Boka and stomach are often the most problematic areas of girls.The hated folds prevent you from entering your favorite jeans and make the figure inadequate for the tight clothes.Let's try to find out how to eat correctly and what exercises you need to do to remove the sides.
Physical activity is an important part of weight loss.We collect to you the most effective exercises that will help you remove your stomach and sides.
A set of weight loss exercises
Heating.You need to start running any complex with a hot -up.Start kneading the joints from top to bottom.The heads of the head, circular movements on the shoulder and elbow joints, slopes to the side and down - this is minimal.
The first exercise.The main exercise is cheering in several versions.This part of the fitness complex works the entire press, provides a static and dynamic load.An additional load is obtained by the rear muscles - to form a strong corset.
Lie on the carpet, bend your knees so that your feet are on the floor, make your hands behind your head.Now lift the upper body and slowly return to the original state.
ATTENTION: Don't go up too loudly: As soon as the shoulder blades came out of the floor, you can go to bed slowly.
Feel the tension in the neck?Then you are taking her a lot to lift it forward.Try looking at the ceiling, holding your neck in a static position.
The second exercise.Landing legs.It helps discover the lower muscles of the press.
Lie on the carpet, stretch your legs straight and connect.Now lift your legs at an angle of 30, 45 and 90 degrees, try to make several climbs before lowering your legs.
Feel stress in the lower back?Put the palms under the buttocks.
The third exercise.A powerful blow to fat will cause the association of previous elements.Lie on to the floor, lift your legs at a 90 -degree angle, now lift your body as if you were twisted, trying to reach the socks.
The fourth exercise.Bike.This element is ideal for studying the sides.
Go to the rug, lift your legs folded to the knees, connect your palms on the back of your head.Now, lifting the body, strives to reach the left elbow in the right knee and vice versa.The knee and elbow should move toward each other.
Fifth exercise.Sidebar.It differs from the classic as it involves the side muscles of the press and promotes fat burning on the sides.
Lie on side.Now climb the elbow or palms, depending on the level of its preparation.Trap the legs from the floor, leaving a point of contact: the leg of the leg.Stay in this position as long as possible and repeat the complex to the other side.If you want to carry the body additionally, balance not with a supporting foot.
Hitch.This is the final stage of the exercise to remove the sides.We need to normalize the rhythm of the heart and relax the muscles.Fly for several minutes on the back or slow down to the side and legs.
All of these waist and sides exercises are easy to perform, do not require full physical training and you can perform them even at home.Boring at home?You can reduce the stomach in the salon, and excess removal will be faster using fitball and special elastics.
Cardio training to reduce the waist: Will there be an effect?
Go!Cardage cargo helps you lose weight, of course, the weight will leave not only by the sides and abdomen, but also from the whole body.Running, quick walk, jumping - if you do it from 45 minutes (the wrist should be over 120 beats), blood circulation in adipose tissue will increase, metabolism will accelerate.
Where fat comes from these parts of the body
Excessive volumes in these areas appear due to the consumption of a large number of calories: sweet, flour, all increases the insulin level.It is an ideal construction material for the formation of subcutaneous reserves.Also in women, this is due to the weakening of the press after delivery.
Therefore, physical activity should be combined with a harmonious diet - in the complex, these two factors will provide an excellent result.
Remember: You cannot lose weight in just one part of the body.Combining proper nutrition and sport, you will notice that the whole body was completely tight.
Rules of a flat abdomen
- No stress!Increases stress hormone level - cortisol.It will accumulate excess to combat the source of influence.Complex week?Go to the massage, pour out in the bath, drink herbs or extract from Valerian.
- Less alcohol.Is a beer belly a family expression?In addition, it may appear not only from beer, but also from any alcohol, there is a lot of sugar in popular cocktails.The main danger is that during the use of drinks that contain alcohol, a person ceases to control himself, all types of snacks and sweets climb in his mouth.It is better to drink white dry wine.
- There is no tall food -crop.Like or not, the amount of fat and harmful will have to be reduced.Remember to lose weight, you need calorie deficiency.But here can you choose an appropriate option for yourself: to refuse pizza or run for half an hour in the park?
- More vegetables and fruits.They contain fibers, so needed for the body during weight loss.Fresh product fibers fill the body, the feeling of hunger will not be felt so much.Add white fish and meat to the diet, but it is better to replace white rice with brown - you don't need food with a high starch content.
- Black list.Think in advance how you will replace ice cream, hamburgers and lemonade.There are low analogues for all these dishes.You can make ice cream with the banana, the hamburger is made of whole bread home and steam cooked chicken chops.
- Observe the water balance.The universal norm of water consumption is 8 glasses per day.This amount will accelerate metabolism, make the skin elastic and smooth.At first it may seem that the stomach has become more of water - it is not like that.In the body, a water exchange system is simply established.
- Physical activity.The main assistant in the fight against the excess of centimeters.In combination with proper nutrition, they will provide a quick and high quality result.It can be reached at home and in the salon with the help of a coach.
