An average person has a torso as a problem zone. So the organism is arranged, accumulating subcutaneous fat in this area. Complete absence of deposits can boast only professional athletes.
What if the cubes are hidden under the ugly fat folds on the abdomen?
- How to lose weight properly?
- Preparation for exercises
- We offer a complex
- Who should not be engaged?
How to lose weight properly?
It is not enough to make every effort to fight with extra inches at the waist. It is necessary to revise the diet and choose the most effective exercises for the sides and abdomen.
First of all, you need patience, because for years, accumulated fatty tissue in one week is unlikely to be lost. It will take months of painstaking work, and we need to prepare for this morally.
An integrated approach and regular exercises will help in just two to three months to get a relief abdominal stomach. Exercises should begin with a mandatory warm-up and cardio-load, and then go on to stretching and strength exercises. Performing special exercises from the abdomen and sides, you can start metabolism of fat tissue and strengthen muscles.
You do not need to sit on a tight diet during weight loss of the abdomen and sides. It is enough to reduce in the diet salt, spicy seasonings, fatty foods and fast food, sugar, carbonated drinks, smoked and flour.
By eliminating or reducing salt and sugar, it is possible to significantly improve metabolism. Carbohydrates our body receives from fruits and vegetables, which are much more useful than artificially made from sugar confectionery chemistry.
The diet should consist of natural products and contain the following:
- proteins that will process the folds into the muscles;
- carbohydrates, giving the energy needed for aerobic training.
If you can not do without fats, you need to choose useful Omega-6 and Omega-3, contained in fish and low-fat meat.
In the diet, you need to add products that effectively fight extra pounds:
- ginger( read about the benefits of ginger for women and men);
- green tea( what is useful for green tea for men, find out from this article);
- pineapples or pineapple juice;
- grapefruit or juice from it.
For a perfect abdomen, you can use a special sports supplement - fat burner. This drug is neither an anabolic nor a steroid, it will not affect the hormonal background and will accelerate the metabolism of fats in the body.
Alcohol, smoking and other bad habits must be excluded to obtain the desired result.
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Preparing for exercises
Beginners struggling for a thin waist often allow typical errors: the
- slants sideways with dumbbell slim waistline is not achieved;
- waist becomes wider with regular training with weights;
- hula-hoop can provoke unpleasant consequences in the form of the lowering of internal organs in the abdominal cavity.
The fatty layer will not disappear without cardio exercises, so it makes no sense to focus only on strength training. Often people want to get rid of wrinkles, enthusiastically swinging the stomach.
But with fat deposits a radical struggle is needed not in one local area, but in general, by launching an internal mechanism that will destroy excess fat.
Therefore, the fight with subcutaneous fat should begin with aerobic training, during which you have to work hard and breathe deeply. The pulse is accelerated, the number of heartbeats increases, the pressure and body temperature increase with common aerobic exercises:
- running and fast walking;
- swimming;
- jumping rope;
- dancing;
- cycling.
All these exercises just trigger the mechanism of burning excess fat, therefore cardio-loads and aerobic exercises should last at least thirty minutes.
Only then will start the necessary processes of fat elimination in the whole body, and not just in the abdomen. And the process of burning fat does not stop, but continues to operate a half to two hours after training.
We offer complex
Each exercise is recommended to perform for 4-5 approaches with 10-15 repetitions in each. And do not try to do all the exercises at once in one workout, the muscles will clog and there will be harmful shaking. The desire to train further quickly ends, so you need to be afraid of overtraining.
During each workout, you need to perform 3-4 exercises, emphasizing the impact on all parts of the abdominal muscles.
The best exercises for fighting fat at the waist:
- Legs in the position on the side .Lying on the left side, you need to raise, without bending, the right leg to the maximum possible height. Then it must be shifted before the left foot, then behind it. On each side, repeat 20-30 times.
- The bicycle is one of the most effective exercises for weight loss of the sides and abdomen. It is done lying on the back: you have to bend one leg or the other one in turn, pulling them to the stomach. The unraveled leg of the pore is held in a straight and elevated position at a height of 10-15 centimeters from the floor.
- Pulling in and inflating the abdomen on the back .When doing this exercise, you should try to strain your muscles. During a deep inspiration, you must lift both legs and hold, not bending your knees, at a height of 10-15 centimeters from the floor as long as possible. For the complication of this exercise, you can try to simultaneously make "scissors" with alternating legs, keeping them at a height. The number of approaches depends on physical possibilities.
- The is a very effective exercise that strengthens the muscles of the back, abdomen, buttocks and chest. In doing so, it actively helps to burn excess fat. In the initial position you need to lean on the forearms and toes. Raising yourself on your toes, you need to keep your back straight, stretch your abdominal muscles and direct your eyes to the floor. Buttocks should not protrude, the waist does not sag. In this position you need to hold out as long as possible.
- Simulating rowing .Sitting on the floor or training mat, you need to try to raise your legs, bent at the knees, while reaching for them with straight hands, and then return to the starting position. The movement reminds me of rowing oars and is repeated no less than 10-15 times.
- Exercise "Mill" - one of the best slimming sides and abdomen. Having placed feet on the width of shoulders, it is necessary to reach one by one with the tips of the fingers of the left hand to the toe of the right leg and vice versa. This exercise will strengthen the muscles of the lateral press and reduce the subcutaneous fat layer on the waist.
- The "Scissors" can be done even while watching TV.Lie on your back, raise your straight legs to the top and take turns to get your feet on each other for ten minutes, increasing the execution time every day.
- The variant "Broken scissors" is performed in the supine position. Legs need to be raised low, slightly spreading to the sides and hitting them against each other.
- Squats will help to get not only the buttocks of your dreams, but also pump the muscles of the press. The main thing is to squat with weighting agents, for example, to take a bottle of water in each hand.
Combining exercises with massage, proper nutrition and wraps with clay, honey and healing mud, the results can be achieved much faster.
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Who should not do this?
Do exercises for the press can not be pregnant and young mothers.
When pregnancy is not to increase the tone of the uterus, so as not to damage the child. It is better to do yoga and special stretching exercises to improve flexibility.
Newly-born women need to come back after giving birth to physical exercises gradually. Large loads can be dangerous for the body, especially if there was no systematic training before pregnancy.
Caution and under the supervision of the attending physician, one must deal with after injuries, with serious chronic illnesses and after a long bed rest .
Video complex of home exercises for slimming the sides and abdomen:
