The multi -champion in bodybuilding, our gymnastics trainer with years of experience and rich professional experience, will tell us how effectively we will drive the subcutaneous fat from the middle.Thus, the word is given to our athletic expert.
It is not without reason that the trunk in an average person is a problematic area.The fact is that it is so mounted by our mother-in mind that subcutaneous fat accumulates more in this area, and this, unfortunately, is not going to escape it.Someone has more, one has less, his full absence only has "mature" athletes of a professional level of training, and even then, under the end of focus on this part of the body.
What to do if it doesn't exist in your belly, not like cubes, but ugly, ugly fat folds hang?- The answer is obvious: we have to drive them!We will do this now.And the question is: How to do this?- Give me.
Well, first, you have to save because it is unlikely to prove to correct the situation in a day or a week.The adipose tissues have accumulated in your waist for years!Do you really think you can drive them in a few days?There are also months here, and maybe even years (depending on the degree of neglect) of painful work!And you have to be ready for that.Success will not come quickly.Victory loves the patient.
We will affect at the same time by five directions:
- aerobic training,
- power training,
- satisfied daily routine,
- The proper nutrition,
- and psychological training.
We choose this complex impact strategy on all fronts for one reason.By losing at least one of these points, you run the risk of spending time in vain, without having achieved the desired result.Or, in any case, the result will not be as good as it could be ... further, each element will speak separately.
Aerobic effects on the body.
Many mistakenly believe that if I have aspects in my stomach, then it is necessary to download exactly the stomach.And they train him with great enthusiasm, directly in insanity, but they still do not achieve the outcome.And surprised: How yes?I train my stomach, the train - and the folds as they were. The thing is that with fat deposits you need to fight radically!Not in a zone - but in general.We need to start our internal mechanism, which Mother Nature itself gave us, which will ruthlessly destroy the excess of this muck.In addition, observe, this is a Paramount Task!This must be done first!Therefore, from aerobic education we begin the fight against subcutaneous fat.And how to do an aerobic effect on the body?Here are the most common options:
- Running or fast walking
- jumps jumps
- swimming in the pool,
- Cycling,
- mobile dances, aerobics,
- Education in Cardiopremen,
- And others ...
In general, all these types of physical activity where we have to work intensively and breathe hard.Our pulse accelerates, the number of heart complexes rises, body temperature and blood pressure increase ... All this, activating the burning mechanism of excess fat.Therefore, in the list of exercises for weight loss and sides without failure, and in number one, we activate heart and aerobic loads for at least half an hour!This will give an excellent start so essential to us the processes of fat destruction.In addition, all over the body as a whole, and not just in the stomach.What is strange, scientists have long been proven that, even having completed the heart introduction, the internal fat burning process does not stop abruptly!It continues to operate for about 2 hours, even when we had left the gym or a gym for a long time.And we just need that!
Power report in the problem area.
Now that the fat burning process begins, it is time to express the second stage of the battle against the folds: the power exercises for weight loss and sides are an underlined effect on our problematic space.Thus, part of the fat will burn as a result of the aerobic exposure, process and convert the section to the muscles.Here is a series of more effective exercises for weight loss and sides:
- Circularly increases and reducing the body from lies-sit -aps.Change the load with the position of the hands and, if necessary, add the load to the wealth factors.
- The same thing, only on a misleading bench or, even better, in the "Roman chair" at different angles with fixed legs.
- Twishing is an analogue of sit -apos, only a more effective exercise in the upper and middle third of Pres.We do not raise the whole body at the same time, but at the beginning, then the shoulders, and so on, as if it is turning to the spiral (analogy to the game "Yo-He").
- It increases the legs on the Swedish wall or from the place hanging from the crossroads or with emphasis on a sloping store - the exercise is perfectly operated by the lower third of the type.Little load?- Station gravity bracelets in the ankles.
- Working the legs to the simulator: "Crossbar, Press, Bars" - the same thing, perfectly affects the lower abdomen.Is it difficult to lift your legs right away?- Raise them with 90 degrees knees bent - Pull your knees to the chest.So at first - then you can make with straightened legs.
- The push of the case is down in the block frame.
- Work on a type of type at different angles in different views.
- Turning into a special simulator.
- For completely prepared athletes - lifts of the case upside down with fixed legs on the cross or the Swedish wall.
- The circular lifting of the body sideways - in the oblique muscles of the type.
- Body locations on the sides with resistance - the so - called "metronomic".
- For enthusiasts of static and pilates: "Bar" exercises in all its many variants.
Almost each of the above exercises can be performed by twisting on the sides - rotation and slope of the case to the right or left.By adding such amended repetitions to each approach, you will affect not only your stomach but also your sides, which in the complex will only affect the general form of your trunk in the complex.
Training programming and daily routine.
