For your stomach to become large and the sides also appear, it is enough for a few months lying on the sofa to eat various toilet in the form of a cake, chocolate, ice and other different harmful foods.But to return to the previous form and see a beautiful relief at the same time, you will have to spend a lot of time.Of course, there are effective exercises for this allowing you to come to their darling goal.In addition, in addition to training, it is very important and eating properly, one hundred percent will have to refuse calorie foods, vegetable transfer accents, fruits, dairy products and meat with a slight fat content.
Here are some rules that must be taken into account.You have to train three times a week, at least half an hour.The exercise is the most important correct implementation, that is to say its technique, not a large number of repetitions.You should also monitor breathing, where expiration is always made on efforts.Stop choosing 3-4 exercises for you and include them in the main complex.Where each we repeat in two or three approaches, which makes them 12 to 15 repetitions.You must always start to train with a hot-UP, where an aerobic load is best suited to everyone, like running or jumping the rope.
In this article, we will consider exercises to lose weight and home teams for women and men.So, to start, you need to buy comfortable sportswear, a carpet for sports and gymnastics.
Of course, you have heard that with a press pumping, you cannot protect the belly.It is necessary for nutrition and anaerobic charges with fat combustion, of course, it is true, but it is one thing to eliminate all subcutaneous fats, and another to tighten and strengthen the weakened abdominal muscles.What we will do today, because they seem to tighten our internal organs in the muscular corset and naturally the size will start to considerably decrease the volume.
Exercises that will help lose weight in the abdomen and sides in 3 days
For the abdomen
Try to perform all the following exercises less without break, failure and burn in the abdominal muscles.
Each exercise must be checked, do not relax when you return to the starting position.
Suddenly, you will have a complete refusal, stop, put a short break, then continue to finish the task.
1. We lie on the back, folds our legs in the knees, hands behind the head and proceed.
We only raise the shoulder blades do not need to be torn off in the lower back of the carpet and we reach as much as possible to the knees.During the lowering, if you want to resolve the press, do not relax it, it should be constantly pending.
We play 20 times in an approach.
2. In this exercise, we will work on oblique abdominal muscles.
Lying on the carpet, one leg is folded and the second on it.We touch the elbow of the knee, do not relax during the drop, the left hand can be placed on the stomach and do it according to our maximum capacities, keep the press in tension.Change the position of the leg and do the same.
The approach must be carried out 15 to 20 times.
3. Lie on the floor, lift your legs straight and try to touch the legs with your hands.When we go up, we extend as much as possible, and when we lower it, we do not relax, we keep the body in good shape.This exercise is very effective, so try to do it more properly.In the extreme movement, try to reach as high as possible, while suspending 10 seconds in this position.
We perform 15 to 20 times.
Exercises for the sides
1. We lie on the side, leaning on the elbow, do the lifting of the legs and a small torso.This is necessary to use the sides and force them to contract.
When we get up, we expire, do not abandon the body and do not slow down immediately slowly.
We make rehearsals in the approach 30 times, after which we repeat the same on the other side.
2. We count on the hand and drop the housing and the maximum climb.
We are 25 times in the approach, we return and repeat the same movements on the other side.
3. We are standing, the leg-layer legs, the arms on the sides, first the movement of the body to the right, then on the left, while reducing the sides as much as possible.
An expiration is made for each displacement, but you do not need to fall both forward and back, the accuracy of the exercise carried out depends on it.
The amount of repetition in an approach should be at least 80 to 100 times.
4. We are on the side for support, you can go to the wall and do legs on the side, while holding the sock, try to make the heel with your leg at the top.
During the climb, we will expire, right now, your work member should be tense.
In the approach of rehearsals, should be at least 25 to 30 times.We turn around and repeat all the same with the other leg.
Effective exercises in the gymnasium
1. We lie on the bench at an angle, stretch our hands and grab them behind the support, fold the legs a little and lift the pelvis, after which we lower it slowly, but not until the end, so that the belly is constantly in tension (remember, it is a very important moment to develop your press), lowering the leg, naturally lifting the breath.
In an approach, we make 20 to 30 repetitions.
2. Now we are going to perform the kneeling tilt forward using the upper block.We take the cable and fall forward.On the expiration without shaking, we start to bend on the ground, below, we take a short break and return to the starting position.
We make 25-30 repetitions.
3. Raising of the body on an inclined bench.
The feet under the rolls, the hands are behind the head, inspire and tilt the body about 20 degrees.By plunging the body, fold your back, so to speak, dispensing the lower back on the bench to concentrate tension on the rectus abdominal muscles.We expire at the end of the movement.
This exercise must be carried out with several executions, because it allows you to develop all the abdominal muscles.
We make 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 the male silhouette like a large stomach and fat deposits on the sides in the form of rollers.In addition, they are very young men who have little to move and sit a lot during a working day.
Consequently, many men hurry up after working in the gymnasium and stadiums to engage in their figure.Well, what to do to those who, for any reason, cannot visit the stage, how to remove the stomach and the sides of a man in this case?There are many 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 have to eat three times a day.The part should be lower than that you are used to eating 30%.Try to eat slowly and chew food carefully.
Monday
- Breakfast - Two hard -boiled eggs, tomatoes, a glass of natural yogurt and sugar -free coffee.
- Lunch is a fruit salad, boiled beef 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 - Beef liver with a vegetable salad and a piece of boiled fish.
Wednesday
- We have breakfast and caviar eggplant, drink a glass of juice.
- For lunch - bean soup, salmon salad, grapefruit.
- Dinner - Hard eggs, beets and juice.
THURSDAY
- In the morning, we eat oats, crab salad and tea.
- We have lunch chicken and cooked mushrooms.
- We dinner with a fruit salad and a piece of cheese.
Friday
- Breakfast - Hard eggs, chicken, vegetables, tea.
- Lunch is an ox with vegetables.
- Dinner - Chicken wings, cheese, a glass of kefir.
SATURDAY
- For breakfast - boiled fish, rice porridge, coffee cup.
- In the afternoon - boiled potatoes with beans and tea.
- In the evening, treat yourself with a vegetable salad and a risotto.
Sunday
- In the morning, we eat corn salad and chicken.
- We have spaghetti for lunch, boiled fish, vegetable salad, drink juice.
- We dinner with fish salads and fruits.