The multiple bodybuilding champion, our fitness coach with many years of experience and a rich professional experience, will tell us how the subcutaneous fat of the waist.Thus, the word is given to our sports expert.
It is not without reason that the chest of an average person is a problem.The fact is that it is so posed by our natural mother that subcutaneous fat is the most accumulated in this area, and that, alas, will not move away from it.Someone has more, someone has less, their total absence has only "mature" athletes of a level of professional training, and even then, subject to concentrated attention on this part of the body.
What to do if there is no belly, not like cubes, but folds of unpleasant ugly fat are suspended?- The answer is obvious: we have to drive them!This is what we are going to do now.And the question is: how to do that?- Give me.
Well, first of all, you have to refuel, because it is unlikely that it turns out to be rectifying the situation in a day or a week.Adicked fabrics have accumulated on your size for years!Do you really think you can drive them in a few days?There are also months here, and perhaps even years (depending on the degree of negligence) of meticulous work!And you have to be ready for this.Success will not come quickly.Victory likes the patient.
We will immediately influence the directions of five:
- aerobic training,
- power training,
- Daily routine planned in a competent manner,
- The good diet,
- and psychological training.
We choose this complex impact strategy on all fronts for a reason.Losing at least one of these points, you risk spending time in vain, without having reached the desired result.Or, in any case, the result will not be as good as possible ... In addition, each component will speak separately.
Aerobic effects on the body.
Many mistakenly think that if I have folds on my belly, it is necessary to download the stomach exactly.And they train it with great enthusiasm, directly madly, but they still do not reach the result.And they are surprised: how is that?I train with my stomach, I train - and the folds, as they were. The fact is that with fat deposits, you must fight radically!Not in an area - but in general.We must launch our internal mechanism, which Mother Nature himself gave us, which will mercilessly destroy the excess of this mud.In addition, notice, it's a primordial task!It must be done first!Therefore, it is aerobic training that we start the fight against subcutaneous fats.And how to make an aerobic effect on the body?Here are the most common options:
- Run quickly
- jump
- Swim in the pool,
- bike,
- Mobile dances, aerobic,
- Training on cardiotracers,
- And others ...
In general, all these types of physical activity where we have to work intensely and breathe hard.Our pulse accelerates, the number of heart contractions increases, body temperature and blood pressure increases ... All this simply triggers the burn mechanism of excess fat.Therefore, in our list of exercises to lose weight and flawless sides, and at the forefront, we activate cardio and aerobic loads for at least half an hour!This will give an excellent start for us the processes of fat destruction.In addition, throughout the body as a whole, and not only on the stomach.What is curious, scientists have long been proven that, even after completing its cardio introduction, the internal fat burning process does not stop strongly!It continues to operate for about 2 hours, even when we had long left the gymnasium or a fitness center.And we just need that!
Energy exposure to the problematic zone.
Now that the fat burning process is launched, it is time to express the second step in the fight against folds: strength exercises to lose weight and sides are an underlined effect on our problem.Thus, part of the fat will burn following an aerobic exhibition, we will treat and transform the game into muscles.Here are a number of the most effective exercises to lose weight and sides:
- Cyclic rises and lowering the body of the elongated touch.Varish the load with the position of the hands and, if necessary, add the load to the weighting agents.
- The same thing, only on a sloppy bench or, even better, on the "Roman chair" at different angles with fixed legs.
- The torsion is an analog of Sit -POS, only a more effective exercise on the upper and means of PRES.We do not raise the whole body at the same time, but at the beginning, then the shoulders, and so on, as if it was transformed into the spiral (by analogy with the toy "Yo-He").
- Increases of the legs on the Swedish wall, or the position hung on the transverse bar, or by emphasizing an inclined shop - the exercise perfectly determines the lower third of the press.Small load?- Weighting bracelets on the ankles.
- Lowing the legs on the simulator: "cross cross, press, bars" - the same thing, perfectly affects the bottom of the abdomen.Is it difficult to raise your legs right away?- Lift them with knees at 90 folded degrees - Pull your knees towards the chest.At first, then, then you can do with straightened legs.
- The thrust of the case is at the bottom on the block frame.
- Work on a press machine in different angles in different projections.
- Twist on a special simulator.
- For completely prepared athletes - the elevators of the housing from a position upside down with fixed legs on the transverse bar or the Swedish wall.
- Cyclical lifting of the body laterally - on the oblique muscles of the press.
- Body brushes on the sides with resistance - the "metronome" if called.
- For lovers of statistics and pilates: the "bar" of exercises in all its many variations.
Almost each of the above exercises can be performed with a twist on the sides - rotation and slope of the housing on the right or left.By adding such modified repetitions in each approach, you will affect not only the stomach, but also your sides, which in the complex will only positively affect the general shape of your torso.
