from the diet.These include:
- all fatty, fried and salty foods;
- fast food;
- alcoholic beverages;
- sugar products and sugar itself;
- bread products;
- Chips and other snacks.
Preferences should be given to boiled or steamed food.Products that are useful during this period include vegetables and some fruits.Plus, you need to use enough water for an active weight of at least 2-2.5L water per day.
Physical activity
The calorie deficiency in the body can be achieved not only at the expense of the diet, but also by their active burning.In other words, you need to spend more calories a day than you consume.It is quite difficult to achieve this without intense cardio loads.Therefore, take time every day:
- Running or walking;
- driving bicycles;
- swimming;
- jumping through a jump rope;
- Performing Cross Fita complexes.
First of all, the loads should be long.You can run for 10 minutes, get deadly and get home.In this case, you do not burn extra calories.
Another thing is when you run at an average pace of one hour.The effectiveness of this method will be several times higher.
How to quickly remove the stomach at home
There are special belly complexes that, if they do not remove a large amount of fat, then at least return the visual harmony to your body.They are designed to tone the muscles of this area.Therefore, you will look much smaller and more attractive.
Domestic Weight Loss Exercises:
- Planck - is rightly considered the best for removing excess volume.It improves the muscle tone of this area and allows you to work well the whole body at once.The plus is that it has a huge number of variations.For example, a bar with turns will not only strengthen the abdominal muscles, but also allows you to make a harmonious waist.
- Vacuum - allows you to reduce your stomach effectively.You will see the first results of a few weeks.Regular practice will remove up to 10 cm in the abdomen per month.
You can learn in detail about the tape and vacuum from other articles on our website.The following exercises will be attached a brief instruction.
- It tilts with dumbbells - strengthen the muscles of the bark and the inclined muscles of the press.Take dumbbells in your hands, get straight.Make 50 slopes first on the left side, then on the right.
- The return of the case is coming back.The starting position is the same as in the previous exercise, only your hands should now be held in front of your chest.Make 30 rpm consistently in each direction.
- Twist.A classic press exercise that allows you to work out the abdominal muscle of the rectus.Lie on the floor, bend your legs in your knees and place on the floor.Place your hands behind your head.From this position, make the lifts of the box so that shoulder blades descend from the floor.Performing about 30 reps at a rapid rate should be done for training.
- Side twist - work out the problem area of the sides.It is performed almost in the same way as the usual twisting, except that during the elevation of the case you have to pull the left elbow to the right knee and back.Also, 30 reps in general, 15 for each country.
- CAT - allows you to improve your waist shape.To fulfill it, stand on fours.First, by drawing the stomach maximum, bend at the lower back.Then, without weakening the press tension, bend in the opposite direction.
- Foot glitches.Helps to make the lower abdomen.For its performance, lie on the floor, place your hands freely on your body.Take straight legs from the floor in turn and lift them to about 45 degrees.It should be done 30 times for each leg.
- Touching the heels with your hands.To do this, lie on the floor, bend your legs in your knees and place on the floor.The hands do, lie along the body.Lightly lift the shoulders from the floor, glue the heel of the left leg with your left hand.Then repeat for the other leg.It is performed continuously until 30 reps for each country.
- Throwing your feet.Allows you to remove fat from the entire abdomen.For its implementation, lie on the floor, your hands perpendicular to the body.From this position, place the bent legs first in the knees to the left, then on the right.During the performance, the muscles of the case should work extremely - do not help your feet.Perform 20 reps for each country.
- Twist on the side.Lie on the left side, your legs straight, your left hand like support lies on the floor, right behind your head.From this position, make a twist sideways.Perform 20-30 reps for each country.
There are also special simulators that help to remove the stomach.These include:
- The hoop is not in vain in the program of many methods such as Pilates.Rotation of the hoop every day for 30-40 minutes will help you quickly get rid of fat on the stomach.
- Instead of a hoop, a hula-humming simulator can be used.
- Another abdominal weight simulator is the Soviet Health Disc.If you work with it every day for 20-30 minutes, then you can remove a significant amount of excess fat.
- You can burn fat on your stomach using a sports ball.Lower your legs on the ball, with your palms you need to rest on the floor.With a slightly bent knees, make a roll first on the ball to the left, then on the right.Repeat 20 times for each country.
- You can get rid of excess abdominal volume with a gymnastic wand.Put it on your shoulders, stand straight.From this position, turn to the maximum to the left, then on the right.Repeat 20 times in each direction.
Fitness exercises can be distinguished for weight loss.These include:
- Crossover twist.Attach the crossover rope handle, put the required weight.Go to the simulator, take the handles and hold them on both sides of the head.From this position, perform a 25-30 twist using the work of the press muscles.
- You can also use a special press press.It is best to perform a gymnast rug.The simulator should be wound from the position of the classic tape.
- Pressing the lower block on the crossover.Helps to make the waist area.Place the small handle on the bottom block of the crossover and stand aside.After taking the handle in my hand, fill the slopes on the side.Perform 30 reps for each country.
How to remove the stomach and sides for a week
Remove the stomach and sides for a week is extremely complicated, but performing the task.Of course, the results will not be so incredible, but they will be noticeable.
To do this, you will need to consume mainly protein foods by reducing the amount of carbohydrates and fats to a minimum.
You will also need to deal with cardio loads at least 2 times a day for one hour.They can be attributed to both running and in the case of poor physical training of ordinary walking.
The most effective exercises that you will need to focus on are: bar, vacuum, twist on the side, classic twisting and using a video for the press.
Just like cardio loads, this complex should be done several times a day.It will be best if you divide all the above exercises into two parts, one of which will be performed in the morning and the second evening.
If you want to remove excess, then adherence to the diet, the way of classes and cardio loads should be daily, without excuse and self -control.In this case, you can remove the volume of the abdomen for even a week.