If you do not follow your nutrition, then one day you can accidentally find that you can no longer fit your favorite jeans.The body becomes loose, and the fat is too sad to hang on the abdomen and the two sides.Excess weight gain is much easier than eliminating it.But, even if you can't stop it, you can fix the situation.
There is a set of exercises to lose weight, which can help you quickly and effectively.You will only need a decline in determination and will to not give yourself this time.And then, literally after a month of training, you can see the first result.
How to eliminate fat on your stomach and sides
It will be much easier to say how to prevent their appearance.But, because now you are on this page, you are interested in something else.
To eliminate the stomach, you need to follow some conditions:
- Follow the correct diet.
- Regularly download cardio download.
- Make a complex for the abdomen and side.
The first two aspects in the framework of this article will be discussed briefly and the third point needs to be carefully disassembled.
Can only remove surplus if you observe all three conditions.There is no magical exercise that can save you for excess fat.
This will only happen when you have calories.It can only be caused by a diet and cardiovascular diet, and the classes will only help you improve the shape and sound of the muscles.
Appropriate nutrition
The appropriate nutrition is the foundation of the entire weight loss process.Many of your favorite products provide you with a bear service;Turn it into an additional pound.To effectively remove fat, you need to completely eliminate them from the diet.They include:
- All fat, fried and salty foods;
- fast food;
- Alcoholic beverages;
- Main sugar and road products;
- cake products;
- Chip and other snacks.
Priority should be provided for boiled or steamed foods.Useful products during this period include vegetables and some fruits.In addition, you need to use enough water to lose water weight at least 2-2.5l of water per day.
Physical activity
Lack of calories in the body can be achieved not only by the cost of the diet, but also by their positive burning.In other words, you should spend more calories every day than you consume.It is difficult to achieve this without strong cardiovascular download.Therefore, take the daily time:
- Run or walk;
- Bicycle driving;
- Swimming;
- Jump through a jump rope;
- Perform the cross Complex FITA.
First of all, the load should be long.You can run for 10 minutes, fatigue and go home.In this case, you actually do not burn more calories.
Another thing is when you run at an average speed for an hour.The effectiveness of this method will be much higher.
How to quickly remove stomach at home
There are special abdominal complexes that if they do not eliminate a large amount of fat, at least return the intuitive harmony of the body.They are designed to firm the muscles of this area.Therefore, you will look much thinner and more attractive.
Home exercises to lose weight:
- Planck - is considered the best to eliminate excess mass.It improves the muscular melody of this area, and allows you to find the whole body at the same time.The plus point is that it has a large number of variants.For example, a bar with the turns will enhance not only the abdominal muscles, but also allows you to create a harmonious waist.
- Vacuum water - allows you to reduce stomach efficiency.You will see the first result in a few weeks.Regular practice will remove up to 10 cm in the abdomen each month.
You can find out details about the bar and vacuum from other articles on our website.A short guide will be attached to the next exercises.
- Tilt the edges with dumbbells - enhance the muscles of the bark and the skewer muscles of the press.Take the dumbbell in your hand, stand up straight.Make 50 degrees the first inclination on the left side, then right to the right.
- The turning back of the case has returned.The starting position is like in the previous exercise, only your hand now needs to be kept in front of the chest.Perform 30 times, alternating in each direction.
- Curly.A classic press exercise allows you to find rectal abdominal muscles.Located on the floor, bend your legs on your knees and put on the floor.Place your hand behind your head.From this location, perform the elevators of the case to make the blade out of the floor.Perform about 30 repeats at a fast speed should be done for training.
- Twisted side - Handling the problematic area of the edges.It is done almost the same way as normal twisting, with the difference is that during the increase of the case, you have to pull the left elbow to the right knee and vice versa.In addition, 30 repetitions in general, 15 for each side.
- Cat - allows you to improve the shape of the belt.To do it, stand above all.First, maximum stomach drawing, bent on the lower back.After that, without weakening the press voltage, bending in the opposite direction.
- Loams of legs.Help work to the lower abdomen.For it, lying on the floor, placing your hands freely along the body.Take your legs straight from the floor and lift them to about 45 degrees.It should be done 30 times for each leg.
- Touch your heel with your hand.To do this, lie on the floor, bend your feet on your knees and place on the floor.Straight hand, lying along the body.Slightly lift the shoulder blades from the floor, the left heel is from the left hand.Then repeat the other leg.It is done continuously, while 30 repeats for each side.
- Throw legs.Allows you to remove fat from all over the abdomen.To perform, lie on the floor, hands perpendicular to the body.From this position, put the legs bent on the front knee on the left, then on the right side.During the implementation process, the exclusive muscles of the case should work - do not help your feet.Perform 20 repeats for each side.
- Twist on the side.Located on the left side, straight legs, left hand as a support on the floor, right behind the head.From this position, make twisting to one side.Perform 20-30 repeats for each side.
There are also special simulation to help remove the stomach.They include:
- The Hoop - It is not useless in the program of many methods like Pilates.The rotation of the ring per day for 30 minutes 40 minutes will help quickly remove fat on the stomach.
- Instead of a ring, a Hula-hoop emulator can be used.
- Another simulation to lose weight of the abdomen is the Soviet health plate.If you work with it daily for 20-30 minutes, then you can remove a significant excess fat.
- You can burn your stomach fat with a sporty ball.Lower your feet to the ball, with your palms you need to rest on the floor.With a bend your knee, roll on the ball on the left, then on the right.Repeat 20 times for each side.
- You can get rid of the abdominal excess mass using a gymnastics.Put it on your shoulder, standing upright.From this position, switch to the maximum to the left, then on the right.Repeat 20 times in each direction.
Exercises can be distinguished to lose weight.They include:
- Twist on a crossover.Hanging the wire handle on the crossover, placing the necessary weight.Go to the emulator, hold the handle and hold them on the sides of the head.From this position, perform 25-30 twisted by using the work of the newspaper.
- You can also use a special newspaper for the press.It is best to perform on a fitness carpet.The simulation process should be rolled from the position of the classic bar.
- The thrust of the block is lower than on the crossover.Help work to the waist.Place the small handle on the lower block of the crossover and stand aside.Hold the handle in the hand, perform the trends aside.Perform 30 repeats for each side.
How to remove the stomach and two sides in one week
Removing the stomach and sides in a week is extremely complicated, but completing the task.Of course, the results will not be too great, however, they will be noticed.
To do this, you will have to consume mainly protein foods by reducing the amount of carbohydrates and fats to a minimum.
You will also need to deal with cardiovascular load at least 2 times a day in an hour.They can be attributed to both running and in case of physical preparation.
The most effective exercises that you will need to focus on are: bar, vacuum, twisted side, classic twisting and using press videos.
Like cardio download, this complex should be done several times a day.It will be best if you divide all the exercises into two parts, one of which will be done in the morning and the second part in the evening.
If you want to eliminate the excess, then follow the diet, the regime of the classes and the cardiovascular load should be daily, without the reason and yourself.In this case, you can eliminate the weight of the abdomen even for a week.