Your stomach is large and plus sides appeared, a cake lying on the couch for several months, chocolate, ice cream and other different, harmful foods enough to eat various flavors.However, you will have to spend a lot of time to return to the previous shape and at the same time to see a good relief.Of course, there are effective exercises that allow you to come to your valuable goals for this.In addition, in addition to the training, it is very important and will have to eaten properly, reject one hundred percent calorie foods, and transfer accents to vegetables, fruits, dairy products and light oil content.
Here are a few rules to consider.Three times a week, you need to train at least half an hour.Exercise is the most important correct application, ie the technique, not many again.You should also follow the breathing that the exhalation is always on efforts.Stop selecting 3-4 exercise for you and include them in the main complex.We repeat each one in two or three approaches, which makes them again 12-15 again.You should always start training with a hot -up where a aerobic load is most suitable for everyone, such as running or jumping rope.
In this article, we will take into account the loss of weight and losing sides for both men and women.Therefore, for beginners, you need to buy a carpet for comfortable sportswear, sports and gymnastics circle.
Of course, you've heard that you can't protect your belly by pumping a press.Nutrition and fat -so that the anaerobic loads are true, but removing all subkutan oils is something and squeezing and strengthening the weakened abdominal muscles.What we're going to do today is because they seem to squeeze our internal organs into muscle corset, and naturally it will begin to significantly decrease in the waist volume.
Exercises that will help to lose weight on the abdomen and sides within 3 days
For the abdomen
Try to perform all exercises below without less break for failure and burning in the abdominal muscles.
Every exercise should be checked, do not relax when returning to the starting position.
Suddenly you will get a complete rejection, stop, put a small pause and then continue to complete the task.
1. We lie down on the back, bend our legs to the knees, hands behind the head and continue.
Only the shoulder blades do not need to be torn from the lower back of the carpet and we reach the knees as much as possible.During the plaster, if you want to work well, don't relax, it should be constantly suspended.
We perform 20 times in an approach.
2. In this exercise, we will work on the inclined abdominal muscles.
While lying on the carpet, one leg twisted, on the second.We touch the knee dirt, do not relax while descending, can be laid in the left hand stomach and can do it according to our maximum abilities, keep the pressure in tension.Change the position of the leg and do the same.
The approach should be done 15-20 times.
3. Lies on the floor, lift the flat legs and try to touch the legs with your hands.As we rise, we stretch as much as possible and we do not relax when we drop it, we keep the body in good condition.This exercise is very effective, so try to do it more accurately.In extreme movement, try to reach as high as possible when hanging for 10 seconds in this position.
We perform 15-20 times.
Exercises for sides
1. We reach out to the side, lean on the elbow, lift the legs and a small body.This is necessary to use the parties and force them to the contract.
As we rise, we breathe, we don't drop the body, and slowly slows down.
We repeat 30 times in the approach, then we repeat the same thing to the other side.
2. We trust in our hands and download the storage and rise maximum.
We do 25 times in the approach, we go back and repeat the same movements on the other side.
3. Standing, the legs shoulder width, arms sides, first to the right and then to the left, reduces the edges as much as possible.
An exhalation is performed for each displacement, but there is no need to fall back and back, the accuracy of the exercise depends on it.
In an approach, the amount of recurrence should be at least 80-100 times.
4. We are standing towards the side of the support, you can go to the wall and lift the legs to the side, try to keep your leg on top while holding you.
We breathe during ascension, your work limb should be tense right now.
It should be at least 25-30 times in the repetition approach.We turn around and repeat everything in the same way as the other leg.
Effective exercises in the gym
1. We stretch at an angle on the bench, we extend our hands and hold the back of the support, bend the legs a little and lift it with the pelvis, then we slowly lower it, but not to the end, but not to the end, the abdomen is constantly tension (forget, this is a very important moment to operate your pressure), lower your breath.
We perform 20-30 again in an approach.
2. Now we will tend to kneel using the upper block.We take the cable and fall forward.In the breathless breath, we start bending the ground, make a small pause below and return to the starting position.
We do 25-30 again.
3. Rise of the body on a sloping bench.
The feet under the cylinders, hands are behind the head, breathe and spin the body about 20 degrees.Leave the back on the back to focus the tension on the rectus abdominal muscles by immersing the body back.We breathe at the end of the movement.
This exercise should be done with multiple executives, because it allows you to improve all abdominal muscles.
We do 15-25 again.
Is there a diet for a man who takes the stomach and sides at home?
Is there a diet for a man who takes the stomach and sides at home?
Nothing disrupts the male figure as much as fat deposits in the form of cylinders on a large stomach and edges.Moreover, very few young men who will move and sit too much for a working day.
Therefore, many men hurry after working in the gym and stadiums to join their figures.So, what to do for those who cannot visit the stadium for some reason, in this case, how to remove the stomach and sides to a man?There are many training programs for them where you can train quite successfully at home and of course you can diet.
A diet that will help to get rid of the abdomen and sides - about a menu
You should eat three times a day.The section should be less than you are used to eating 30%.Try to eat slowly, chew carefully.
Monday
- Breakfast - two boiled eggs, tomatoes, a glass of natural yogurt and sugar -free coffee.
- Lunch is a fruit salad, boiled beef with mushrooms.
- Dinner - pea soup, boiled potatoes, tea.
Tuesday
- For breakfast - a salad vegetable, two baked sausages, coffee.
- For lunch - chicken, boiled eggplant, yogurt and tea.
- For dinner - vegetable salad and a piece of boiled fish with beef liver.
Wednesday
- There are breakfast buckwheat 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.
- Lunch has chicken and boiled mushrooms.
- We have dinner with fruit salad and a piece of cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is a beef with vegetables.
- Dinner - chicken wings, cheese, a glass of kefir.
Saturday
- For breakfast - boiled fish, rice puree, cup coffee.
- In the afternoon - boiled potatoes with beans and tea.
- In the evening, pamper yourself with a vegetable salad and risotto.
Sunday
- We eat corn and chicken salad in the morning.
- Lunch spaghetti, boiled fish, vegetable salad, drink water.
- We have dinner with fish salads and fruits.