Our fitness instructor, which has many champions, many years of experience and rich professional experience in bodybuilding, will tell how effectively we will direct subkutan oils from the waist.So, the word is given to our sports expert.
The average body in an average human does not have to have a problem area.The truth is that the mother's nature has been thrown so much that the subkutan oil accumulates the most in this field, and unfortunately it will not get away from it.One has more, there is less, one has less, only “mature” athletes at a professional level of education, and even then it focuses on this part of the body.
No, not like cubes in your stomach, but what to do if bad, ugly fat curves are worn?- Answer Open: We must drive them!That's what we're going to do now.And the question is: how to do this?- Give me.
First of all, you need to stock, because it is unlikely to correct the situation within a day or a week.Fat tissues have accumulated on your waist for years!Do you really think that you can take them in a few days?There are months here, and perhaps for years (depending on the degree of neglect) you have attentive work!And you must be ready for that.Success will not come quickly.Victory loves the patient.
We will affect five aspects at the same time:
- Aerobic Education,
- Power Training,
- Authorized daily routine,
- The right diet,
- and psychological education.
For a reason, we choose the complex effect strategy on all facades.By losing at least one of these points, you face the risk of spending time in vain before reaching the desired result.Or, in any case, the result will not be as good as possible ... Further, each component will speak separately.
Aerobic effects on the body.
Many of them have accidentally folds in my stomach, then they think exactly the stomach should be lowered.And they train it directly to madness with great enthusiasm, but they still do not reach the result.And they're surprised: how?I train my stomach, my train and the curves as they are. The issue is that you need to fight oil deposits radically!Not in a single area - but in general.We must initiate our internal mechanism that nature itself has given us, which will brutally destroy the surplus of Muck.Moreover, beware, this is a very important task!This should be done first!For this reason, we start fighting subkutan oil from aerobic education.And how to achieve a aerobic effect on the body?Here are the most common options:
- Running or Fast Walking
- Jumping jump
- Swim in the pool,
- cycling,
- Mobile dances, aerobic,
- Education for cardiotraciler,
- and others ...
In general, this is all physical activity that we need to work intensively and breathe harshly.Our pulse accelerates, the number of heart contractions increases, body temperature and blood pressure rises ... All of these triggers the combustion mechanism of excess oil.Therefore, we open cardio and aerobic loads on our list of exercises to lose weight and sides without fail, and at number one, for at least half an hour!This will make a perfect start of the destruction processes of oil for us.Moreover, not only in the stomach, but in the body as a whole.Curious scientists have proven that the inner process of burning fat burning has not stopped sharply, even if it completes the cardio promotion!Even when we leave the gym or a fitness center for a long time, it continues to work for about 2 hours.And we just need it!
Power exposure to the problem area.
Now that the fat burning process has been initiated, it is time to express the second stage of the struggle against the folds: weight and loss of sides are an effect emphasized on our problem area.Therefore, some of the oil will burn as a result of aerobic exposure, we will process and convert the part into the muscles.Here are the most effective exercises to lose weight and sides:
- The cycle rises and lowers the body from a liar.Replace the load with the position of the hands and if necessary, add the load to weighting agents.
- The same thing is just on a sloppy bench or even better, at different angles with fixed legs in the "Roman chair".
- Twisting is an analogue of SIT -Apos, a more effective exercise of the upper and middle -third of the press.We do not raise the entire body at the same time, but at first, shoulders and so on.
- The exercise perfectly operates one third of the press - the rise of the legs on the wall of the Swedish wall or an emphasis on a position hanging on the cross rod or a sloping shop.Less burden?- Put weight bracelets on the ankles.
- Lowering the legs of the simulator: “Crossbar, press, rods” - the same affects the lower abdomen perfectly.Is it difficult to raise your legs immediately?- Remove 90 degrees knee -bent - Pull your knees into the chest.At first, - then you can do it with flattened legs.
- Pushing the case in the block frame.
- Work at different angles in different projections in a press machine.
- Bend on a special simulator.
- For fully prepared athletes - from the elevators of the safe, from a position upside down with fixed legs on the cross rod or Swedish wall.
- Cyclic removal of the body to the sides - in the inclined muscles of the press.
- The body is given to resistant sides - the "metronomer" that is so -dered.
- For static and pilates lovers: "rod" exercises in many variations.
Almost each of the above exercises can be performed with bending on the sides - rotation and slope of the case on the right or left.By adding such modified repetitions to each approach, you will also affect not only the stomach, but also in the complex that will affect the general form of your body positively.
Training planning and daily routine.
