Multiple master of bodybuilding, our fitness trainer with many years of experience and rich work experience, will tell us how effective to expel under skin fat.So, the word is given to our sports specialist.
It is not without reason that the average body is a problem area.The fact is that it is so suggested by our mother that fat under the skin is the most accumulated in this area, and this, unfortunately, does not intend to get away from it.Someone has more that, someone has less, the perfect absence has only "mature" athletes on professional training and even them, subject to focusing on this body part.
What to do if there is nothing on the stomach, not like a cube, but a nasty, ugly fat fracture hang?- The answer is obvious: We have to drive them!We will do this now.And the question is: How to do this?- Give me.
Well, first, you need to sell up, because it is unlikely that it will be to improve the situation in a day or one week.Fat tissue has accumulated on the waist for many years!Do you really think you can drive them in a few days?There are also months here, and maybe even years (depending on how neglect) is carefully!And you have to be ready for this.Success will not come quickly.Victory loves the patient.
We will have an impact in one from five directions:
- Aerobic training,
- Power training,
- proposed daily routine,
- The right diet,
- and psychological training.
We choose this policy on complex impact on all fronts for reason.Losing at least one of these items, you are at risk of spending time in vain without having achieved the desired results.Or, in any case, the result will not be as good as it could be ... Furthermore, each part will speak specifically.
Aerobic effects on the body.
Many people wrongly think that if I have a fracture on my stomach, it is necessary to download the stomach exactly.And they train him with great interest, directly to the mental illness, but they still do not reach the result.And they are surprised: How so?I train my stomach, train - and fold as they were. The thing is that with fat deposits you have to fight radically!Not in one area - but in general.We must start our internal arrangement, which the mother of nature himself gave us, which will ruin ruthlessly beyond this muck.Furthermore, notice, this is a paramount project!This must be done first!Therefore, it is from aerobic training that we start the fight against fat under skin.And how to have aerobic effects on the body?Here are the most common benefits:
- Run or fast walking
- Jump jump
- swim in the pool,
- Cycling,
- Mobile dances, aerobics,
- Heart training,
- And others ...
In general, all these types of fitness where we have to work extremely and breathe hard.Our pulse accelerates, the number of heart contraction increases, body temperature and blood pressure rise ... all this, just calls for burning arrangements excess fat.Therefore, on our list of exercises to lose weight and sides without failing, and in number one, we turn on cardio and aerobic load for a minimum of half an hour!This will give a great start so it is necessary for us to destroy the fat process.Furthermore, all over the body as a whole, and not just on the stomach.What is curious, scientists have long been proven that even having completed the cardio, the internal process of burning fat does not stop sharp!He continues to work for about 2 hours, even when we had long left the fitness center or fitness center.And we just need this!
Power effects in the problem area.
Now that the process of burning fat is launched, it's time to tell the second phase of the fight against folds: strength exercises to lose weight and aspects are focused on our problems.So, part of the fat will burn due to aerobic exposure, we will process and convert the part into the muscles.Here are various effective exercises to lose weight and sides:
- Circular increases and lowers the body from the lie.Change the load with the position of the hands and add the load to the weight.
- The same thing, only on a dull grade or, even better, on the "Roman chair" on different angles with fixed feet.
- Rotating is an analogous SIT -Po, only more effective exercise on the upper and middle one -third of Pres.We do not raise the whole body at once, but at first, then the shoulders, and so on, like turning into the spiral (with analogous to the toy "yo-he").
- Raises your feet on the Swedish wall, or from the situation hanging on cross -loans, or focusing on inclined store - practices the exercise perfectly the lower one -third of the pressure.Small load?- Dress the weight of bracelets on the ankles.
- Lowering your feet on the simulator: "Crossbar, Press, bars" - the same, has a complete effect on the lower abdomen.Is it difficult to raise your feet right away?- Lift them with 90 degrees on the knee bend - pull your knees to the chest.At first, then, - then you can make with the right feet.
- The pressure of the case is down on the block frame.
- Work on a pressure machine in different angles in different programs.
- Rotation of special simulators.
- For perfectly ready -made athletes - lifting the case from a position upside down with fixed feet on a crossbar or Swedish wall.
- Circle lifting of the body to the side - on the presses of the press.
- The body's tiles aside with resistance - so -called "metronom".
- For lovers of statistics and pilates: the exercises "bar" in all its many variants.
Almost each of the above exercises can be performed with a rotation to the sides - the rotation and the deficit of the matter to the right or the left.By adding such changed repetitions in each approach, you will not only affect your stomach, but also your sides, which in the braid will only have a positive effect on the general form of the body.
Training plan and daily routine.
