In order for your stomach to grow big, and plus the sides also appeared for a few months, lying on the couch to eat different delicities in the form of a cake, chocolate, ice cream and other different, harmful foods.But to return to the previous shape and at the same time see a beautiful relief, you will have to spend a lot of time.Of course, there are effective exercises for this so you can get to their beloved goals.In addition, it is very important and eating properly, in addition to exercise, and eating properly, a hundred percent must refuse calorie foods, transfer accents to vegetables, fruits, dairy products and meat with a light fat content.
Here are a few rules that need to be taken into account.You must work out three times a week, at least half an hour.The exercise is the most important correct implementation, that is, its technique, not a large number of repetitions.You also need to monitor breathing where exhalation is always done in the efforts.Stop choosing 3-4 exercises for you and include them in the main complex.Where each we repeat in two or three approaches, making them 12-15 repetitions.You should always start training with a hot -op where an aerobic load is best suited for anyone, such as running or jumping rope.
In this article we will consider exercises to lose weight and sides at home for both women and men.So to begin with, buy comfortable sportswear, a blanket for sports and gymnastics hanger.
Of course, you heard that you can't protect your stomach with pumping the press.It is necessary to nutrition and fat -there burns anaerobic stresses, of course this is right, but it is one thing to remove all subcutaneous fat, and another to tighten and strengthen the weakened abdominal muscles.What we want to do today because they seem to tighten our internal organs in the muscle corset, and of course the waist will naturally begin to fall significantly in volume.
Exercises that will help lose weight in the stomach and sides of 3 days
For the stomach
Try to perform all the following exercises less without a break, for failure and combustion in the abdominal muscles.
Each exercise needs to be checked, do not let go of when you return to the starting position.
Suddenly you get a complete refusal, stop, put a little break and then continue to finish the task.
1. We lie on the back, bend the legs of the knees, hands behind the head and continue.
We only raise the shoulder blades do not have to be torn off the crucifix from the rug and we reach as much as possible to the knees.During lowering, if you want to prepare the press well, do not relax it, it must be constant in excitement.
We perform 20 times in an approach.
2. In this exercise we will work on the oblique abdominal muscles.
Lying on the rug is one leg bent and the other on it.We touch the knee elbow, do not relax when you lower, the left hand can be put on the stomach and do so according to our maximum capacities, keep the press in excitement.Change the leg's location and do the same.
The procedure must be performed 15-20 times.
3. Lying on the floor, lift straight legs up and try to touch the legs with your hands.As we rise, we stretch as much as possible, and as we lower it, we do not relax, we keep the body in good shape.This exercise is very effective, so try to make it more correct.In the extreme movement, try to reach as high as possible while hanging for 10 seconds in this position.
We perform 15-20 times.
Exercises for the pages
1. We lie on the side, lean on the elbow, perform lifting the legs and a small upper body.This is necessary to use the pages and force them to contract.
When we raise, we exhale, do not lower the body and immediately slow down slowly.
We perform repetitions in the procedure 30 times, after which we repeat the same thing to the other side.
2. We are dependent on the hand and reduce the house down and the maximum increase.
We do 25 times in the procedure, turn around and repeat the same movements on the other side.
3. We perform standing, legs shoulder -width apart, the arms to the sides, first the displacement of the body to the right and then to the left, while reducing the sides as much as possible.
An exhalation is done for each displacement, but you do not have to fall both forward and back, the correctness of the exercise performed depends on it.
The amount of repetition in an approach must be at least 80-100 times.
4. We stand sideways to the support, you can go to the wall and perform lift your legs to the side while holding the sock to you, try to make the heel with the leg to the top.
During the climb, we are exhaling at this moment that your work sling must be tense.
In the approach to repetitions must be at least 25-30 times.We turn around and repeat all the same with the other leg.
Effective exercises in the gym
1. We lie down on the bench at an angle, stretch our hands out and grab them behind the support, bend our legs a little and lift with the pelvis, after which we slowly lower it, but not to the end so that the stomach is constantly tension (remember that this is a very important moment to work out of your press), which lowers the leg, naturally to lift the spirit.
In an approach we perform 20-30 repetitions.
2. Now we will perform tilt forward kneeling using the upper block.We take the cable and fall forward.On exhalation without jerks we start to bend on the floor, below we make a little break and return to the starting position.
We perform 25-30 repetitions.
3. Raises the body on a sloping bench.
The feet under the rollers, the hands are behind the head, inhale and tilt the body by approx.20 degrees.Dip the body back, bend your back as it was, and put the crucifix on the bench to focus tension on rectus abdominal muscles.We exhale at the end of the movement.
This exercise must be performed with multiple executions because it allows you to develop all abdominal muscles.
We perform 15-25 repetitions.
Is there a diet for a man who removes the stomach and sides at home?
Is there a diet for a man who removes the stomach and sides at home?
Nothing ruins the male figure as much as a large stomach and fat deposits on the sides in the form of rolls.Furthermore, they are in very young men who have little to move and sit a lot during a working day.
Therefore, many men rush after working in the gym and stadiums to participate in their figure.What to do with those who for some reason can't visit the stadium, how to remove the stomach and sides of a man in this case?There are several training programs for those that you can train successfully at home and of course a diet.
A diet that will help get rid of the stomach and sides - an approximate menu
You have to eat three times a day.The part must be less than the one you are used to eating 30%.Try eating slowly and chewing food carefully.
Monday
- Breakfast - two boiled eggs, tomatoes, a glass of natural yogurt and coffee without sugar.
- Lunch is a fruit salad, boiled beef with mushrooms.
- Dinner - pea soup, boiled potatoes, tea.
Tuesday
- For breakfast - a salad of vegetables, two cooked sausages, coffee.
- For lunch - chicken, stewed eggplant, yogurt and tea.
- For dinner - beef liver with a vegetable salad and a piece of cooked fish.
Wednesday
- We eat breakfast and eggplant caviar, drink a glass of juice.
- For lunch - bean soup, salmon salad, grapefruit.
- Dinner - boiled eggs, beets and juices.
Thursday
- In the morning we eat oatmeal, crab salad and tea.
- We eat lunch chicken and living mushrooms.
- We have dinner with a fruit salad and a piece of cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is a beef with vegetables.
- Dinner - Chicken wings, cheese, a glass of kefir.
Saturday
- For breakfast - cooked fish, rice porridge, cup of coffee.
- In the afternoon - boiled potatoes with beans and tea.
- In the evening pamper yourself with a vegetable salad and risotto.
Sunday
- In the morning we eat salad of corn and chicken.
- We eat lunch spaghetti, cooked fish, a salad of vegetables, drink juice.
- We have dinner with fish salads and fruits.