The multiple champion in physical construction, our fitness trainer for many years of experience and rich professional experience tells us, how effective it is to drive sub -skin fat from the waist.So the word is given to our sports expert.
It is not without reason that the torso in the average person is a range of problems.The reality is that it is so by our mother-nature that sub-skin fat is more accumulated in this area, and this, alas, is not going from this.Someone has more, a person has less, there are only “mature” athletes at a professional level of training at their full absence, and even then, subject to focused attention on this part of the body.
What to do if there is nothing on your stomach, not like cubes, but ugly fat folds, ugly are hanging?- The answer is clear: we have to drive them!This we will do now.And the question is: how to do this?- Give me.
Well, first of all, you must stock it, as it is unlikely that it will come to correct the situation in one day or week.Fat tissues have accumulated on your waist for years!Do you think you can drive them in a few days?There are also months here, and perhaps even years (depending on the degree of neglect) related to careful work!And you have to be ready for this.Success will not get fast.The victory of the patient loves.
We will at the same time affect five directions:
- Aerobic training,
- Power training,
- A competent daily procedure,
- The right diet,
- and psychological training.
We choose this strategy of complex impact on all sides for a reason.At least one of these points was lost, there is a risk that you spend time in vain, without achieving the desired result.Or, anyway, the result will not be as good as it may be ... longer, each component will speak separately.
Aerobic effects on the body.
Many people think I want to download the stomach directly if I have folds on my stomach.And they put it very enthusiastic, directly with the insanity, but they do not yet get the result.And they are surprised: how?I train on my stomach, on the train - and the folds, as they were. The thing is that you have to fight radically with fat deposits!Not in one zone - but generally.We need to launch our internal mechanism, which Mother Nature gave us itself, which will destroy the excess of this muck.Moreover, Note, this is a very important task!This must be done first!Therefore, we start aerobic training on the fight against sub -breeding fat.And how to make aerobic effect on the body?Here are the most common options:
- Running or walking fast
- Jump jumping
- swimming in the pool,
- Cycling,
- Mobile dances, aerobics,
- Training on Cardiotracers,
- and others ...
In general, all these types of physical activity in which we have to work hard and breathe hard.Our pulse accelerates, increases the number of heart contractions, raises body temperature and blood pressure ... all this, this stimulates the burning mechanism of excess fat.Therefore, in our list of exercises to lose weight and sides without failure, and at number one, we turn cardio and aerobic loads for at least half an hour!This will give excellent start so we need the fat destruction processes.Moreover, throughout the body as a whole, and not just the stomach.What is strange, it has long been proven that scientists, even after his cardio introduction, does not stop the internal fat burning process sharply!It continues to operate for about 2 hours, even when we left the gym or fitness center for a long time.And we just have to do this!
Power exposure to the problem area.
Now when the process of fat is sent to it, it is time to express the second stage of combat against folders: Strength exercises are an emphasis on our area problems to lose weight and sides.So part of the fat will burn as a result of aerobic exposure, we will process the part and change in the muscles.Here are some most effective exercises to lose weight and sides:
- Cycles rises and the body is reduced from the APSA mounted.Change the load with the position of the hands, and if necessary, add the load to the weighted agents.
- The same, except on a trivial bench or, even better, the "Roman chair" at different angles with fixed legs.
- Turning is an analogue of SIT -APOS, but a more efficient exercise on the upper and middle third of PR.We do not raise the whole body at the same time, but first, then the shoulders, and so on, as if it were turning into the spiral (according to analogy with the toy "yo-he").
- The legs on the Swedish wall, or from the location hanging on the cross, or with an emphasis on a pitched shop - the exercise works perfectly the third lowest part of the press.Load small?- Weighted weighted bracelets on the ankles.
- Lowering the legs on the simulator: “Crossbar, Press, Bars” - the same thing, which perfectly affects the lower abdomen.Is it difficult to raise your feet right away?- Raise them with 90 degrees knee bent - drag your knees to the chest.First, so, - then you can do with straightened legs.
- The case is down on the blocked play.
- Work on a press machine at different angles in different estimates.
- Turning a special simulator.
- Athletes are fully prepared - the case lifts from the upside down site with fixed legs on the crossroad or on the Swedish wall.
- Cyclical rise of the body put aside - on oblique muscles of the press.
- Tilments of the body on the sides with resistance - the "metronome" so.
- For people who love for statics and Pilates: all the "bar" exercises all many variations.
Almost all of the above exercises can be done to turn on the sides - the rotation and slope of the case on the right or left.By adding such a modified repetition in each approach, not only will you affect the stomach, but also on your side, which will positively affect your torso's general form.
Training planning and daily routine.