Each of the above exercises is recommended to do 5 methods with 15 repetitions in each set.And God forbid you to do all the above in the same exercise - click on the muscles, the crepature appears and immediately the desire to train further will disappear.Therefore, be afraid of over -training.Everything should be in moderation.Also divided is bad!
For one special training, select 3-4 exercises from the above, it is desirable to focus on the effects of capturing all parts of abdominal muscles:
- The upper third,
- The center of the third,
- And the lower third.
This is necessary for a comprehensive impact on the entire goal area.Also add to the sides to take your sides into the work.
Take the other 3-4 exercises over the next exercise and then split them constantly from the lesson during the lesson.
The abdominal press is such a muscle group, which can basically be trained at least every day, unless of course it is too much with stress.If you feel you are overruled and the next day you have an abdomen in your abdomen it is better to avoid new training, so that not increased over -trained.Protect such days in cardio until you recover completely.When muscle pain pass - you can again affect the waist.
You can also help your body with well -known rehabilitation methods:
- Swimming,
- Massage,
- Sauna or steam room.
By the way, the latter also has a very positive effect on weight loss and get rid of fat under the skin, so if you have no contraindications, be sure to take these things into your daily routine.It has long been proven that a visit to a bath or sauna at least once a week allows you to standardize your metabolism in your body, as well as get rid of toxins and other fools that come out of the body with sweat.At the same time, add the skin, which will begin to breathe after a long stagnation.
After good training and rehabilitation methods, don't forget good rest and sleep.This is also important in working on your own body.Therefore, without sufficient recovery there will be no progress in the training and consequently tangible results.
Sharving meals.
Well, and of course another part of the work is your own food.Without a detailed adjustment, you can't see yourself a beautiful abdomen and side.What needs to be changed in your diet?
Well, first of all, we must immediately understand that we get rid of fat at all so that you raise its level again.Therefore, it is necessary to flatten all the consumption of resources in our body for its subsequent precipitation.Try to exclude fat food from the diet.We also recommend forgetting salt and sugar in all its varieties.Scientists of dietary scientists have long proven that the exclusion from the diet of all these two factors is already largely improving our metabolism and accordingly our well.Minimize all kinds of cakes, cakes, sweets and other debris.You need carbohydrates - it is better to eat fruits or vegetables.It is natural and therefore useful but chemistry chemistry prepared from sugar.
Your diet should be based on protein and carbohydrates and, as mentioned above, natural origin.A squirrel for you must build up material for processing folds in your muscles.And carbohydrates will provide you with energy, so necessary for us for aerobic training.
If you really want fat, and without them, choose useful omega-3 or omega-6 fat.Eat the fish and "right meat."Forget pork, her Muslims do not eat that she is fat and harmful.
Food, accelerate fat burning.
Add your diet
What will help you fight against extra pounds:
- Green tea - It has long been known that it drives perfectly weight and burns fatty drops.
- Pineapple or pineapple juice - the same, consider a product that promotes rapid weight loss.
- Ginger,
- Grapefruit,
- And another utility from our table.
Who and this will seem a little bit and those who want to finish your stomach to complete perfection, we recommend that you buy a special drug nutrition - the fat burner.This is not anabolik or steroid, so it will not make any hormonal changes in your body.You shouldn't be afraid of this!This is a natural drug that accelerates the metabolism of fat in our body.By using it regularly, you will fight against excess radical method.This medicine will not be delayed by the new ones and will eliminate the cruelty of all the fat in the body.It is with this supplement that you can achieve the appearance of cubes on your steel press.So if your goal is these precious dice, the unequivocal fat burner in your daily diet.
Diet.
Another important point: This is a diet.Want to lose weight, then:
- Don't eat anything after 18:00, because it sits mostly next to us for eating at night and at night.
- Reduce doses of doses.Take it and reduce one time meal.For this, by the way, small albums will help a lot.When the disc is big, we do not notice how we eat a lot.And take a smaller album and force us not to announce anything anymore, we mostly remember the amount of the table.
- If you still want to eat, eat more often.That is, it is better to eat six times a day, but a little than three times, but to fall to the dump.It is for this reason that bodybuilding and fitness models eat so often, every two hours.
- Remember: Bad practices such as smoking and alcohol also have a negative impact on all the processes in our bodies and metabolism in particular.So to eradicate this infection in the root!
Psychological attitude and main conclusion.
By monitoring all of the above recommendations, you will certainly move step by step towards improving the appearance of the sides and abdomen, as well as the whole body as a whole.It is only important to remember that the result will not come for one training, or one day.That's why change your life!Love the sport!Love ECG and the above exercises.Love wisely nutrition and a healthy lifestyle!And then over time, a great look will be guaranteed you what we wish you from all your heart!