Boca and stomach are usually the most problematic areas in girls.Annoying pleats prevent you from wearing their favorite jeans and make the body unsuitable for socks in tight clothing.Let's try to figure out how to eat correctly and the exercises that need to be done in order to remove the sides.
Sports activities are an important part of weight loss.We have collected the most effective exercises for you to help you remove stomach and sides.
A set of exercises for weight loss
Warmth - up.You need to start using the warm function to perform any complex.Start rubbing the joints from top to bottom.The round movement of the head, shoulder and elbow joints of the head, slope to the side and downwards - this is the smallest.
The first exercise.The main exercise is to twist in various versions.This part of the fitness complex works the entire press, giving a static and dynamic load.The back muscles get extra load – so you will form a strong muscle corset.
Lying on the carpet, bend your knees, keeping your feet on the floor, and keeping your hands behind your head.Now raise the upper part of the body and slowly return to the original state.
Note: Don't be too high: Once the shoulder blades fall off the floor, you can go to bed slowly.
Feel the tension on your neck?So you are too active to move her forward.Try to view the ceiling and keep your neck in a static position.
The second exercise.Leg landing.It helps to figure out the lower muscles of the media.
Lying on the carpet, straighten your legs and connect them together.Now lift your legs at 30, 45 and 90 degrees and try a few climbs before lowering them.
Feeling pressure on your lower back?Place your palm under your hips.
The third exercise.A strong blow to fat will lead to the association of previous elements.Lying on the floor, lifting your legs up at a 90 degree angle, now lifting your body as if you were twisted, trying to reach your socks.
The fourth exercise.bike.This element is ideal for studying the side.
Go to the carpet, lift the bent legs of your knees and attach the palms to the back of your head.Now, raise your body and try to reach the left elbow of your right knee and vice versa.The knees and elbows should move to each other.
Exercise 5.Sidebar.What makes it different from the classic is that it involves the lateral muscles of the media and promotes the burning of fat on the side.
Lying on the side.Now, rise in your elbow or palm according to your preparation level.Tear off the legs from the floor, leaving a point of contact: the feet of the lower legs.Stay in this position as long as possible and repeat the complex.If you want to load extra body, don't use your support feet to make swings.
hitch.This is the final stage of the exercise to remove the sides.We need to normalize the heart rhythm and relax the muscles.Fly on your back for a few minutes or take a slow tilt to the sides and legs.
All of these exercises on the waist and sides are easy to perform and do not require thorough physical exercise, even at home, you can do it.It's boring to be at home?You can reduce the stomach in the hall, and in addition, the removal speed with FitBall and special rubber bands will be faster.
Reduce aerobic exercise training on the waist: Will it have an impact?
Will be!Of course, aerobic load helps to lose weight, and the weight will not only remain on the sides and abdomen, but also on the whole body.Run, walk fast, jump - If you start from 45 minutes (pulse must be above 120 times), blood circulation in the adipose tissue will increase and metabolism will accelerate.
Where does fat come from in these parts of the body
Due to the large amount of calories consumed, excessive volumes appear in these areas: sweet, flour, fat - which increases insulin levels.It is an ideal building material for forming subcutaneous reserves.Also in women, this is due to a weakening of the press after childbirth.
Therefore, physical exercise must be used in combination with a harmonious diet – both factors will lead to excellent results in the complex.
Remember: You can only lose weight in a part of your body.Combined with proper nutrition and exercise, you will notice that the entire body is completely tightened.
Belly rules
- No pressure!It increases the stress hormone-cortisol levels.It will accumulate too much to cope with the source of impact.Complex week?Go for a massage, lie in the bathtub and drink soup with herbs or valerian extract.
- Less wine.Is beer belly a familiar expression?It can not only come from beer, but from any alcohol, and there is a lot of sugar in the popular cocktails.The main danger is that during the use of alcoholic beverages, a person stops controlling himself, and various snacks and candies crawl into his mouth.It is best to drink white wine.
- No high-end food.Like it or not, fat and harmful amounts must be reduced.Remember to lose weight, you need calorie deficiency.But here, you can choose the right option for yourself: Reject pizza or run for half an hour in the park?
- More vegetables and fruits.They contain fiber, so they are essential to the body during weight loss.The fibers of fresh products fill the body and don't feel hungry so much.Add white fish and meat to your diet, but it’s best to use brown instead of white rice – you don’t need foods that are high in starch.
- blacklist.Think ahead of time how to change ice cream, hamburgers and lemonade.All of these dishes have low content analogues.You can make ice cream with bananas, and the hamburger is made with whole grain bread and steamed chicken steaks.
- Observe the water balance.The general specification for consumption is 8 cups per day.This amount will accelerate metabolism, making the skin elastic and smooth.At first, the stomach seemed to have grown more and more from the water - it wasn't.In the body, a water exchange system is simply established.
- Physical exercise.The main assistant to the struggle against excessive centimeters.Combined with proper nutrition, they will lead to fast and high-quality results.It can be achieved at home and in the lobby with the help of the coach.
