In order for your stomach to become large and plus, foreign, several months sufficiently lying to Sophie to eat various delicacies in the form of cake, chocolate, ice cream and other different foods.But to return to the previous shape and at the same time look at a beautiful relief, you will need to spend a lot of time.Of course, there are effective exercises for which it allows you to reach their gentle goal.In addition, in addition to training, it is very important to eat properly, one hundred percent will need to refuse caloric food, and highlights of the vegetables, fruits, dairy and meat with mild fat content.
Here are a few rules to consider.You have to train three times a week, at least half an hour.Exercise is the most important correct implementation, ie its technique, not a large number of repetitions.You also have to follow breathing, where the exhalation is always done on efforts.Stop selection 3-4 exercises for you and include them in the main complex.Where we repeat in two or three approaches, making them 12-15 reps.You should always start training with a warm, where aerobic load is most suitable for everyone, such as running or jumping in the rope.
In this article, we will consider exercises for weight loss and side at home for women and women.So, for a start, you need to buy comfortable sportswear, a carpet for a sport and gymnastic hoop.
Of course you heard that you can't protect the abdomen with one print pumping.It is necessary to eat and fat - of course, of course, that is true, but one thing is to remove all subcutaneous fat, and the other tightening and strengthened abdominal muscles.What we will do today, because it will seem to be accurate for our internal organs into a muscle corset and the natural waist will start significantly reduce volume.
Exercises to help with weight loss in the abdomen and sides in 3 days
For the abdomen
Try to make the most of the following exercises without a break, fault and ignition in your abdominal muscles.
Each exercise must be controlled, do not relax when returning to the starting position.
Suddenly you will have complete rejection, stop, put a small break, then continue to complete the task.
1 We lie on your back, bend your legs in your knees, your hands behind your head and continue.
We only raise shoulder blades should not be torn from the lower part of the lower part from the mat and we reach as much as possible to the knee.During the descent, if you want to do a good press, don't relax, it should be constantly in suspension.
We perform 20 times in one approach.
2. In this exercise we will work to work on sloping abdominal muscles.
Bearing on a mat, one leg is bent and the other on it.We touch the elbow of your knees, don't relax when you descend yourself, your left hand can be laid on your stomach and do so according to our maximum capabilities, hold pressure on tension.Change your leg position and do the same.
The approach must be performed 15-20 times.
3. They lie on the floor, raise straight legs and try touching your legs with your hands.When he gets up, we extend as much as possible, and when we lower it, we don't relax, we keep the body in good shape.This exercise is very effective, so try to do it more right.In extreme movement try to achieve as much as possible while hanging 10 seconds in this position.
We perform 15-20 times.
Foreign exercises
1. We lie down on the side, leaning into the elbow, we carry out your legs and a little torso.This is necessary in order to use foreign and coercion for the contract.
When lifting, we exhale, we do not lower the body and slow down slowly.
We perform repetitions in access 30 times, after which we repeat the same thing to the other side.
2. We rely on your arm and let the housing and the maximum increase.
We work 25 times in access, turn around and repeat the same movements on the other side.
3. We continue standing, the legs of the shoulder-windth, hands to sides, first moving the body to the right then on the left, while minorities.
It will be issued for each shift, but you do not need to fall and back and back, the correctness of exercising depends on it.
The amount of repetition in one approach should be at least 80-100 times.
4. We stand aside with support, you can go to the wall and take your legs to the side while holding your sock for you, try to make a fifth top.
During the rise, we exhale, at this point your work limb should be tense.
In access to repetition should be at least 25-30 times.We will turn around and repeat everything the same with the other leg.
Effective gym exercises
1. We lay on the bench at an angle, stretch out our hands and grab them behind support, and the legs are a little bent with a pelvis, so it's all the time, this is a very important time to make your press), with lowering your feet, natural lifting breath.
We perform 20-30 repetitions in one approach.
2. We will now perform tilting forward how to kneel using the upper block.We take the cable and fall forward.They exhale without a jerk, we begin to bend on the floor, below we make a small break and return to the starting position.
We perform 25-30 repetitions.
3. He raises the body on a sloping bench.
Legs under the roller, the hands behind their heads, inhaled and tilting the body for about 20 degrees.Body lifting back, bend your back, as it was, setting the lower back on the focusing bench on the rectus abdominal muscles.We issue at the end of the movement.
This exercise should be performed with multiple execution, because it allows you to develop all abdominal muscles.
We perform 15-25 repetitions.
Is there a diet for a man who removes stomach and sides at home?
Is there a diet for a man who removes stomach and sides at home?
Nothing spoils a male figure as much as a big stomach and thick deposits on the sides in the form of a roller.Moreover, they are in very young people moving a little and sat a lot during the working day.
Therefore, many men hurried after working in the gym and stadiums to engage in their figure.So what do to those who can't visit the stadium for some reason, how to remove the stadium and the sides in that case?There are numerous training programs for them, with which you can perfectly train at home and of course a diet.
Diet to help you get rid of your belly and sides - an approximate menu
You need to eat three times a day.The portion should be less than the one you are used to eating 30%.Try to eat slowly, carefully chewing food.
Monday
- Breakfast - two cooked eggs, tomatoes, a glass of natural yogurt and sugar-free coffee.
- Lunch is a fruit salad, cooked beef with mushrooms.
- Dinner - pea soup, cooked 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 a piece of cooked fish.
Wednesday
- Breakfast we have buckwheats and eggplant caviar, drink a glass of juice.
- For lunch - bean soup, salmon salad, grapefruit.
- Dinner - cooked eggs, beets and juice.
Thursday
- We eat oatmeal in the morning, crab salad and tea.
- We have chicken for lunch and stewed mushrooms.
- We have dinner with fruit salad and a piece of cheese.
Friday
- Breakfast - cooked eggs, chicken, vegetables, tea.
- Lunch is beef with vegetables.
- Dinner - Chicken wings, cheese, cup Kefir.
Saturday
- For breakfast - cooked fish, porridge rice, cup of coffee.
- In the afternoon - cooked potatoes with beans and tea.
- In the evening, cuddle with vegetable salad and risotto.
Sunday
- We eat corn salad and chicken in the morning.
- We have lunch spaghetti, cooked fish, vegetable salad, drink juice.
- We have dinner with fish salads and fruits.