In order for your stomach to become big and as well as the sides have also appeared for a few months on the couch to eat different delicacies in the form of cakes, chocolate, ice cream and other different, harmful foods.But to get back to the previous figure and at the same time see a beautiful relief, you need to spend a lot of time.Of course, there are effective exercises for what allows you to reach their dear goal.In addition, in addition to training, it is very important and by eating properly, one hundred percent should refuse calorie foods, transport tons of vegetables, fruits, dairy products and meat with light fat content.
Here are some rules to be taken into account.You have to train three times a week, at least half an hour.Exercise is the most important proper application, that is, its technique, not a large number of repetitions.You must also monitor the breath, where exhalation is always done in efforts.Stop selecting 3-4 exercises for you and include them in the main band.Where each one repeats in two or three approaches, making them 12-15 repetitions.You should always start training with a warm -up, where an aerobic load is best suitable for everyone, such as running or jumping rope.
In this article, we will look at exercises for weight loss and sides at home for both women and men.So, for beginners, you need to buy comfortable sportswear, a carpet for sports and gymnastics.
Of course you heard it with a drawing of the guy, you can't protect the belly.It is necessary to diet and fat -café anaerobic loads, of course, this is right, but it is one thing to remove all subcutaneous fat and another to tighten and enhance the weakened abdominal muscles.What we will do today, because our internal organs seem to tighten in the muscle corset and of course the waist will begin to significantly reduce the volume.
Exercises that will help losing weight in the abdomen and sides in 3 days
For the belly
Try to perform all the following exercises less without a break, failure and burning in the abdominal muscles.
Each exercise should be checked, do not relax when you return to the original position.
Suddenly you will have a complete denial, to stop, to put a little pause and then continue to complete the job.
1. Lying on the back, bend our feet on the knees, hands behind the head and move on.
We only increase the shoulder blades do not need to break from the lower back from the carpet and reach the knees as much as possible.During the reduction, if you want to edit the type well, do not relax it, it should be constantly in agony.
We perform 20 times in an approach.
2 In this exercise we will work in the oblique abdominal muscles.
Lying on the carpet, one leg is bent, and the second on it.Leave the knee elbow, do not relax when we reduce, the left hand can be placed in the stomach and do so according to our maximum capabilities, keep the type in intensity.Change the position of the foot and do the same.
The approach should be carried out 15-20 times.
3. Lying on the floor, lift the straight legs up and try to touch your feet with your hands.When it grows, we stretch as much as possible, and when we lower it, we do not relax, keep the body in good shape.This exercise is very effective, so try to do it more correctly.In extreme movement, try to reach as high as possible while hanging for 10 seconds in this position.
We perform 15-20 times.
Exercises for the sides
1. We lie down on the side, leans on the elbow, we run the feet and a little trunk.This is necessary to use the sides and to force them to shrink.
When increasing, exhale, do not reduce the body and immediately slow down slowly.
We perform repetitions in the approach 30 times, after which we repeat the same thing on the other side.
2. We rely on hand and reducing the housing down and the maximum rise.
We do 25 times in the approach, we turn around and repeat the same movements on the other side.
3. We execute, the legs -a half -panel separately, the hands to the lateral, the first displacement of the body to the right, and then to the left, reducing the sides as much as possible.
For each displacement there is an exhalation, but you do not need to fall both forward and rear, the correctness of the exercise depends on it.
The amount of repetition in an approach should be at least 80-100 times.
4. We are sideways towards support, you can go to the wall and run the feet to the side while holding the sock towards you, try to make the heel with your foot on top.
During the rise, we exhale, at this time your work tip must be tense.
In the repetition approach it must be at least 25-30 times.We turn around and repeat the same as the other foot.
Effective exercises in the gym
1. We lie on the bench at an angle, stretch our hands and grab them behind the support, bend their legs a little and rise with the basin, after which we slowly lower it, but not in the end, so that the belly is constantly intense (remember it, it is a very significant way).
In an approach we perform 20-30 repetitions.
2. Now we will slope forward by kneeling using the upper block.We take the cable and fall forward.In exhalation without sting, we begin to bend on the floor, under a short pause and return to the original position.
We perform 25-30 repetitions.
3. Increases of the body on a sloping bench.
The legs under the rollers, the hands are behind the head, inhale and turn the body by about 20 degrees.By pulling the body back, bend the back, as it was, placing the lower back on the bench to focus the voltage on the right abdominal muscles.We exhale at the end of the movement.
This exercise should be performed with multiple executions because it allows you to develop all abdominal muscles.
We perform 15-25 repetitions.
Is there a diet for a man who removes stomach and sides at home?
Is there a diet for a man who removes stomach and sides at home?
Nothing spoils the male figure as much as a large stomach and fats deposits on the sides in the form of rollers.In addition, they are in very young men who have few things to move and sit very much during a working day.
As a result, many men are in a hurry after working in the gym and on the stadiums to participate in their image.So what to do to those who for some reason cannot visit the stadium, how to remove the stomach and sides to a person in this case?There are many training programs for them that you can successfully train at home and of course a diet.
A diet that will help get rid of the belly and sides - an approximate menu
You have to eat three times a day.The section must be smaller than what you use to eat 30%.Try to eat slowly, carefully chewing food.
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 vegetable salad, two cooked sausages, coffee.
- For lunch - chicken, eggplant, yogurt and tea.
- For dinner - the beef liver with a vegetable salad and a piece of boiled fish.
Wednesday
- We have breakfast buckwheat and eggplant caviar, we 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.
- We have chicken and mushrooms.
- We have a fruit salad dinner 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, porridge rice, cup of coffee.
- In the afternoon - boiled potatoes with beans and tea.
- In the evening, treat yourself with a vegetable salad and risotto.
Sunday
- In the morning we eat corn salad and chicken.
- We have spaghetti lunch, boiled fish, vegetable salad, drink juice.
- We have dinner with fish salads and fruits.