Each of the above exercises is recommended to carry out 5 approaches with 15 repetitions in each set.And God prevents you from doing all the above in the same training session - click on the muscles, the crepature will appear, and immediately the desire to train further.Therefore, be afraid that they would be fought.Everything should be in moderation.There is also a bad change!
For one specifically taken training, select 3-4 practiced from the above, it is desirable that the emphasis on the impact of all parts of the abdominal muscles:
- The third upper,
- The third middle,
- And the third lower.
This is necessary to make a comprehensive impact on the full target zone.Also turn to the sides to join your work.
In the next training session, take the other 3-4 exercises, so exchange them from the lesson to the lesson.
The abdominal press is such a group of muscles, and it can be trained in principle at least only of course, it is too large with loads.If you think you are canceled, and the next day you have muscles of the stomach, it is best to refrain from new training, so that you do not sharpen your work.Spend those days with cardio loads until you get back completely.When pain goes the muscles - you can again affect your waist.
You can also help your body with well known rehabilitation procedures:
- float,
- Massage,
- Sauna or steam room.
By the way, the latter has a very positive impact on weight loss and getting rid of sub -skin fat, so if you have no contradiction, make sure you put these components in your daily routine.It has long been proven that visiting a bath or sauna once a week allows you to normalize your metabolism in the body, as well as get rid of toxins and other sincerity that comes from our body through sweat.At the same time, improve your skin, start breathing after long stagnation.
After good training and rehabilitation procedures, do not forget about rest and sleep good.This is also important for working on your own body.In the case of adequate recovery, there will be no progress in training, and, therefore, tangible results.
Slim meals.
Well, and, of course, another part of the work is your food.Without a thorough adjustment, you can not see belly and beautiful sides for you.What needs to change in your diet?
Well, first of all, we must immediately understand that we get rid of fat at all so that you increase their level again.Therefore, the intake of all resources into our body needs to be alleviated for its subsequent deposition.Try to exclude fatty foods from your diet.We also recommend forgetting salt and sugar in all its variations.Scientists have long proved that the exclusion from the diet improves all these aspects mostly our metabolism and, accordingly, our best.Reduce all kinds of cakes, cakes, sweets and other trash.You need carbohydrate - it is best to eat fruit or vegetables.It is natural and therefore useful than the artificially made confectionery chemistry of sugar.
Your diet should be based on proteins and carbohydrates, and, as mentioned above, a natural foundation.Squirrels will be a building material to process folds in the muscles.And carbohydrates will give you energy, so we need for aerobic training.
If you want to have fats, and without them, at all, choose useful omega-3 or omega-6.Eat the fish and "right meat."Forget pork, so Muslims do not eat that she is fat and harmful.
Food, fat burning acceleration.
Add to your diet
What will help you successfully fight extra pounds:
- Green tea - it has long been known that it stimulates weight perfectly and burns fat deposits.
- Pineapple juice or pineapple - the same, think, a product that promotes fast weight loss.
- Ginger,
- Grapefruit,
- And other utilities from our table.
While it seems that this will be a little, and those who want to finish their stomach to finish perfection, we recommend you buy a special sports nutrition drug - fat burner.This is not anabolik or steroid, so it will not have any hormonal change in your body.You should not be afraid about this!This is a natural drug that accelerates fats metabolism in our body.By using it regularly, you will fight an excessive radical method.The drug will not postpone the new one, and brutally destroy all the existing fat in your body.This add -on is that you can achieve the appearance of cubes on your steel press.So if your goal is these valuable cubes, unequivocally include the fat burner in your daily diet.
Diet.
Another important point: this is a diet.Trying to lose weight, then:
- Do not eat anything after 18:00, because it settles most of our sides eaten in the evening and at night.
- Reduce part doses.Take it and reduce your meal one -time.To this end, by the way, many small plates will help.When the plate is large, we do not notice how we eat a lot.And taking a smaller plate, and forced ourselves to report anything more there, we reduce most of the amount eaten.
- If you still want to eat, eat more often.That is, it is best to eat six times a day, just a little than three times, but falling to the dump.It is for this reason that the body builders and fitness models often eat, every two hours.
- Remember: bad habits such as smoking and alcohol have a negative impact on all processes in our body, and metabolism in particular.So eliminate this infection in the root!
Psychological attitude and the main conclusion.
Looking at all the above recommendations, you will certainly transfer step by step towards improving your side and your stomach, as well as the whole body as a whole.It is only important to remember that the outcome will not come to training, or one day.Therefore, changed your life!Love the sport!Love cardio traffic and the above exercises.You love rational nutrition and healthy lifestyle!And then over time, you will guarantee a great look for you what we want you from everyone!