It is recommended that each of the above exercises make 5 approaches with 15 repetitions on each set.And in the same training session, God forbids you to do the above - click the muscles, crepe will appear and the desire to do more immediately will disappear.Therefore, fear extreme education.Everything must be restrained.Switching is also bad!
Particularly for a training received, choose 3-4 exercises from the above, and it is desirable to capture all parts of the abdominal muscles:
- Third,
- Middle third,
- And the third.
This is necessary for a comprehensive effect on the whole target region.Also add to the side bending to include your sides.
In the next training session, do the other 3-4 exercise and thus replace them in lessons.
The abdominal press is, of course, such as such a muscle group that can be trained at least every day, as long as it does not overdo it with loads.If you think you have overturned and you have abdominal muscle the next day, it is better to avoid new education to avoid excessive education.Divide these days into cardio loads until they are fully recovered.When muscle pain passes - you can affect your waist again.
You can also help your body with well -known rehabilitation procedures:
- swimming,
- massage,
- Sauna or steam room.
In the meantime, the latter has a very positive effect on weight loss and getting rid of subkutan oil, so if you don't have contraindications, make sure you add these components to your daily routine.It has been proven that visiting a bathroom or sauna at least once a week allows you to normalize your metabolism in the body and also allow you to get rid of toxins and other nastines coming out of our body through sweat.At the same time, improve your skin that will begin to breathe after a long stagnation.
After good education and rehabilitation procedures, don't forget to relax and sleep.This is also important to work on your own body.Without adequate recovery, progress in education and consequently will not have concrete results.
Fine dishes.
Well, of course, another component of working on yourself is your meal.Without comprehensive settings, you cannot see you a beautiful abdomen and side.What needs to be changed in your diet?
First of all, we must immediately understand that we get rid of the oil to increase the level again.Therefore, it is necessary to straighten all the resource intake to our body for subsequent accumulation.Try to exclude fatty foods from your diet.We also recommend that you forget salt and sugar in all variations.Scientists of dietologists have long proved that the exclusion of these two elements from the diet has greatly improved our metabolism and our goodness accordingly.Minimize all kinds of cakes, cakes, desserts and other garbage.You need a carbohydrate - it is better to eat a fruit or vegetable.It is natural and therefore more useful than candy confectionery chemistry.
Your diet should be based on proteins and carbohydrates and natural origin as mentioned above.For you, squirrels will have building materials for the processing of folds in the muscles.And carbohydrates will give you energy, it is necessary for us for aerobic training.
If you really want oil and select the use of Omega-3 or Omega-6 oils, no, without them.Eat fish and "right meat".Forget pork, Muslims do not eat fat and harmful.
Food, fat burning acceleration.
Add to your diet
It will help you fight successfully with extra pounds:
- Green Tea - It is known that it has been using weight for a long time and burns oil deposits.
- Pineapple or pineapple juice - the same, a product that promotes rapid weight loss.
- Ginger,
- Grapefruit,
- And other benefits from our table.
To whom and those who will appear a little and want to finish your belly to complete the perfection, we recommend that you buy a special sports nutrition medicine - a fat burner.This is not an anabolic or steroid, so it does not make any hormonal changes in your body.You shouldn't be afraid of it!This is a natural drug that accelerates fat metabolism in our body.Using it regularly, you will fight the extreme radical method.The drug will not allow the postponement of the new one and will brutally eliminate all the oils available in your body.Add this you can get the appearance of cubes in your steel press.So, if your target is these valuable cubes, precisely include the oil burner in your daily diet.
Diet.
Another important point: This is a diet.I want to lose weight, then:
- Do not eat anything after 18:00, because it settles on our sides, eaten in the evenings and nights.
- Reduce portion doses.Take it and reduce your food once.For this, in the meantime, small plates will help you a lot.When the plate is large, we don't realize how much we eat.And we've greatly reduced the amount of eaten to buy a smaller plate and forcing it not to report anything there.
- If you still want to eat, eat more often.So, it is better to eat six times a day, but it is better three times, but it is better to fall into the dump.Therefore, bodybuilders and fitness models are very often in both hours.
- Remember: Bad habits such as cigarettes and alcohol adversely affect all processes in our body and especially metabolism.So eliminate this infection in the root!
Psychological attitude and main result.
By observing all the above suggestions, you will move step by step towards healing the appearance of your sides and stomach and the entire body as a whole.It is important to remember that the result will not come for a training or a day.Therefore, change your life!I like sports!I love cardio traffic and the above exercises.I love rational nutrition and a healthy lifestyle!And then over time, you will guarantee you what we wish from all our hearts to you!