For your stomach to become large and, besides the sides, they also appeared, enough for a few months lying on the couch to consume several delicacies in the form of a cake, chocolate, ice cream and other different and harmful foods.But to get back to the previous form and at the same time see a beautiful relief, you will need to spend a lot of time.Obviously, there are effective exercises for this, allowing you to reach your dear goal.In addition, in addition to training, it is very important and eating correctly, one hundred percent will need to refuse caloric foods, transfer accents to vegetables, fruits, dairy products and meat with a slight fat content.
Here are some rules that need to be taken into consideration.You need to train three times a week, at least half an hour.Exercise is the most important correct implementation, ie your technique, not a large number of repetitions.You also need to monitor your breath, where exhalation is always done in efforts.Stop choosing 3-4 exercises for you and include them in the main complex.Where each we repeat in two or three approaches, making them 12 to 15 repetitions.You should always start training with a hot -up, where an aerobic load is more suitable for everyone, such as running or jumping rope.
In this article, we will consider exercises to lose weight and sides at home for women and men.So for beginners, you need to buy comfortable sportswear, a sports rug and gym hoop.
Of course you heard that with a pressing the press, you can't protect your belly.It is necessary for nutrition and anaerobic loads that fall into fat, of course, this is certain, but one thing is to remove all subcutaneous fat and one to tighten and strengthen weakened abdominal muscles.What we will do today, because they seem to tighten our internal organs in the muscle corset and, of course, the waist will begin to decrease significantly in volume.
Exercises that will help lose weight in the abdomen and sides in 3 days
For the abdomen
Try to perform all the exercises to follow less without interruption, failure and burning in the abdominal muscles.
Each exercise must be controlled, do not relax when returning to the starting position.
Suddenly you will have a complete refusal, will stop, place a short break and continue to complete the task.
1. We lie down on the back, fold our legs on the knees, our hands behind our heads and continue.
We only increased the shoulder blades do not need to be torn from the lumbar region of the carpet and reach as much as possible to the knees.During lowering, if you want to discover the press well, do not relax it, it must be constantly in suspense.
We perform 20 times in an approach.
2. In this exercise we will work on the oblique abdominal muscles.
Lying on the carpet, one leg is bent and the second in it.We play the knee elbow, do not relax when lowering, the left hand can be placed in the stomach and do it according to our maximum abilities, keeping the press in tension.Change the leg position and do the same.
The approach should be performed 15-20 times.
3. Lying on the floor, lift the straight legs and try to touch your legs with your hands.When climbing, we extend as much as possible and, when we lower, do not relax, keep our body in good shape.This exercise is very effective, so try to do it more correctly.In the extreme movement, try to reach as high as possible while hanging for 10 seconds in this position.
We realize 15-20 times.
Sides
1. We lay aside, leaning against the elbow, performing lifting our legs and a little torso.This is necessary to use the sides and force them to contract.
When increasing, we exhale, we do not lower the body and immediately decrease slowly.
We perform repetitions in the approach 30 times, after which we repeat the same thing to the other side.
2. We trust the hand and lowered the accommodation and the maximum increase.
We do 25 times in the approach, turn around and repeat the same movements on the other side.
3. We stand, the legs of the shoulder width, the arms to the sides, first the displacement of the body to the right and then to the left, while reducing the sides as much as possible.
An expiration is made for each displacement, but you do not need to fall forward and backwards, the correction of exercise depends on it.
The amount of repetition in an approach should be at least 80-100 times.
4. We are sideways for support, you can go to the wall and run the legs to the side, while holding the sock for you, trying to make the heel with your leg at the top.
During the rise, we exhale, at this time your working member must be tense.
In the approach of repetition, it should be at least 25 to 30 times.We turn around and repeat everything the same way with the other leg.
Effective exercises at the gym
1. We lay on the bench at an angle, stretched our hands and grab them behind the support, bend our legs a little and get up with the pelvis, after which we slowly lower, but not until the end, so that the belly is constantly in tension (remember, this is a very important time to work in the press), naturally lifeline naturally.
In an approach, we performed 20 to 30 repetitions.
2. Now we will make the slope slope using the upper block.We took the cable and fell forward.In expiration without idiots, we began to bend on the floor, below we take a short break and return to the starting position.
We performed 25-30 repetitions.
3. Increases of the body in a sloping seat.
The feet under the rollers, the hands are behind their heads, inspire and include the body by about 20 degrees.Diping the body backwards, bend your back, as it were, laying the lower back into the seat to concentrate the tension in the abdominal muscles of the rectum.We expire at the end of the movement.
This exercise should be performed with multiple performances because it allows you to develop all abdominal muscles.
We realized 15-25 repetitions.
Is there a diet for a man who removes the stomach and the sides at home?
Is there a diet for a man who removes the stomach and the sides at home?
Nothing spoils both the male figure and a large stomach and fat deposits on the sides in the form of rolls.In addition, they are in very young men who have little to move and sit a lot for a business day.
Therefore, many men hurry after working at the gym and stadiums to get involved in their figure.Well, what to do with those who, for some reason, cannot visit the stadium, how to remove a man's stomach and sides in this case?There are numerous training programs for them, with which you can successfully train at home and, of course, a diet.
A diet that will help get rid of the abdomen and sides - an approximate menu
You need to eat three times a day.The part should be smaller than you are used to eating 30%.Try to eat slowly, carefully chewing the food.
Monday
- Breakfast - Two boiled eggs, tomatoes, a glass of natural yogurt and sugar -free coffee.
- Lunch is a fruit salad, cooked meat with mushrooms.
- Dinner - pea soup, boiled potatoes, tea.
Tuesday
- For breakfast - a vegetable salad, two cooked sausages, coffee.
- For lunch - chicken, cooked eggplant, yogurt and tea.
- For dinner - Meat liver with a vegetable salad and a piece of cooked fish.
Wednesday
- We have breakfast and eggplant and eggplant caviar, drink a glass of juice.
- For lunch - bean soup, salmon salad, grapefruit.
- Dinner - boiled eggs, beets and juice.
Thursday
- In the morning we eat oats, crab salad and tea.
- We have chicken for lunch and cooked mushrooms.
- We had dinner with a fruit salad and a piece of cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is a meat with vegetables.
- Dinner - Chicken wings, cheese, a glass of kefir.
Saturday
- For breakfast - cooked fish, rice porridge, cup of coffee.
- In the afternoon - potatoes cooked with beans and tea.
- At night, pamper with a vegetable salad and risotto.
Sunday
- In the morning, we ate corn and chicken salad.
- We have lunch spaghetti, cooked fish, a vegetable salad, drink juice.
- We had dinner with fish and fruits salads.