In order for the stomach to be large and in addition the sides also appeared, enough for a few months that lies on the couch to eat various kindness in the form of cake, chocolate, ice cream and other different, harmful foods.But to return to the previous features and see beautiful relief at the same time, you have to spend a lot of time.Of course, there are effective exercises for this that allows you to come to love their goals.In addition, in addition to training, it is very important and eating properly, a hundred percent need to refuse calorie foods, transfer accents to vegetables, fruits, dairy products and meat with a little fat content.
Here are some rules that need to be taken into account.You need to train three times a week, at least half an hour.Exercise is the most important proper implementation, it is its technology, not a large number of repetitions.You also need to monitor breathing, as exhalation is always done on an effort.Stop choosing 3-4 exercises for you and let them be included in the main braid.Where we repeat in two or three methods, making them 12-15 repetitions.You should always start exercising with warmth, where aerobic load is best suited for everyone, such as running or jumping rope.
In this article, we will consider exercises to lose weight and sides at home for both women and men.So to start with, you need to buy comfortable sportswear, carpet for sports and gymnastics.
Of course, you hear it with one pumping the press, you can't protect your stomach.It is necessary that nutritional and fat burning aircraft stress, of course this is correct, but it is one to remove all fat under the skin and another to tighten and strengthen the weak abdominal muscles.What we will do today, because they seem to tighten our inner organs in the muscle president and naturally the waist will begin to reduce the volume significantly.
Exercises that will help lose weight in the abdomen and sides in 3 days
For the abdomen
Try to perform all the following exercises less without breaks, for failure and burning in the abdominal muscles.
It must be controlled each exercise, do not relax when you return to the starting position.
All of a sudden you will have full refusal, stop, put a little break and then continue to complete the project.
1. We lie down on the back, bend our feet in our knees, hands behind the head and continue.
We only raise the shoulder blades do not have to tear off the back of the carpet from the carpet and we reach as much as possible on the knees.Upon reduction, if you want to work out the pressure well, do not relax it, it should be constantly in tension.
We perform 20 times in one approach.
2. In this exercise we will work on the abdominal muscles.
Lies on the carpet, the other leg is bent and another on it.We touch the knee arc, do not relax when lowered, the left hand can be put on the stomach and do it according to our maximum capacity, keep the pressure in tension.Change the position of the leg and do the same.
The method must take place 15-20 times.
3. Lies on the floor, lift straight feet up and try to touch your feet with your hands.As we raise, we stretch ourselves as much as possible and when we lower it we do not relax, we keep the body in good shape.This exercise is very effective, so try to make it more accurate.In great movement, try to reach as high as possible, while you hang for 10 seconds in this position.
We perform 15-20 times.
Exercises for the sides
1. This is necessary to use the sides and force them to pull together.
When we raise our breaths, we do not lower the body and slowly slow down.
We perform repetitions in the approach 30 times, after which we repeat the same part on the other side.
2. We rely on the hand and lower the house down and the maximum increase.
We do 25 times in the approach, turn around and repeat the same movements on the other side.
3. We make standing, feet shoulder -bread apart, arrest aside, first transfer of the body to the right and then to the left, but reduce the sides as much as possible.
A version is made for each transfer, but you do not have to fall back and forth, the correctness of the exercise depends on it.
The repetition in one approach should be at least 80-100 times.
4. We stand aside for the support, you can go to the wall and perform your feet aside, while holding the sock to you, trying to make the heel with the foot to the top.
During the rise, we breathe from, at this moment, working limbs should be tense.
The approach of repetition should be at least 25-30 times.We turn around and repeat everything the same with the other leg.
Effective exercises in the gym
1.
In one approach performing at 20-30 repetitions.
2. Now we will perform lean forward on the knee with the upper box.We take the cable and fall forward.In spirit from without trash we start to bend on the floor, below we make a small break and return to the starting position.
We perform 25-30 repetitions.
3. Raises the body on a inclined grade.
The feet under the roller, your hands are behind the head, breathe and lean the body about 20 degrees.Dip the body again, bend your back, as it was, put the back of the bench on the bench to focus on the tension on the colon.We breathe from the end of the movement.
This exercise should take place with many executions, because it allows you to develop all abdominal muscles.
We perform 15-25 repetitions.
Is a diet for a person who removes the stomach and side at home?
Is a diet for a person who removes the stomach and side at home?
Nothing spoils the male image as much as large stomach and fat deposits on the sides of the roller.Furthermore, they are with very young men who have little to move and sit a lot on a working day.
Therefore, many people accelerate after working at the fitness center and the stadium to participate in their image.Well, what to do with those who for some reason can't visit the stadium, how to remove the stomach and side to a person in this case?There are numerous training programs for them that you can train at home and of course your diet successfully.
A diet that will help get rid of the abdomen and side - an estimated menu
You need to eat three times a day.The item should be smaller than the one you are used to eating 30%.Try to eat slowly and chewing food.
Monday
- Breakfast - two boiled eggs, tomatoes, a glass of natural yogurt and coffee without sugar.
- Lunch is a fruit salad, boiled beef with mushrooms.
- Dinner - Pea soup, boiled potatoes, tea.
Tuesday
- For breakfast - salad of vegetables, two cooked sausages, coffee.
- For lunch - chicken, stewed eggplant, yogurt and tea.
- For dinner - beef with vegetable salad and pieces of boiled fish.
Wednesday
- We have breakfast white and eggplant caviar, drink a glass of juice.
- For lunch - bean soup, salmon salad, grapefruit.
- Dinner - boiled eggs, beets and juice.
Thursday
- In the morning we eat oatmeal, crab salad and tea.
- We have lunch chicken and stewed mushrooms.
- We eat dinner with fruit salad and cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is beef with vegetables.
- Dinner - chicken wings, cheese, glass of kefir.
Saturday
- For breakfast - boiled fish, rice inflammation, cup of coffee.
- In the afternoon - boiled potatoes with beans and tea.
- In the evening, pamper a vegetable salad and risotto.
Sunday
- In the morning we eat a salad of cereals and chicken.
- We have lunch spaghetti, boiled fish, salad of vegetables, drink juice.
- We eat dinner with fish salads and fruits.