Each of the above exercises is recommended to make 5 approaches with 15 repetitions in each set.And God forbids you to do all of the above in the same workout - click on the muscles, the crisis will appear and immediately the desire to train further will disappear.Therefore, you are afraid of excessive training.Everything must be in moderation.The alternation is also bad!
For a specially received training, select 3-4 exercises from the above, it is desirable that the emphasis on the impact records all parts of the abdominal muscles:
- The upper third,
- The middle third,
- And the lower third.
This is essential for a complete effect on the entire target zone.Also add twist to the sides to engage your sides in the project.
In the next workout, get the other 3-4 exercises so you are constantly alternating from the lesson to the lesson.
The abdominal type is such a muscle group, which, in principle, can be trained at least every day, unless it is of course overestimated.If you feel it is reversed and the next day you have abdominal muscles, it is best to avoid new education so as not to worsen your excessive education.Spend such days to heart loads until you are fully recovered.When muscle pain passes - you can affect your waist again.
You can also help your body with well -known rehabilitation processes:
- swimming,
- massage,
- Sauna or steam bath.
By the way, the latter also has a very positive effect on weight loss and get rid of subcutaneous fat, so if you do not contraindications, be sure to include these ingredients in your daily routine.It has long been shown that visiting a bathroom or sauna at least once a week allows you to smooth your metabolism to the body, as well as get rid of toxins and other unstable coming out of our body through sweat.At the same time, improve your skin, which will begin to breathe after a long stagnation.
After good training and rehabilitation processes, do not forget about a good rest and sleep.This is also important for work in your body.Because without sufficient recovery, there will be no progress in education and, consequently, tangible results.
Functional meals.
Well, and, of course, another element of work for yourself is your food.Without its thorough adaptation, you can't see you a beautiful belly and sides.What should change in your diet?
Well, first, we have to understand immediately that we will get rid of fat at all so that you can again increase its level.Therefore, it is necessary to level all the intake of resources in our body for its subsequent deposition.Try to block fatty foods from your diet.We also recommend that we forget about salt and sugar in all its variants.Dietetics scientists have long proven that the exclusion of nutrition from all these two elements is already greatly improved our metabolism and, consequently, our source.Minimize all kinds of cakes, cakes, sweets and other rubbish.You need a carbohydrate - it's best to eat a fruit or a vegetable.It is natural and therefore useful by confectionery chemistry artificially made of sugar.
Your diet should be based on protein and carbohydrates and, as mentioned above, natural origin.Squirrels for you will be building materials for processing folds in muscles.And carbohydrates will give you energy, so essential for us for aerobic training.
If you really want fats, and without them, at all, choose useful omega-3 or omega-6 fats.Eat fish and "right meat".Forget her pork, her Muslims, so they do not eat that she is fat and harmful.
Food, acceleration of fat burning.
Add to your diet
What will help you fight successfully extra pounds:
- Green tea - it has long been known to drive weight perfectly and burns fat deposits.
- Pineapple or pineapple juice - the same, consider a product that promotes rapid weight loss.
- Ginger,
- Grapefruit,
- And another utility from our table.
To whom and this will look a little, and those who want to finish their belly to complete perfection, we recommend buying a special sports nutrition medicine - a fat burner.This is not an anabolic or steroid, so it will make no hormonal change in your body.You should not be afraid of this!This is a natural drug that accelerates the metabolism of fats in our body.Using it regularly, you will fight the excessive radical method.The drug will not let the new one be postponed and will violently eliminate all existing fat in your body.With this addition you can achieve the appearance of cubes in your steel type.So if your goal is these valuable cubes, they without doubt the fat burner in your daily diet.
Diet.
Another important point: This is a diet.You want to lose weight, then:
- Do not eat anything after 18:00 because it is more settled on our sides, because they are eaten at night and night.
- Reduce the doses of part.Take it and reduce one -year meal.That is why, by the way, the small plates will help a lot.When the plate is large, we do not notice how we eat a lot.And taking a smaller dish, and forcing ourselves to mention nothing there anymore, we greatly reduce the amount of the eating.
- If you want to eat, eat more often.That is, it is best to eat six times a day, but a little than three times, but it falls on the dirt road.That is why bodybuilders and exercise models eat so often, every two hours.
- Remember: bad habits such as smoking and alcohol also have a negative impact on all processes in our body and in particular metabolism.So eliminate this infection at the root!
Psychological attitude and the main conclusion.
By observing all of the above recommendations, you will surely move step by step towards improving the appearance of your sides and abdomen, as well as the whole body as a whole.It is important to remember that the result will not come for a training or a day.So change your life!Love the sport!Love Cardio Traffic and the above exercises.Love logical diet and a healthy lifestyle!And then over time, an excellent appearance will guarantee what we wish you from all our hearts!