The multiple champion in bodybuilding, our fitness coach with many years of experience and rich professional experience, will tell us what efficacy will boost the subcutaneous fat of the waist.So the word is given to our sports expert.
It is not without reason that the trunk in an ordinary person is a problem area.The fact is that it is so placed by our mother mother that subcutaneous fat is more accumulated in this area, and this, unfortunately, will not move away from it.Someone has more, someone has less, their complete absence has only "mature" athletes of a professional training level and yet subject to attention focused on this part of the body.
What to do if there is not in your belly, not like cubes, but unpleasant and ugly fat folds hanging?- The answer is obvious: we should conduct them!This is what we will do now.And the question is: how to do that?- Give me.
Well, first, you need to stock up, because it is unlikely to be corrected the situation in a day or a week.Fat fabrics accumulated at your waist for years!Do you really think you can conduct them in a matter of days?Also for months here and perhaps until years (depending on the degree of negligence) of thorough work!And you must be ready for it.Success will not come quickly.Victory loves the patient.
We will immediately influence from five directions:
- Aerobic training,
- Energy training,
- Daily routine planned with competence,
- The right diet,
- and psychological training.
We chose this complex impact strategy on all fronts for one reason.Losing at least one of these points, you risk spending time in vain, without achieving the desired result.Or, anyway, the result will not be as good as it could ... In addition, each component will speak separately.
Aerobic effects on the body.
Many mistakenly think that if I have folds in my stomach, it is necessary to lower the stomach exactly.And they train him with great enthusiasm, directly to madness, but do not yet achieve the result.And they are surprised: what do you mean?I train my stomach, training - and the folds, as they were. The problem is that with fat deposits you need to fight radically!Not in a zone - but in general.We need to launch our internal mechanism, which Mother Nature herself has given us, which will destroy the excess of this dirt without mercy.Also, note, this is a primordial task!This must be done first!Therefore, it is from aerobic training that we begin the fight against subcutaneous fat.And how to perform an aerobic effect on the body?Here are the most common options:
- Running or Quick Walk
- jumping jumps
- swimming in the pool,
- cycling,
- mobile, aerobic,
- Training in cardiotacers,
- and others ...
In general, all these types of physical activity, where we have to work hard and breathe hard.Our pulse accelerates, the number of heart contractions increases, body temperature and blood pressure increase ... All, just trigger the excess fat burning mechanism.Therefore, on our list of exercises to lose weight and sides without fail and, in number one, we activate cardio and aerobic loads for a minimum of half an hour!This will give us a great beginning for us the processes of fat destruction.Also, all over the body as a whole, not just in the stomach.Which is curious, scientists have long been shown to have been shown that, even though it has completed its cardio introduction, the internal fat burning process not to be sharply!He continues to operate for about 2 hours, even when we leave the gym or a fitness center.And we just need it!
Energy exposure to the problem area.
Now that the fat burning process is launched, it is time to express the second stage of the fight against folds: strength exercises to lose weight and sides are an emphasized effect on our problematic area.Therefore, part of fat burns as a result of aerobic exposure, we will process and transform the part into the muscles.Here are several more effective exercises to lose weight and sides:
- Cyclic increases and lowering the body of the lies.It varies the load with the position of the hands and, if necessary, add the load to the weighting agents.
- The same thing, only in a sloppy or even better seat in the "Roman chair" at different angles with fixed legs.
- Twisting is an analog of sites, just a more effective exercise on the superior and middle thirds of Pres.We did not raise the whole body at once, but at first, then the shoulders, and so on, as they became the spiral (by analogy with the toy "Yo-He").
- Increases of the legs on the Swedish wall, or the position hanging from the crossbar, or with emphasis on a sloping store - the exercise works perfectly in the lower third of the press.Little load?- Weight -dressing bracelets in the ankles.
- Lowering the legs in the simulator: “Crossbar, press, bars” - the same thing, perfectly affects the lower abdomen.Is it hard to lift your legs immediately?- Raise them with 90 degrees on their knees folded - Pull your knees into your chest.At first, then - then you can do it with straightened legs.
- The impulse of the cabinet is lowered in the block frame.
- Work on a press machine at different angles at different projections.
- Cheering in a special simulator.
- For completely prepared athletes - Elevators of the case from a head position with fixed legs on the transverse bar or the Swedish wall.
- Cyclic body survey - in the oblique muscles of the press.
- Body tiles to sides with resistance - the "metronome" called.
- For Statics and Pilates lovers: "Bar" exercises in all their many variations.
Almost each of the above exercises can be performed with twist on the sides - rotation and tilt of the box to the right or left.By adding these modified repetitions to each approach, you will affect not only the stomach, but also its sides, which in the complex will only positively affect the overall form of your trunk.
