Multiple champion in bodybuilding, our fitness trainer with many years of experience and rich professional experience, will tell us how efficiently drive subcutaneous fat from the waist.So the word is given to our sports expert.
It is no reason that Torso is a problem in the average person.The fact is that he has soaked our mother - the nature that is subcutaneous fat most accustomed in this area, and this is unfortunately not to be extracted from this.Someone has it, someone has less, his complete absence has only "mature" athletes of professional training levels, and even then, subject to focused attention to this part of the body.
What to do if there is no abdominal, not like a cube, but nasty, ugly fat fat?- The answer is obvious: we have to drive them!We will do that now.And the question is: How do I do it?- Give me.
Well, first, you have to make sure, because it's unlikely to turn out to correct the situation in a day or one week.Oily tissue for years accumulated on the waist!Do you really think you can drive them in a few days?There are also months here, and maybe year (depending on the degree of neglect) painstaking work!And you have to be ready for this.Success won't come quickly.Victory loves the patient.
We will be influenced at once of five directions:
- aerobic training,
- Energy training,
- Competent planned daily routine,
- Real diet,
- and psychological training.
Mi biramo ovu strategiju složenog utjecaja na sve fronte s razlogom.Loosing at least one of these points, you risk spending time in vain, without achieving the desired result.Or, in any case, the result won't be so good because it could be ... further, each component will talk separately.
Aerobic effects on the body.
Many mistakenly think that if I have a fold on my stomach, then it is necessary to take the exact stomach.And they train it with great enthusiasm, directly on madness, but still do not achieve the result.And they are surprised: how so?I train my stomach, train - and folds, as they were. The thing is that you need to fight with fat deposits with radical!Not in one zone - but in general.We have to launch our internal mechanism, with which the mother of nature gave us, which will ruthlessly destroy the excess of this muck.Moreover, notice, this is the most important task!This must be done first!Therefore, from the aerobic training we start the fight against subcutaneous fat.And how to perform an aerobic effect on the body?Here are the most common options:
- Running or fast walking
- jumping jumps
- swimming in the pool,
- Cycling,
- Mobile dances, aerobics,
- Training on cardiotar,
- And another ...
Generally, all those types of physical activity in which we have to work intensively and breathe hard.Our pulse accelerates, the number of heart contractions grows, body temperature and blood pressure grows ... all this, just runs a mechanism for combustion of excess fat.Therefore, on our list of weight loss exercises and side without failing, and number one, include cardio and aerobic loads for at least half an hour!This will give excellent beginning so necessary for us the fat destruction processes.Moreover, all over the body as a whole, not just on the stomach.What is curious, scientists have long been proven that even that he completed his cardio introduction, the inner fat ignition process does not stop sharply!He continues to act about 2 hours, even when we have long left the gym or fitness center.And we just need it!
Exposure to energy problematic.
Now that the light of fat is running, it is time for the production of the second phase of the fight against the fold: the exercise forces for weight loss and the parties are emphasized on our problem area.So, part of the fat will burn as a result of aerobic exposure, we will process and turn a role in the muscles.Here are some most efficient weight loss exercises and parties:
- Cyclic rises and lowering the body from a fake-sit-aps.Variate the load of the hand position, and if necessary, add the load to the average weighting.
- The same thing, only on an untidy bench or, even better, on the "Roman chair" in different corners with fixed legs.
- Arranging is an analogue sit -apos, only more efficient exercises on the upper and middle third of the press.We do not raise the whole body at once, but initially, then shoulders and so on, as if twisting in the spiral (analogy with a toy "Yo-He").
- He raises his legs on the swedish wall or from a position hanging on a cross-tangible or with an emphasis on the sloping store - the exercise works perfectly in the lower third of the press.A little load?- The dressing of the weighting bracelet on the ankles.
- By lowering the legs on the simulator: "Crossbar, press, rods" - the same thing, perfectly affects the lower abdomen.Is it difficult to lift your legs right away?- Lift them with bent knees from 90 degrees - pull your knees to your chest.At first, so, - then you can make with straightfoot.
- The case gurac is down on the block box.
- Work on the printing device in different corners in different projections.
- Twisting on a special simulator.
- For fully prepared athletes - an elevator is a case from the position upside down with fixed legs on the transverse or Swedish wall.
- Cyclically raising the body aside - on the hair muscles of the press.
- Adorable bodies on the side pages with resistance - so -sked "metronome".
- For fans of statics and Pilates: Exercises "Bar" in all its many variations.
Almost each of the above exercises can be performed with twisting on the Board - rotation and the slope of the housing on the right or left.By adding such modified repetitions in any approach, you will not only affect your stomach, but also your parties, which will only positively affect the general shape of your torso in the complex.
Training planning and daily routine.
