Multiple champions in bodybuilding, our fitness coach with years of experience and rich professional experience, will tell us how effective it is to push subcutaneous fat from the waist.So, the word is given to our sports experts.
Not without reason that the average body is a problem area.The fact is that it is once placed by the nature of our mother so that the most accumulated subcutaneous fat in this area, and this, unfortunately, will not stay away from this.Someone has more, one has less, his complete absence only has "adult" athletes from the level of professional training, and even later, subject to focused attention on this body part.
What to do if there is no stomach, unlike a cube, but bad and ugly fat folds hung?- The answer is clear: we have to drive it!This is what we will do now.And the question is: how to do this?- Give me.
Well, first, you need to save, because it is not possible that it will change to improve the situation in one day or one week.Fat tissue has piled up on your waist for years!Do you really think that you can drive it in a few days?There are also months here, and maybe even years (depending on the level of neglect) tiring work!And you must be prepared for this.Success will not come quickly.Victory loves patients.
We will affect at once from five directions:
- aerobic training,
- power training,
- Daily routine that is planned in a competent manner,
- The right diet,
- and psychological training.
We chose this complex impact strategy in all fields for some reason.Loss of at least one of these points -points, you risk spending time in vain, without achieving the desired results.Or, in any case, the results will not be as good as possible ... Further, each component will speak separately.
Aerobic effect on the body.
Many mistakenly think that if I have a fold in my stomach, it is necessary to download the stomach correctly.And they trained it very enthusiastically, directly to madness, but they still did not reach the results.And they were surprised: how come?I trained my stomach, training - and folds, as if they were. The problem is with the fat deposit you need to fight radically!Not in one zone - but in general.We need to launch our internal mechanism, which is given by Mother Nature itself, which will without mercy will destroy the excess dirt.In addition, pay attention, this is the most important task!This must be done first!Therefore, from aerobic training we started the war against subcutaneous fat.And how to do aerobic effects on the body?Here are the most common options:
- Running
- jump jump
- Swimming in a swimming pool,
- bicycle,
- Cellular dance, aerobics,
- Cardiotracers training,
- and others ...
In general, all types of physical activity in which we have to work intensively and breathe hard.Our pulse is getting faster, the number of heart contractions increases, body temperature and blood pressure rises ... All of this, only triggers the mechanism of burning excess fat.Therefore, in our training list to lose weight and side without failure, and at number one, we turn on cardio and aerobic burdens for a minimum of half an hour!This will give us a very good start for us the process of destroying fat.In addition, throughout the body as a whole, and not only in the stomach.What is curious, scientists have long been proven that, even after completing cardio introduction, the internal process of fat burning does not stop sharply!He continued to operate for about 2 hours, even when we had long left the gym or fitness center.And we only need this!
Exposure to power to the problem area.
Now the process of burning fat is launched, now it's time to voic the second stage of the fight against folds: Strength exercises for weight loss and sides are effects that are emphasized on our area of problem.So, the part of fat will burn due to aerobic exposure, we will process and convert the parts into muscles.The following are the most effective exercises for weight loss and sides:
- Cyclic rises and lowering the body from lying down.Vary loads with hand position, and if necessary, add the load to the weighting agent.
- The same thing, only in a bench that is careless or, even better, in "Roman chairs" at a different angle from a fixed feet.
- Twisting is analog sit -apos, only more effective exercise in the third and middle of the press.We did not lift the entire body at once, but at first, then shoulder, and so on, as if turning to the spiral (with analogy with "Yo-He" toys).
- Lift your feet on the Swedish wall, or from a position hanging on the crossbar, or by emphasis on a sloping shop - this exercise perfectly works in one third of the press.Little Load?- Bracelet weighs dressed on the ankle.
- Lowering the feet on the simulator: "Crossbar, press, cross" - the same thing, greatly affects the lower abdomen.Is it difficult to lift your feet immediately?- Remove with a 90 degree knee bent - Pull your knees to the chest.At first, so, - then you can make with straightened legs.
- Kasing push is in the block frame.
- Working on press machines in different angles in different projections.
- Rotate a special simulator.
- For correct athletes - really prepared - the casing elevator from an upside down position with feet remains in the goal or Swedish wall.
- Appointment of cyclic body to the side - In the tilted press muscles.
- Tilments of the body sideways with resistance - "metronome" called SO.
- For lovers of Statics and Pilates: exercise "bar" in all variations.
Almost every exercise above can be done by turning sideways - rotation and slope of the cash to the right or left.By adding repetition that is modified in each approach, you will not only affect the stomach, but also your side, which in the complex will only positively affect the general form of your body.
Training planning and daily routine.