Training planning 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 everything above in the same training session - click on the muscles, the crepature will appear and immediately the desire to train more will disappear.So be afraid of overtraining.Everything must be in moderation.The exchange is also bad!
For a specifically performed training, select 3-4 exercises from the above, it is desirable that the emphasis of the impact captures all parts of the abdominal muscles:
- The upper third,
- The third of the middle,
- And the lower third.
This is required for a comprehensive impact throughout the -alive zone.Also add to the sides to wrap your sides at work.
In the next training session, do the other 3-4 exercises and alternate them from the lesson to the lesson.
The abdominal press is a muscle group, which in principle can be trained at least every day, unless it is exaggerated with cargo.If you feel that you are rolled up and the next day you have abdomen muscles, it is better to abstract from new training, so as not to aggravate your excess training.Dress these days to cardio loads until you recover completely.When muscle pain passes - you can affect your waist again.
You can also help your body with well -known rehab proceedings:
- swimming,
- massage,
- Saune or steam sauna.
By the way, the latter also has a very positive effect on weight loss and gets rid of subcutaneous fat;Therefore, if you do not have against -indications, include these components in your daily routine.It has long been proven to visit a bath or sauna at least once a week allows you to normalize your body metabolism, and get rid of toxins and other evils that come out of our body through sweat.At the same time, improve the skin, which will begin to breathe after a long stagnation.
After good training and rehabilitation procedures, do not forget a good rest and sleep.This is also important to work on your own body.Because without sufficient recovery, there will be no progress in training and, consequently, tangible results.
Small meals.
Well, and, of course, another component of work itself is your food.Without your full adjustment, you can't see it a beautiful and side abdomen.What needs to be changed in your diet?
Well, first, we must immediately understand that we get rid of fat so that you increase your level again.Therefore, it is necessary to flatten all the intake of resources in our body for its subsequent statement.Try to exclude fatty foods from your diet.We also recommend forgetting salt and sugar in all its variations.Scientists of Dietetologists have long proved that the exclusion of the diet of all these two elements already improves our metabolism and therefore our well.Minimize all types of cakes, cakes, sweets and other trash.You need a carbohydrate - it is better to eat a fruit or a vegetable.It is natural and, therefore, useful than the artificially made of sugar chemistry.
Its diet should be based on protein and carbohydrates and, as mentioned above, natural origin.Squirils for you will be building materials for folding in the muscles.And carbohydrates will provide energy, so it is necessary for aerobic training.
If you really want fats and without them, choose the useful omega-3 or omega-6 fats.Eat the fish and "correct meat".Forget the pork, its Muslims, so they do not eat it is fat and harmful.
Food, accelerating fat burning.
Add to your diet
What will help you successfully fight extra pounds:
- Green Tea - It is long known that it triggers the weight perfectly and burns fat deposits.
- Pineapple or Pineapple Juice - The same, consider a product that promotes rapid weight loss.
- Red-haired,
- Grapefruit,
- And another usefulness of our table.
For those who and this will look a little, and those who want to finish their belly to complete perfection, we recommend that you buy a special sport nutrition drug - a fat burner.This is not an anabolik or steroid, so it will not make any hormonal change in your body.You should not be afraid of it!This is a natural drug that accelerates fat metabolism in our body.By using it regularly, you will combat the excess of radical method.The drug will not let the new be postponed and will brutally eradicate all the fat in your body.It is with this addition that you can reach the appearance of the cubes on your steel press.Therefore, if your goal is these precious cubes, include the fat burner in your daily diet.
Diet.
Another important point: this is a diet.I want to lose weight, then:
- Do not eat anything after 18:00, because it settles more on our side, because it is eaten at night and night.
- Reduce the doses of portions.Take and reduce your unique meal.For this, by the way, small dishes will help a lot.When the dish is large, we do not realize how we eat a lot.And taking a smaller dish and forcing us not to report anything else there, we widely reduced the amount of eating.
- If you still want to eat, eat more often.That is, it is better to eat six times a day, but a little three times, but falling into the dump.This is why bodybuilders and fitness models eat a lot every two hours.
- Remember: bad habits such as smoking and alcohol also negatively affect all processes in our body and the particular metabolism.So eradicate this infection at the root!
Psychological attitude and the main conclusion.
Observing all the above recommendations, you will definitely move step by step to improve 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 training or one day.So change your life!Love the sport!I love cardio traffic and the exercises above.Love rational nutrition and a healthy lifestyle!And then, over time, an excellent look will be guaranteed to you what we want from all our hearts!