So that your stomach is large and also the sides the sides were also visible, enough for a few months lying on the couch to eat different leaves in the form of cake, chocolate, ice cream and various other harmful foods.But to return to the previous shape and at the same time see beautiful relief, you will have to spend a lot of time.Of course, there are effective exercises to do this to allow you to find its cherished goal.In addition, in addition to training, it is very important and eating properly, one hundred percent will refuse calorie foods, transfer accents to vegetables, fruits, milk products and meat with a small fat content.
Here are some rules that must be taken into account.You must train three times a week, at least half an hour.The exercise is the most important right implementation, that is, a large number of repetition.You must also monitor breathing, where efforts are always exhaled.Stop choosing 3-4 practiced you and include them in the main complex.If we repetition of two or three approaches, make them 12-15 repetition.You should always start training with a hot TEP, where aerobic load is best suited for everyone, such as running rope or jumping.
In this section, we will consider exercises to lose weight and sides at home for both women and men.So for beginners, you need to buy comfortable sportswear, rug for sport and gymnastics hoop.
Of course, you heard that you cannot protect the abdomen with one pumping the press.It is necessary to make nutrition and fat on anaerobic loads, of course, this is right, but one thing is to remove all sub -skin fat, and another to strengthen and strengthen the impaired abdominal muscles.What we will do today, as it seems to make our internal organs tighten into the muscular corset and naturally the waist begins to greatly reduce the size.
Exercises that help lose weight in the stomach and sides in three days
For the stomach
Try to do the following exercises less without pause, failure and burning in the abdominal muscles.
All exercise must be controlled, do not relax while you return to the initial position.
Suddenly you will have a full rejection, stop, put a little break on you, and you will continue to complete the task.
1. We lie down on the back, loop our feet in the knees, hands behind the head and we will continue.
We only raise the shoulder blades that do not need to be dropped from the lower back from the rug and we reach as much as possible with the knees.During lowering, if you want to work out well, do not relax it, it should always be suspended.
We do 20 times in one approach.
In this exercise we will work on the oblique abdominal muscles.
Compatible on the rug, one leg is bent, and the second on it.We touch the knee angle, do not relax when you lower, the left hand can be laid on the stomach and do it according to our maximum capacity, keep the press in tension.Change the position of the leg and do the same.
The approach must be done 15-20 times.
3. Lying on the floor, take legs straight up and try to touch the legs with your hands.As we rise, we stretch as much as possible, and when we reduce it, we do not relax, we keep the body in good shape.This exercise is very effective, so try to do it properly.In the extreme movement, try to come as high as possible, hanging for 10 seconds in this position.
We do 15-20 times.
Exercises for the sides
1. We are lying down on the side, tending at the angle, making the feet and the little torso.This is necessary to use the sides and apply them to contract.
As we rise, we do not lower the body, do not lower the body and slow down slowly.
We repeat in the approach 30 times, after which we repeat the same on the other side.
2 We rely on the hand and we lower the housing and the maximum rise up.
We do 25 times in the approach, we repeat the same movements on the other side.
3. We stand, shoulder of foot -the -t -each, weapons on the sides, firstly displacement of the body on the right, and then left, and reduce the sides as much as possible.
All displacement is exhaled, but you do not have to fall forward and back, the accuracy of the exercise is done.
The amount of repetition in one approach should be at least 80-100 times.
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During the enlargement, we exhale, at this moment your working limb should be weather.
A repetition approach should be at least 25-30 times.We turn around and repeat everything the same as the other pedal.
Effective exercises in the gym
1. We are lying down on the bench at an angle, stretching out our hands and hitting them behind the support, bending the feet slightly and rising together with the pipe, and afterwards we slowly reduce it, but not to the end, so that the abdomen is always in tension (remember, this is a very important moment to work out your press), naturally lower the leg.
In one approach we repeat 20-30.
Now.We accept the cable and go on.On the exhale without jerks, we start bending on the floor, below we make a little break and we return to the initial position.
We make 25-30 repetition.
3. The body rises on a biased bench.
The legs under the rollers, the hands are behind the head, they inhale and tilt the body about 20 degrees.Falling the body back, loop the back, as it was, setting the lower axis of the bench to focus tension on the rectus abdominal muscles.We exhale at the end of the movement.
This exercise should be done with a multitude of death, as it allows you to develop all the abdominal muscles.
We make 15-25 repetition.
Is there a diet for a man who ends the stomach and the sides at home?
Is there a diet for a man who ends the stomach and the sides at home?
Nothing the male figure does not destroy as much as large stomach and fat deposits on the sides in the form of rollers.Moreover, they are in a young man who has little to move and sit enough during a working day.
Therefore, many men hurry after working in the gym and stadiums to participate in their figure.Well, what to do by those who can not visit the stadium for some reason, how to remove the stomach and sides for a man in this case?There are many training programs for them, and you can train successfully at home and of course diet.
Diet that will help get rid of the abdomen and sides - near -menu
You need to eat three times a day.The part should be smaller than the part you are practiced to eat 30%.Try to eat food slowly, chewing carefully.
Monday
- Breakfast - two boiled eggs, tomatoes, natural yogurt glass and coffee without sugar.
- Lunch is a fruit salad, boiled beef with mushrooms.
- Dinner - pea soup, boiled potatoes, tea.
Tuesday
- For breakfast - vegetable salad, two cooked sausages, coffee.
- For lunch - chicken, stewed eggplant, yogurt and tea.
- For dinner - beef liver with vegetable salad and boiled fish piece.
Wednesday
- We have breakfast buckwheat and egg caviar, drink a glass of juice.
- For lunch - beans soup, salmon salad, grape.
- Dinner - eggs, beets and boiled 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 a piece of cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is a beef with vegetables.
- Dinner - chicken wings, cheese, kefir glass.
Saturday
- For breakfast - boiled fish, rice porridge, cup of coffee.
- In the afternoon - boiled potatoes with beans and tea.
- In the evening, add a vegetable salad and riskto yourself.
Sunday
- In the morning we eat corn and chicken salad.
- We have lunch spaghetti, boiled fish, vegetable salad, drinking juice.
- We have dinner with fish salads and fruit.