If you don't follow nutrition, you will one day accidentally discover that you can no longer fit your favorite jeans.The body became loose and the excess fat spread across his stomach and sides.It is much easier to increase weight than to remove body.But, even if you can't stop it, you can correct the situation.
There is a set of exercises for weight loss waists that can help you quickly and effectively.You only need a drop of determination and willpower to not give in to yourself this time.Then, after a month of training, you can see the first result.
How to get rid of stomach and side fat
It's much easier to tell how to prevent its appearance.However, since you are on this page now, you are interested in other things.
To clear the stomach, you need to follow several conditions:
- Follow the right diet.
- Perform aerobic exercise regularly.
- Complex the abdomen and sides.
The first two aspects in the framework of this article will be briefly discussed, and the third point should be carefully disassembled.
It is only possible to delete the remaining ones when you observe all three conditions.There is no miraculous exercise that can save you from excess fat.
This only happens when you have a calorie deficit.It can only be caused by diet and aerobic exercise, and the course can only help you improve the shape and tone of your muscles.
Proper nutrition
Proper nutrition is the cornerstone of the entire weight loss process.Many of your favorite products provide you with bear service; turn it into extra weight.To effectively remove fat, you need to exclude them from your diet completely.These include:
- All fat, fried and salty foods;
- fast food;
- Alcohol drinks;
- sugar products and sugar itself;
- bakery products;
- French fries and other snacks.
Cooked or steamed food should be given priority.Products useful during this period include vegetables and some fruits.Also, you need to use enough water to save 2-2.5 liters of weight per day.
Physical exercise
Calorie deficiencies in the body can not only come at the expense of diet, but also through their active burning.In other words, you should consume more calories per day than you consume.This is difficult to achieve without a strong aerobic load.So spend time every day:
- Run or walk;
- Bicycle driving;
- swim;
- Skip the rope;
- Perform cross FITA complex.
First, the load should be long.You can run for 10 minutes, fatally tired, go home.In this case, you don't actually burn extra calories.
Another thing is when you run an average speed for an hour.This method will be several times more effective.
How to quickly remove your appetite at home
There are special abdominal complexes that will at least restore your body's visual harmony if they don't remove a lot of fat.They are designed to regulate the muscles in the area.So you look slimmer and more attractive.
Family exercises for weight loss:
- Planck - Rightly considered the best to remove excess volume.It improves the muscle tone of the area and allows you to exercise your entire body well immediately.The advantage is that it has a lot of variations.For example, a bar with turns can not only strengthen the abdominal muscles, but also shorten your waist.
- Vacuum - allows you to effectively reduce your stomach.You will see the first result in a few weeks.Regular exercises can be removed up to 10 cm per month.
You can learn more about the columns and vacuums of other articles on our website.The next exercise will be accompanied by brief instructions.
- Lean with dumbbells - Strengthen the muscles of the bark and the press.Take the dumbbell into your hand and get up directly.First do 50 tilts on the left and then do it to the right.
- The turn of the case is back.The starting position is the same as last exercise, now you only need to hold your hand in front of your chest.Alternate 30 turns in each direction.
- distortion.Classic news exercises that allow you to build your abs.Lie on the floor, bend your legs to your knees, and place them on the floor.Put your hands behind your head.From this position the box lift is carried out to make the shoulder blades fall off the floor.About 30 repetitions should be performed quickly for training.
- Side Twist - Solve problem areas on the side.It is performed almost the same as the usual twist, except that in the rise of the shell, you have to pull your left elbow to your right knee and vice versa.Also, usually 30 repetitions, 15 on each side.
- Cat - Allows you to improve the shape of your waist.To execute it, stand on all four aspects.First, draw the stomach to the greatest extent and bend it on the lower back.Then, without weakening the pressure voltage, bend in the opposite direction.
- Slash of legs.Helps solve the lower abdomen.For execution, lie on the floor and place it freely along the body.Straighten your legs from the floor in turn and raise them to about 45 degrees.Each leg should be performed 30 times.
- Touch the heels with your hands.To do this, lie on the floor, bend your legs on your knees, and place them on the floor.Straighten your hands and lie on your body.Lift the shoulder blade slightly off the floor and tape the heel of the left leg with your left hand.Then, repeat the other leg.It is performed continuously with 30 repetitions on each side.
- Throw your legs.Allows you to remove fat from all over the belly.To perform, lie on the floor, perpendicular to the body's hands.From this position, place the bent legs first on the left and then on the right.During execution, the muscles of the case should work - do not help your feet.Repeat 20 times on each side.
- Twist on the side.Lying on the left, your legs straightened, your left hand as support, on the floor, right rear on the right.From this position, the side is twisted.Perform 20-30 repetitions on each side.
There are also special simulators that help clear the stomach.These include:
- Hoops - Not in vain in procedures with multiple methods (such as Pilates).Rotate for 30-40 minutes a day, and the rotation of the hoop will help to quickly get rid of fat in the stomach.
- You can use Hula-Hoop simulator instead of hoops.
- Another simulator for abdominal weight loss is the "health disk" from the Soviet Union.If you use it for 20-30 minutes a day, you can remove a lot of excess fat.
- You can use exercise balls to burn fat on your belly.Use your palm to lower the legs on the ball and you need to rest on the floor.The knees are slightly bent, first rolling the ball on the left and then on the right.Repeat 20 times per side.
- You can use a gymnastics rod to remove excess volume from your abdomen.Put it on your shoulders and stand upright.From this position, go to Max Left and then on the right.Repeat 20 times in each direction.
Fitness exercises can be distinguished for weight loss.These include:
- distortion.Hang the rope handle from the crossover and set the required weight.Go to the simulator, grab the handle and hold it on both sides of the head.From this position, use the work of pressing muscles to perform 25-30 twists.
- You can also use special presses on the media.It's best to perform on the gymnastics carpet.The simulator should scroll from the position of the classic bar.
- The thrust of the crossover block.Helps solve the waist area.Place the small handle on the lower block of the crossover and stand on the side.With the handle held, tilt the tilt to the side.Repeat 30 times on each side.
How to remove stomach and sides within a week
Removing the stomach and sides within a week is very complicated, but it is necessary to complete the task.Of course, the results won't be that amazing, but they'll be eye-catching.
To do this, you must consume mainly protein foods by reducing the amount of carbohydrates and fat to a minimum.
You also need to handle cardio at least 2 times a day for one hour.They can be attributed to running and in the case of weak physical preparation for ordinary walking.
The most effective exercises you need to pay attention to are: bars, vacuums, side twists, classic twists and using news videos.
Just like the load of aerobic exercise, the complex should be performed several times a day.It is best to divide all the above exercises into two parts, one of which will be done in the morning and the second part will be done in the evening.
If you want to eliminate excess diet, you should follow your diet every day without excuses and conceit.In this case, you can remove the volume of your belly even within a week.