Multiple champion in bodybuilding, our fitness trainer with many years of experience and rich professional experience, tells us how effectively it will affect the subcutaneous fat.So the word is given to our sports expert.
It is not in vain that in the average person the torso is a problematic area.The fact is that our mother-in-law is so located that subcutaneous fat is most accumulated in this area, and unfortunately it is not going to escape it.Someone has more, someone has less, their perfection has only "mature" athletes about professional training level, and even in the focus of this part of the body.
What to do, if not on your fist, not like cubes, but a nasty, ugly greasy folds?- The answer is obvious: we have to manage them!This is what we will do now.And the question is: How to do it?- Give me.
First, you need to include supplies, as it is unlikely that it will turn out to be a day or week.Fat fabrics have accumulated over the years!Do you really think you can drive them in a few days?There are also months, and maybe even years (depending on the quality of the neglect) about tumultuous work!And you have to be ready for that.Success will not come quickly.The patient loves victory.
We will have a simultaneous effect from five directions:
- Aerobic training,
- Power Training,
- A competently planned daily routine,
- The right diet,
- And psychological training.
We choose this strategy of difficult influence on all fronts for reasons.Losing at least one point, you risk spending time without achieving the desired result.Or, in any case, the result will not be as good as it can be ... further, each component will talk separately.
Aerobic effects on the body.
Many people mistakenly think that if I have folds on my stomach, then it is necessary to download the stomach accurately.They train him with great enthusiasm, directly mad, but they still can't achieve the result.And they are surprised: how is it?I train my belly, trains - and folds like they were. The point is that fat deposits need to be radically fighting!Not in one zone - but in general.We need to start with our inner mechanism, which has given us the mother nature itself, which mercilessly destroys the excess of these vessels.Moreover, you notice that this is a major task!It has to be done first!Therefore, from aerobic exercise we start fighting subcutaneous fat.And how to make aerobic effect on the body?Here are the most common options:
- Running or quick to walk
- jumping jumps
- Swimming in the pool,
- On the bike,
- Mobile dances, aerobics,
- Training about cardiottes,
- And others ...
In general, all types of physical activity where we should work intensively and breathe hard.Our pulse accelerates, the number of cardiac compression increases, body temperature and blood pressure increases ... all this simply causes excess fat burning mechanism.Thus, without the weight and parties of the exercises on our list, and in the number one issue, we carry cardio and aerobic loads for at least half an hour!This will allow us to start with the excellent start of fat destruction processes.Moreover, throughout the body, as a whole, not just on the stomach.Interestingly, scientists have long proven that even after the end of the cardio introduction, the internal process of fat burning does not stop dramatically!It continues to work for about 2 hours, even when we have long left the gym or fitness center.And we just need it!
Energy impact in the problem area.
Now that the fat burning process is launched, it is time to vote for the second stage to fight the fight against the fight: forces exercises for weight loss and the parties emphasize our problem area.So, as part of the fat will burn as a result of aerobic exposure, we will process and move the part of the muscles.There are many most effective exercises here to lose weight and sides:
- The cyclic grows and the body reduces lies-sit-posts.Replace the load with the position of the hands and, if necessary, add the load to weight agents.
- The same thing, just a careless chair or, even better, on a "Roman chair" at different angles, with fixed legs.
- Twisting is an analogue of Sit -apos, with only a more effective exercise for the upper and middle third of the press.We did not grow the whole body at once, but at first, then shoulders, etc.
- Raising legs on the Swedish wall, or from a cross -hanging position, or an accent on the inclined store - the exercise works perfectly on the lower third of the press.A little load?- Dress weight bracelets on ankles.
- The leg simulator fell: "Cross, Press, Bars" - the same thing, works well on the bottom of the abdomen.Is it difficult to climb your feet immediately?- Raise them with 90 degrees bent - knees pull to the chest.At first, so - then you can make straight legs.
- The case is down on the block frame.
- Work on a press machine in different angles with different forecasts.
- Deviation on a special simulator.
- Completely prepared athletes - case elevators from position upright, fixed legs, cross or Swedish wall.
- Cyclic climbing of the body - press binding muscles.
- The inclined sides of the body to the sides with resistance - so called"Metronome".
- For statistics and Pilates lovers: Exercises "Bar" with its many variations.
Almost each of the above -mentioned exercises can be done by scrolling the pages - rotating the case and sloping to the right or left.With the addition of such altered repetitions with each approach, you will act not only on the stomach but also on your sides, which will only have a positive effect on the general form of your torso.
Training planning and daily routine.
