If you do not follow your nutrition, then one day you can accidentally find that you can no longer adjust your favorite jeans.The body becomes loose, and excess fat lumps hang in the stomach and side.Adding excess weight is much easier than removing it.But, even if you can't prevent it, you can improve the situation.
There is a series of exercises to lose your waist, which can quickly and effectively help you.You only need a drop of determination and will so as not to give yourself the concession at this time.And then, literally after one month of training, you can see the first result.
How to get rid of fat in your stomach and side
It will be much easier to say how to prevent their appearance.But, because you are on this page now, you are interested in other things.
To get rid of the stomach, you must follow some conditions:
- Follow the correct diet.
- Regularly carry out cardio charges.
- Do complex for the stomach and side.
The first two aspects within the framework of this article will be discussed briefly, and the third point must be carefully dismantled.
It is possible to eliminate the surplus only if you observe all three conditions.There is no magic exercise that can save you from excess fat.
This will happen only when you experience a calorie deficit.This can only be caused by a cardio diet and burden, and the class will only help you improve the shape and tone of muscles.
Proper nutrition
The right nutrition is the foundation of the entire weight loss process.Many of your favorite products provide you bear services;Turn into extra pounds.To get rid of fat effectively, you must completely exclude them from the diet.These include:
- all fatty, fried and salty foods;
- fast food;
- alcoholic beverages;
- sugar and sugar products themselves;
- Bread Products;
- Chips and other snacks.
Preferences must be given to boiled or steamed foods.Products that are useful in this period include vegetables and some fruits.Plus, you need to use enough amount of water to loss active weight at least 2-2.5L water per day.
Physical activity
Lack of calories in the body can be achieved not only by sacrificing diet, but also with their active burning.In other words, you have to spend more calories a day than you consume.It is quite difficult to achieve this without intense cardio burden.Therefore, take time every day:
- Run or walk;
- Driving a bicycle;
- swimming;
- jump through jumping rope;
- Perform cross fita complex.
First, the load must be long.You can run for 10 minutes, tired of turning off and going home.In this case, you are practically not burning extra calories.
Another thing is when you run with an average speed for one hour.The effectiveness of this method will be several times higher.
How to quickly get rid of the stomach at home
There is a special stomach complex that if they do not eliminate a large amount of fat, then at least restore your body's visual harmony.They are designed to tighten the muscles of this area.Because of this, you will look much slimmer and more attractive.
Home exercise for weight loss:
- Planck - correctly is considered the best to remove excess volume.This increases the muscle tone of this area, and allows you to do the whole body well at once.Plus is that it has a large number of variations.For example, a bar with turns will strengthen not only abdominal muscles, but also allow you to make a harmonious waist.
- Vacuum - allows you to effectively reduce the stomach.You will see the first result in a few weeks.Regular practice will remove up to 10 cm in the stomach per month.
You can learn in detail about the bar and emptiness of other articles on our website.A brief instruction will be attached to the next exercise.
- Tilted to the side with dumbbel -strengthening the muscles of the bark and muscles of the press.Take Halter in your hand, wake up straight.Make the first 50 tendencies to the left side, then to the right.
- Turn the kasing back.The initial position is the same as in the previous exercise, only your hands now need to be held in front of the chest.Make 30 rounds, alternately in each direction.
- Rotate.Classic press exercises that allow you to finish the abdominal muscles of the rectus.Lying on the floor, bend your feet on the knee and place it on the floor.Put your hand behind the head.From this position, do the casing elevator so that the shoulder drops from the floor.Doing about 30 repetitions at fast speed must be done for training.
- Side Twisting - Side Problem Area Work.This is done almost in the same way as ordinary twisting, with the difference that during the resurrection of kasing you must pull the left elbow to the right knee, and vice versa.Also, 30 repetitions in general, 15 for each side.
- Paint - Allows you to improve the shape of the waist.To do this, stand on all.First, maximally pull the stomach, bend the lower back.Then, without weakening the press voltage, bend in the opposite direction.
- Loam from the feet.Helps arrange the lower abdomen.For its implementation, lying on the floor, put your hands freely along the body.Take a straight foot from the floor in turn, and lift it about 45 degrees.It must be done 30 times for each foot.
- Touch the heel with your hands.To do this, lying on the floor, bend your feet on the knee and place it on the floor.Straight hands, lying along the body.Slightly shrugged the shoulder from the floor, glue the left foot heel with the left hand.Then, repeat for the other legs.This is done continuously, while 30 repetitions for each side.
- Throwing feet.Allows you to remove fat from the entire stomach.For its implementation, lying on the floor, hands perpendicular to the body.From this position, place the bent foot on the knee first on the left, then on the right side.During execution, the muscles of exclusive cases must be successful - not helping your feet.Perform 20 repetitions for each side.
- Rotate on the side.Lying on the left side, straight foot, left hand when support is located on the floor, right behind the head.From this position, make it rotate to the side.Do 20-30 repetitions for each side.
There is also a special simulator that helps remove the stomach.These include:
- Hoop - Not in vain included in many programs such as Pilates.Circle rotation every day for 30-40 minutes will help to quickly remove fat in the stomach.
- Instead of circles, the Hula-Hoop simulator can be used.
- Another simulator for abdominal weight loss is the Soviet "Health Disk".If you work every day for 20-30 minutes, then you can eliminate large amounts of excess fat.
- You can burn fat in the stomach using a sports ball.Lower your feet on the ball, with your palm, you have to rest on the floor.With your knee slightly bend, make a roll on the ball first on the left, then on the right side.Repeat 20 times for each side.
- You can get rid of excess stomach volume using a gymnastic stick.Place it on your shoulder, stand tall.From this position, turn to the maximum to the left, then on the right side.Repeat 20 times in each direction.
Fitness exercises can be distinguished for weight loss.These include:
- Rotate the crossover.Hang the handle of the rope on the crossover, adjust the heavy needed.Go to the simulator, take the handle and hold it on both sides of the head.From this position, do 25-30 turning down using the press muscle work.
- You can also use a special press for the press.The best is to appear on the gymnastics carpet.The simulator must be rolled from the classic bar position.
- Lower block push on the crossover.Helps arrange the waist area.Set a small handle in the bottom block of the crossover and stand to the side.After taking the grip on the hand, do a tendency to the side.Do 30 repetitions for each side.
How to get rid of the stomach and side in a week
Remove the stomach and sides in a week very complex, but fulfill the task.Of course, the results will not be so amazing, however, they will be seen.
To do this, you have to consume, especially protein foods by reducing the amount of carbohydrates and fats to a minimum.
You also need to deal with cardio loads at least 2 times a day for one hour.They can be associated with running and in terms of weak physical preparation from ordinary walking.
The most effective exercise that you need to focus on is: bar, vacuum, rotate on the side, turn the classic and use video press.
Just like cardio load, this complex must be done several times a day.This will be the best if you divide all the exercises above into two parts, one of which will be done in the morning, and the second at night.
If you want to delete the advantages, then compliance with diet, class modes and cardio burdens must be every day, without reason and self.In this case, you can remove the volume of the stomach even a week.