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 all of the above in the same training session - click on the muscles, the crepature will appear, and immediately the desire to train more will disappear.Therefore, be afraid of overtraining.Everything should be in moderation.The switching is also bad!
For a specifically followed training, select 3-4 exercises from the above, it is desirable that the emphasis accent captures all parts of the abdominal muscles:
- The upper third,
- The third of the environment,
- And the lower third.
This is necessary for a complete impact on the entire target area.Also add a torsion to the side to involve your sides in the work.
During the next training session, take the other 3-4 exercises and therefore alternate them constantly from the lesson to the lesson.
The abdominal press is such a muscular group, which, in principle, can be formed at least every day, unless it is exaggerated with charges.If you feel that you are overthrown, and the next day, you have muscles of the abdomen, it is better to abstain new training, so as not to worsen your overestimation.Devote these days to cardio charges until you get completely recovered.When muscle pain passes - you can affect your size again.
You can also help your body with well -known rehabilitation procedures:
- swimming,
- massage,
- Sauna or hammam.
By the way, the latter also has a very positive effect on weight loss and the rupture of subcutaneous fats, so if you do not have contraindications, be sure to include these components in your daily routine.It has long been proven that visiting a bath or sauna at least once a week allows you to normalize your metabolism in the body, as well as to get rid of toxins and other bad guys who come out of our body by sweat.At the same time, improve your skin, which will start to breathe after a long stagnation.
After good training and rehabilitation procedures, don't forget a good rest and good sleep.This is also important to work on your own body.Because without sufficient recovery, there will be no progress in training and, therefore, tangible results.
Minting Meals.
Well, and, of course, another component of work on yourself is your food.Without its in -depth adjustment, you cannot see yourself a beautiful abdomen and on the sides.What should be changed in your diet?
Well, first, we must immediately understand that we are not getting rid of fat at all to increase its level again.Therefore, it is necessary to flatten all the consumption of resources in our body for its subsequent deposit.Try to exclude fatty foods from your diet.We also recommend that you forget salt and sugar in all its variations.Diet scientists have long proven that the exclusion of the diet of all these two elements already improves our metabolism in large part and, consequently, our well-being.Minimize all kinds of cakes, cakes, candies and other garbage.You need carbohydrates - it is better to eat a fruit or a vegetable.It is natural and therefore useful that the chemistry of the confectionery artificially made of sugar.
Your diet must be based on protein and carbohydrates and, as mentioned above, natural origin.Squirrels for you will be building materials for the treatment of folds in the muscles.And carbohydrates will give you energy, so necessary for us 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 the meat".Forget the pork, her Muslims do not eat that she is fat and harmful.
Food, accelerate fat combustion.
Add to your diet
What will help you successfully fight additional books:
- Green tea - We have known for a long time that it has perfectly causes weight and burns fat deposits.
- Pineapple or pineapple juice - the same, consider, a product that promotes rapid weight loss.
- Ginger,
- Grapefruit,
- And other use of our table.
To whom and it will seem a little, and those who want to finish their belly to finish perfection, we recommend that you buy a special sports nutrition medication - a fat burner.It is not an anabolik or a steroid, so it will make no hormonal change in your body.You shouldn't be afraid!It is a natural drug that accelerates fat metabolism in our body.By using it regularly, you fight an excessive radical method.The drug will not let the new be postponed and brutally eliminate all the existing fat from your body.It is with this addition that you can make the appearance of cubes on your steel press.So, if your goal is these precious cubes, unequivocally include the fat burner in your daily diet.
Diet.
Another important point: this is a diet.You want to lose weight, then:
- Do not eat anything after 6:00 p.m., because he settles the most on our sides due to eat in the evening and at night.
- Reduce portions.Take it and reduce your meal to a time.By the way, the small plates will help a lot.When the plate is large, we do not notice how we eat a lot.And taking a smaller plate and forcing us not to report anything there, we largely reduce the amount of eaten.
- If you still want to eat, eat more often.In other words, it is better to eat six times a day, but a little than three times, but fall into the discharge.It is for this reason that bodybuilders and fitness models eat so much, every two hours.
- Remember: bad habits such as smoking and alcohol also negatively affect all the processes in our body, and metabolism in particular.So eradicate this infection in the root!
Psychological attitude and main conclusion.
By observing all the above recommendations, you will certainly move step by step towards improving the appearance of your sides and your abdomen, as well as the whole body as a whole.It is only important to remember that the result will not come for training or a day.Therefore, change your life!I love sport!I love cardio traffic and the above exercises.I love rational nutrition and a healthy lifestyle!And then over time, an excellent appearance will be guaranteed to you what we wish for all our hearts!