Each of the exercises listed above is recommended to make 5 approaches, 15 of which are repeated in each set.And God forbid you to do all of the above at the same exercise session - click on the muscles, crepes will appear, and the desire for further exercise will disappear immediately.Therefore, you are afraid of overlapping.Everything should be moderate.Switching is also bad!
For specially conducted training, select 3-4 exercises from the above, preferably accent on all parts of the abdominal muscles:
- The top of the third,
- In the middle third of a
- And the lower third.
This is necessary for a comprehensive impact on the entire target area.Also add the sides of the fate to get your sides involved in the job.
Then go to the exercise session with other 3-4 exercises and so constantly alternate them from lesson.
The abdominal press is a group of such muscles that, in principle, can be at least daily training, unless of course this load is not exaggerated.If you feel that you are overwhelmed and have abdominal muscles the next day, it is best to refrain from new exercise so as not to exaggerate your excessive.Give such days a cardio load until you recover.When muscle pain passes - you can still act on the waist.
You can also help your body with well -known rehabilitation procedures:
- Swimming,
- Massage
- Sauna or steam room.
By the way, the latter also has a very positive effect on weight loss and subcutaneous fat removal, so if you have no contraindications, make sure you include these components in your daily life.It has long been proven that visiting a bath or sauna allows you to normalize your metabolism in the body at least once a week, as well as to get rid of toxins and other nonsense from our body.At the same time, improve your skin, which will start breathing after a long stagnation.
After good exercise and rehabilitation procedures, do not forget to have a good rest and sleep.This is also important when working on your own body.Without sufficient recovery, there will be no progress in the training and therefore tangible results.
Weak nutrition.
And, of course, another component of working on your own is your food.Without its thorough adjustment, you can't see the beautiful belly and sides.What should change in your diet?
First of all, we should immediately understand that we do not get rid of fat at all, so you still increase its level.Therefore, it is necessary to flatten the resources in our body for further deposition.Try to exclude fatty foods from your diet.We also recommend that you forget about salt and sugar with all its variations.Scientists from dieticians have long proven that the exclusion of these two elements from the diet has already largely improves our metabolism and, consequently, our well -being.Reduce all kinds of cakes, cakes, sweets and other trash.You need carbohydrates - it is best to eat fruits or vegetables.It is natural and therefore useful than pastry chemistry that is artificially made of sugar.
Your diet should be based on proteins and carbohydrates and, as mentioned above, natural origin.Squirrels will be building materials for you to process muscle folds.And carbohydrates give you energy, so it is necessary for us to exercise.
If you really want fats and without them, then choose a useful Omega -3 or Omega -6 fats.Serve with fish and "straight meat".Forget the pork, its Muslims do not eat that it is fat and harmful.
Food, fat burning acceleration.
Add your diet
What helps you successfully fight extra pounds:
- Green Tea - It has long been known that it is perfectly pushing for weight and burning fat deposits.
- Pineapple or Pineapple Juice - Same, Consider, a product that promotes rapid weight loss.
- Ginger-
- Grapefruit-
- And other utilities from our table.
For whom and it seemed a bit and those who want to complete the belly perfection, we recommend buying a special sport nutrition - fat burns.This is not anabolism or steroid, so it will not cause any hormonal changes in your body.You should not be afraid of that!It is a natural drug that accelerates the metabolism of fats in our body.Using regularly, you are fighting the extra radical method.The drug will not allow the new to delay and severely eliminate all existing fats in your body.With this addition you can achieve the appearance of cubes on your steel press.So if your goal is these precious cubes, unequivocally include fat burns in your daily diet.
Diet.
Another important point: this is a diet.Losing weight, then:
- Nothing eat after 18:00, because it stops most on our side-eating in the evening and at night.
- Reduce doses of part.Take it and reduce your disposable meal.For this, by the way, small plates will help a lot.When the plate is large, we do not notice how we eat a lot.And taking a small plate and forcing us to tell yourself nothing there, we largely reduce the amount of eating.
- If you still want to eat, eat more often.That is, it is best to eat six times a day, but three times a little, but to the landfill.It is for this reason that bodybuilders and fitness models eat so calledEvery two hours.
- Remember: Bad habits such as smoking and alcohol also have a negative effect on all processes in our body and especially metabolism.So eliminate this infection in the root!
Psychological attitude and the main conclusion.
By observing all of the above recommendations, you will definitely move step by step on your sides and abdomen, as well as the whole body as a whole.It is only important to remember that the result will not come for one exercise, or one day.So change your life!Love the sport!I love cardio trafficking and the above exercises.Love rational nutrition and a healthy lifestyle!And then, over time, the excellent appearance will be guaranteed for you, whatever you want from our whole heart!