Each exercise above is advised to make 5 approaches with 15 repetitions in each set.And God forbade you to do all the above in the same training session - click muscles, creatur will appear, and immediately the desire to practice further will disappear.Therefore, afraid of overtraining.Everything must be in medium amount.Switch also bad!
For one training taken specifically, select 3-4 exercises from above, it is desirable that the emphasis of the impact of capturing all parts of the abdominal muscles:
- One third of the top,
- One third of the middle,
- And one third of the bottom.
This is necessary for a comprehensive impact on all target zones.Also add twist to the side to involve your side into the work.
In the next training session, take 3-4 other exercises, and constantly take turns from lesson to lesson.
The stomach press is a muscle group like that, which, in principle, can be trained at least every day, except of course it is excessive with a burden.If you feel upside down, and the next day you have abdominal muscles, it's better to refrain from new training, so as not to excessive you.Take such days to load cardio until you recover completely.When muscle aches pass - you can again affect your waist.
You can also help your body with famous rehabilitation procedures:
- swimming,
- massage,
- Sauna or steam room.
Talking, the last also has a very positive effect on weight loss and get rid of subcutaneous fat, so if you don't have contraindications, be sure to enter these components in your daily routine.It has long been proven that visiting the bathroom or sauna at least once a week allows you to normalize your metabolism in the body, and eliminate toxins and other cruelty that comes out of our bodies through sweat.At the same time, increase your skin, which will start breathing after a long stagnation.
After good training and rehabilitation procedures, don't forget to rest and sleep soundly.This is also important in doing your own body.Because without sufficient recovery, there will be no progress in training, and, as a result, concrete results.
Slim food.
Well, and, of course, another component of work in yourself is your food.Without comprehensive adjustments, you cannot see you stomach and beautiful sides.What needs to be changed in your diet?
Well, first, we must immediately understand that we get rid of fat not at all so you increase the level again.Therefore, it is necessary to level all the intake of resources into our body for the next deposition.Try to exclude fatty foods from your diet.We also recommend forgetting salt and sugar in all its variations.Dietetology expert scientists have long proven that the exceptions of the diet of all these two elements have largely increased our metabolism and, thus, our welfare.Minimize all types of cakes, cakes, candy, and other garbage.You need carbohydrates - it's better to eat fruit or vegetables.This is natural and therefore useful than the chemistry of candied which is artificially made of sugar.
Your diet must be based on protein and carbohydrates, and, as mentioned above, natural origin.Squirrels for you will be a building material for processing folds in the muscles.And carbohydrates will give you energy, so it is necessary for us for aerobic training.
If you really want fat, and without them, then choose omega-3 fat or omega-6 that is useful.Eat fish and "correct meat."Forget pigs, because of that Muslim does not eat that he is fat and dangerous.
Food, accelerate fat burning.
Add to your diet
What will help you successfully against the extra pound:
- Green Tea - It has long been known that he perfectly pushed weight and burned fat deposits.
- Pineapple juice or pineapple - the same, consider, products that promote rapid weight loss.
- Ginger,
- Pomelo,
- And other utilities from our table.
To whom and this will look a little, and those who want to finish their stomachs to complete perfection, we suggest you buy special medicine for sports nutrition - fat burners.This is not anabolic or steroid, so it will not make hormonal changes in your body.You shouldn't be afraid of this!This is a natural remedy that accelerates fat metabolism in our body.By using it regularly, you will fight the excess radical method.The drug will not leave the newly postponed, and brutally will eradicate all the fat in your body.With this addition you can achieve the appearance of the cube in your steel press.So, if your goal is this valuable cube, firmly includes fat burners in your daily diet.
Diet.
Another important point: this is a diet.Want to lose weight, then:
- Don't eat anything after 18:00, because it is most resolved on our side because it is eaten at night and at night.
- Reducing portion doses.Take and reduce your meal.By the way, small plates will help a lot.When a large plate, we don't pay attention to how we eat a lot.And take a smaller plate, and force ourselves not to report anything there again, we mostly reduce the amount eaten.
- If you still want to eat, eat more often.That is, it is better to eat six times a day, but a little from three times, but falls into a landfill.For this reason, the bodybuilding and fitness model of eating so often, every two hours.
- Remember: Bad habits such as smoking and alcohol also negatively affect all processes in our body, and metabolism in particular.So remove this infection at the root!
Psychological attitude and main conclusions.
Observing all the recommendations above, you will definitely move step by step towards an increase in the appearance of your sides and stomach, as well as the whole body as a whole.It is important to remember that the results will not come for one training, or one day.Therefore, change your life!Like sports!Like cardio traffic and training above.Like rational nutrition and healthy lifestyle!And then over time, a very good appearance will be guaranteed for you what we expect from our hearts!