In order to make your stomach large and plus sides appear, it is enough for two months to eat different delicate cake, chocolate, ice cream and other different, harmful foods.But to return the previous shape and at the same time see beautiful terrain, you will need to spend a lot of time.Of course, there are effective exercises that allow you to reach their cherished goal.In addition to training, it is very important and eating properly, it will require one hundred percent to refuse calorie foods, to transfer accents to vegetables, fruits, dairy products and meat, with small fat content.
Here are some rules that are needed.You have to train three times a week for at least half an hour.Exercise is the most important proper implementation, that is, its technique, not a large number of repetitions.You also need breathing monitoring, where exhalation is always for effort.Stop choosing 3-4 exercise for you and enter them in the main complex.Where we repeat each in two or three approaches, which will make them 12-15 repetitions.You should always start training warm, where aerobic load is best suited for everyone, such as running or jumping on a rope.
In this article, we will discuss exercises for weight and losing sides for both women and men.So for beginners, you need to buy comfortable sports clothes, carpet for sports and gymnastics.
Of course, you have heard that one press pump you cannot protect the fist.It is necessary to feed anaerobic loads and burn fats, of course, this is true, but one thing is to remove subcutaneous fat and the other to tighten and strengthen the abdominal muscles.What we will do today, because they seem to be tightening our internal organs in the muscle corset and naturally, the waist will begin to significantly reduce the volume.
Exercises that will help reduce the weight of the abdomen and sides in 3 days
For the abdomen
Try to perform all the following exercises without breaks, failure and abdominal muscles.
Each exercise should be controlled, not resting when returning.
Suddenly you will have a complete refusal, stop, place a small pause and then continue the task.
1. We lay on our backs, our feet on our knees, our hands with our heads and we will continue.
We just do not need shoulder blades from the bottom of the carpet and reach the knees as much as possible.When you want to work well, if you want to work well, do not rest it, it should be permanently suspended.
We finish 20 times one approach.
2. In this exercise we will work on the abdominal cavity muscles.
He lay on the carpet, one leg bent and the other on it.We touch the knee elbow, do not rest when the lower hand, your left hand can relax on the stomach and do it as we maximize our capacity, press the press.Change the position of the foot and do the same.
The approach should be implemented 15-20 times.
3. He lay on the floor, raised his straight legs and touched his feet with his hands.When we grow, we cut it as much as possible, and when we reduce it, do not rest, we hold 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, and hang this position for 10 seconds.
We finish 15-20 times.
Exercises for the sides
1. We were sitting next to us, leaning toward the elbow, raising the legs, and a small torso.This is necessary to use the sides and force them with a contract.
When raising, we wake up, do not reduce the body and slowly slowly slowly.
We repeat the approach 30 times, after which we repeat the same on the other side.
2. We rely on our hands and make the house down and maximum rise.
We make an approach 25 times, come back and repeat the same movements on the other side.
3. We finish standing, shoulder width, arms on the shoulders, first moving the body to the right, then to the left, and reducing the sides as much as possible.
Remove for each movement, but you do not need both forward and back, the correctness of the exercise depends on it.
The amount of recurrence with one approach should be at least 80-100 times.
4. We support the support, you can reach the wall and raise your feet to the side, and hold the socks, try to make the heel on the top.
During the rise, we will wake up, at the moment your work limb must be tense.
Repeat approaches should be at least 25-30 times.We come back and repeat everything on another leg.
Effective exercises in the gym
1. We sat on a chair at an angle, rolled our hands and held them back, slightly grabbed our feet and slid down with the pelvis, after which we would slowly reduce it, but not to the end, so that the bumps are constantly in tension (remember, this is a very important moment for your press).
With one approach we perform 20-30 repetitions.
2. Now we will tilting tilting to kneel using the top block.We take the cable and I'm ahead.Without exhalation, we start to bend the floor, below we make a little pause and go back to the starting state.
We perform 25-30 repetitions.
3. Raise the body on an inclined chair.
The legs beneath the roller, your hands are on the back, inhale and tilting your body about 20 degrees.Turn back to the back of the body, turn the back, as it was, throwing the lower part on the bench so that tension on the abdominal muscles.We run out at the end of movement.
This exercise should be carried out with multiple death penalties as it allows you to develop all abdominal muscles.
We perform 15-25 repetitions.
Is there a diet for a man who removes the stomach and sides at home?
Is there a diet for a man who removes the stomach and sides at home?
Nothing will spoil the male figure as much as the large stomach and fat deposits on the sides.Moreover, they are very young people who have a lot to move and sit during the workday.
Thus, many men are in a hurry to get involved in the gym and stadiums to get involved in their figure.What to do for those who do not visit the stadium for some reason, how to remove the stomach and parties in this case man?There are many curriculum for them that you can successfully train at home and, of course, a diet.
A diet that will help to get rid of the abdomen and sides - the estimated menu
You should eat three times a day.Part should be less than the one you use to eat 30%.Try to eat slowly, careful chewing food.
Monday
- Breakfast - Two boiled eggs, tomatoes, a glass of natural yogurt and coffee without sugar.
- Lunch is a fruit salad, boiled beef with mushrooms.
- Dinner - peas soup, boiled potatoes, tea.
Tuesday
- For breakfast - vegetable salad, two boiled sausage, coffee.
- For lunch - chicken, stewed eggplant, yogurt and tea.
- For dinner - beef liver with vegetable salad and a slice of cooked 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, beetroot and juice.
Thursday
- In the morning we eat oatmeal, crab salad and tea.
- We have lunch chicken and stewed mushrooms.
- We have dinner with fruit salad and cheese.
Friday
- Breakfast - boiled eggs, chickens, vegetables, tea.
- Lunch is beef with vegetables.
- Dinner - chicken wings, cheese, cup kefir.
Saturday
- Breakfast - boiled fish, rice porridge, cup of coffee.
- In the afternoon - boiled potatoes with beans and tea.
- In the evening, give up on vegetable salad and risotto.
Week
- In the morning we eat salad with corn and chicken.
- We have lunch spaghetti, cooked fish, vegetable salad, we drink juice.
- We have dinner with fish salads and fruits.