Each of the above exercises is recommended 5 accesses with 15 repetitions in each set.And forbids God to do all of the above on the same training - click muscles, creature will appear, and immediately the desire for training will disappear further.Therefore, scared of the search.Everything should be moderately.Switching is also bad!
For a specially downloaded training, select 3-4 exercises from the above, it is desirable that the emphasis of the impact records all parts of the abdominal muscles:
- Upper third,
- Middle third,
- And the lower third.
This is necessary for a comprehensive impact on the entire target zone.Also add twisting to the sides to turn on your parties to work.
At the next workout, take the other 3-4 exercises, and thus constantly alternating them from the lesson to the lesson.
Abdominal printing is such a muscular group that can basically be trained at least every day, unless of course is excessive loads.If you think you're rolling over, and the next day you have a muscle abdomen, it's better to refrain from new training, so you don't worsen the reversal.Call such days for cardio cargo until you completely recover.When muscular pain passes - you can affect the waist again.
You can also help your body with well-known rehabilitation procedures:
- swimming,
- Massage,
- Sauna or steamroom.
By the way, the latter also has a very positive effect on weight loss and solve subcutaneous fat, so if you do not have contraindications, be sure to include these components in the daily routine.It has long been proven to visit the bath or sauna at least once a week allows you to normalize metabolism in the body, as well as solve toxins and other gases coming out of our body through sweat.At the same time, improve your skin, which will start breathing after long stagnation.
After a good training procedure and rehab, don't forget to rest well and sleep.This is also important in working on your own body.For without sufficient recovery, there will be no progress in training, and thus tangible results.
Sliming meals.
Well, and, of course, another component of working on yourself is your food.Without his fundamental setting, you can't see a beautiful belly and a page.What should you change in your diet?
Well, first, we must immediately understand that we don't get rid of the fat at all, not so increase its level again.It is therefore necessary to flatten all the intake of resources into our body for their subsequent deposition.Try to turn off your greasy food from your diet.We also recommend that we forget in salt and sugar in all its variations.Scientists of Dietetologists have long spent that the exclusion from the diet of all these two elements already largely improves our metabolism and, accordingly, our well -being.Minimize all kinds of cakes, cakes, sweets and other garbage.You need carbohydrate - it is better to eat fruit or vegetables.It is also natural and therefore useful than the confectionery chemistry artificially made of sugar.
Your diet should be based on proteins and carbohydrates, and as already mentioned, natural origins.Squirrels for you build materials for processing folds in muscles.And carbohydrates will provide you with energy, so necessary for aerobic training.
If you really want fat, without them, choose useful omega-3 or omega-6 fat at all.Eat a fish and "correct meat."Forget about pork, her Muslims don't eat it's fat and harmful.
Food, accelerating the ignition of fat.
Add to your diet
What will help you struggle successfully against extra pounds:
- Green tea - it is already known to driving weight perfectly and burn deposits into fat.
- Strong than pineapple or pineapple - same, consider the product that promotes fast weight loss.
- Ginger,
- Grapefruit,
- And another utility from our table.
To whom it will seem a little, and those who want to end the abdomen for complete perfection, we recommend that you purchase a special medication of a sporty diet - a fat burner.This is not an anabolic or steroid, so it will not make a hormonal change in your body.You don't need to be afraid of that!This is a natural remedy that speeds up fat metabolism in our body.By using it regularly, you will fight in excess of radical methods.The medicine will not allow the new to delay, and brutally will quickly eradicate all existing fats in your body.With this accessory you can achieve the look of the cubes on the steel press.So, if your goal of this precious cube, unequivocally involve the burner of fat in your daily diet.
Diet.
Another important thing: This is a diet.You want to lose weight and then:
- Don't eat anything after 18:00, because the most settled on our sides - because of eating in the evening and night.
- Reduce the dose portions.Take and reduce your meal.For that, by the way, small plates will help a lot.When the plate is large, we don't notice how we eat a lot.And taking smaller plates and forcing that we no longer report anything there, largely reduce the amount of eaten.
- If you still want to eat, eat more often.That is, it is better to eat six times a day, but a little three times, but it falls to the landfill.This is for this reason that bodybuilders and fitness models eat so often, every two hours.
- Remember: bad habits like smoking and alcohol also negatively affect all processes in our body and especially metabolism.So, so eradicate this infection at the root!
Psychological attitude and the main conclusion.
Observing all the above recommendations, you will definitely move step by step towards improving the occurrence of your sides and abdomen, as well as the whole body as a whole.It is important to just remember that the result will not come to one training, or one day.So change your life!Love sports!Love Cardio traffic and the above exercises.Love Rational Nutrition and healthy lifestyle!And then in time you will be guaranteed great look what we want from all our hearts!