So that your stomach becomes large and added side also appears, enough for several months lying on the sofa to eat various delicacy in the form of cakes, chocolate, ice cream, and other dangerous foods that are different.But to return to the previous shape and at the same time see a beautiful relief, you have to spend a lot of time.Of course, there is an effective exercise for this that allows you to come to their valuable goals.In addition, in addition to training, it is very important and eating properly, one hundred percent need to refuse calorie foods, transfer accents to vegetables, fruits, dairy products and meat with a little fat content.
Here are some rules that need to be taken into account.You need to practice three times a week, at least half an hour.This exercise is the most important implementation that is true, namely the technique, not a large number of repetitions.You also need to monitor breathing, where breathing is always made on efforts.Stop choosing 3-4 exercises for you and include in the main complex.Where each of us repeats in two or three approaches, making it 12-15 repetitions.You must always start training with warm warming, where the aerobic burden is most suitable for everyone, such as running or jumping a rope.
In this article, we will consider training to lose weight and sides at home for women and men.So, for starters, you need to buy comfortable sports clothes, rugs for sports and gymnastics circles.
Of course you hear it with one pumping the press, you cannot protect the stomach.It is important for the nutrition and anaerobic load that burns fat, of course, this 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 be tightening our internal organs into the muscle corset and of course the waist will begin to decrease significantly in volume.
Exercises that will help you lose weight in the stomach and sides in 3 days
For the stomach
Try to do all the following exercises less without rest, fail and burn the abdominal muscles.
Every exercise must be controlled, do not relax when returning to the initial position.
Suddenly you will have a complete rejection, stop, make a small break, and then continue to complete the task.
1. We lay behind, bend our feet on the knees, hands behind the head and continue.
We just shrugged should not be torn from the lower back of the carpet and we reached as much as possible to the knees.During the decline, if you want to do the press well, do not relax, it must continue in tension.
We do 20 times in one approach.
2. In this exercise we will do work on the abdominal muscles tilted.
Lying on the carpet, one foot bent, and the second on it.We touch the elbow of the knee, do not relax when lowering, the left hand can be placed on the stomach and do it according to our maximum ability, hold the press in tension.Change the position of the foot and do the same thing.
The approach must be taken 15-20 times.
3. Lying on the floor, leave your legs straight up and try touching your feet with your hands.When we rise, we stretch as much as possible, and when we lower it, we are not relaxed, we keep the body in good condition.This exercise is very effective, so try to do it more correctly.In extreme movements, try to reach as high as possible, while hanging for 10 seconds in this position.
We did 15-20 times.
Exercise for the side
1. We lay on the side, leaning on the elbows, lifting your feet and a little body.This is needed to use the side and force them to contract.
When maintaining, we exhale, do not lower the body and immediately slow down.
We do a repetition in the approach 30 times, after that we repeat the same thing to the other side.
2. We rely on hands and lower housing and rise maximum.
We did 25 times in the approach, turned around and repeated the same movements on the other side.
3. We appear standing, legs -separation, arm sideways, first the body moves to the right, and then to the left, while reducing the side as much as possible.
Breathing is done for each transfer, but you don't need to fall forward and back, the truth of the exercise is dependent on it.
The number of repetitions in one approach must at least 80-100 times.
4. We stand next to support, you can go to the wall and take your foot to the side, while holding your socks, try to make heel with your feet up.
During the resurrection, we exhaled, at this time your limbs must be tense.
In the repetition approach must at least 25-30 times.We turned around and repeated everything that was the same as the other legs.
Effective exercise at the gym
1. We lay on a bench at the corner, reaching out to our hand and taking it behind support, bending a little feet and lifting with the pelvis, after that we slowly lower it, but not until the end, so that the stomach continues to continue in tension (remember, this is a very important moment to do your press), lower your feet, lift your feet naturally.
In one approach we do 20-30 repetitions.
2. Now we will tilt ahead to kneel using the top block.We took the cable and fell forward.When we exhale without a jerk, we began to bow to the floor, below we made a small pause and returned to the starting position.
We do 25-30 repetitions.
3. Lifting the body on a bench tends.
The feet under the rollers, the hands are behind the head, inhaling and tilting the body about 20 degrees.Take the body back, bend the back, as if, putting the lower back on the bench to focus the tension in the abdominal muscles of the rectus.We exhaled at the end of the movement.
This exercise must be done with a lot of execution, because it allows you to develop all abdominal muscles.
We do 15-25 repetitions.
Is there a diet for men who release their stomachs and sides at home?
Is there a diet for men who release their stomachs and sides at home?
There is nothing to damage the figure of a man like a large deposit and fat on the side of the rollers.In addition, they are in a very young man who has a little to move and sit a lot during working days.
Therefore, many men rush after working at the gym and stadium to be involved in their figure.Well, what should be done to those who for some reason cannot visit the stadium, how to get rid of the stomach and side to a man in this case?There are many training programs for them, which you can practice quite successfully at home and of course diet.
Diet that will help remove the stomach and sides - Estimated menus
You need to eat three times a day.The portion must be less than you usually eat 30%.Try to eat slowly, carefully chewing food.
Monday
- Breakfast - Two boiled eggs, tomatoes, a glass of natural yogurt and sugar without sugar.
- Lunch is a fruit salad, boiled beef with mushrooms.
- Dinner - peas soup, boiled potatoes, tea.
Tuesday
- For breakfast - vegetable salad, two cooked sausages, coffee.
- For lunch - chicken, boiled eggplant, yogurt, and tea.
- For dinner - beef liver with vegetable salads and a piece of boiled fish.
Wednesday
- We have soba breakfast and eggplant caviar, drink a glass of juice.
- For lunch - peanut soup, salmon salad, grapefruit.
- Dinner - boiled eggs, beets, and juice.
Thursday
- In the morning we eat oatmeal, crab salads, and tea.
- We have lunch eating chicken and boiled mushrooms.
- We have dinner with a fruit salad and a piece of cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is beef with vegetables.
- Dinner - chicken wings, cheese, a glass of kefir.
Saturday
- For breakfast - boiled fish, rice porridge, a cup of coffee.
- In the afternoon - boiled potatoes with beans and tea.
- At night, pamper yourself with vegetable salads and risotto.
Sunday
- In the morning we eat corn and chicken salads.
- We have lunch spaghetti, boiled fish, vegetable salads, juice drinks.
- We have dinner with fish salads and fruits.