The multiple champion in bodybuilding, our fitness trainer with many years of experience and rich work experience, tells us how effectively driving subcutaneous fat from the waist.So the word is given to our sports expert.
It is not without reason that the upper body in an average person is a problem area.The fact is that it is so laid by our mother-nature that subcutaneous fat is most accumulated in this area, and this, unfortunately, does not get away from this.Some have more, some have less, its complete absence has only "mature" athletes at a professional level of exercise, and even then, subject to focused attention to this part of the body.
What to do if there is no one on your stomach, not like dice, but ugly, ugly fat folds?- The answer is obvious: We have to drive them!This is what we will do now.And the question is: How to do this?- Give me.
First, you need to fill up because it is unlikely that it turns out to correct the situation in a day or a week.Government tissue has accumulated on your waist for years!Do you really think you can run them within a few days?There are also months here, and maybe even years (depending on the degree of neglect) of careful work!And you need to be ready for this.Success is not coming fast.Victory loves the patient.
We will immediately influence from five directions:
- aerobic workouts,
- Power Training,
- Competently planned daily routine,
- The right diet,
- and psychological training.
We choose this strategy with complex influence on all fronts for a reason.By losing at least one of these points, you risk in vain time without having achieved the desired result.Or in any case, the result will not be as good as it could be ... further, each component will speak separately.
Aerobic effects on the body.
Many people mistakenly believe that if I have folds on my stomach, it is necessary to download exactly the stomach.And they train him with great enthusiasm, directly to insanity, but they still do not achieve the result.And they are surprised: How then?I train my stomach, took - and the folds as they were. The thing is, with fat deposits you need to fight radically!Not in a zone - but generally.We need to launch our internal mechanism, which Mother Nature gave us, which relentlessly will destroy the excess of this muck.In addition, you are aware that this is an important task!This must be done first!Therefore, it is from aerobic training that we begin the fight against subcutaneous fat.And how to perform an aerobic effect on the body?Here are the most common options:
- Run or quick walk
- Jump jumps
- Swimming in the pool,
- Cycling,
- MOBILE DANCE, AEROBIC,
- Training on cardiot racers,
- And others ...
In general, all these types of physical activity where we have to work intensively and breathe hard.Our heart rate accelerates, the number of heart contractions increases, body temperature and blood pressure increases ... all this, just triggers the burning mechanism of the excess fat.Therefore, on our list of exercises to lose weight and pages without failure, and on number one we turn on cardio and aerobic loads for at least half an hour!This will give an excellent start so that the processes of fat destruction of fat.In addition, throughout the body as a whole, and not just on the stomach.What is curious has long proven scientists that even completing its cardio introduction, the internal process of burning fat stops not sharply!He continues to operate for about 2 hours, even when we had long left the gym or a fitness center.And we just need this!
Stream exposure to the problem area.
Now that the process of burning fat is launched, it's time to express the second phase of the fight against folds: strength exercises to lose weight and sides are a highlighted effect on our problem area.So part of the fat will burn as a result of aerobic exposure, we treat and convert the part into the muscles.Here are a number of most effective exercises to lose weight and pages:
- Cyclic rises and lowers the body from the lying-SIT-APSA.Vary the load with the position of the hands and add the load to the weighting agents if necessary.
- The same thing, only on a slurked bench or, even better, on the "Roman chair" at different angles with firm legs.
- Twisting is an analog of his -apos, only a more effective exercise on the upper and middle thirds of pressure.We do not raise the whole body at once, but first, then the shoulders, and so on, as if to wipe into the spiral (analogous to the toy "yo-he").
- Swelling of the legs of the Swedish wall or from the position hanging on the crossbar, or with an emphasis on an oblique store - train perfectly the lower third of the press.Small load?- Dress weighting bracelets on the ankles.
- Lowering the legs of the simulator: “Crossbar, Press, Bars” - the same thing, affects perfectly the abdomen.Is it hard to raise your legs right away?- Lift them with 90 degrees knee bent - pull your knees to your chest.First, then - then you can make with straight legs.
- The driving force of the case is down to the block frame.
- Work on a press machine at different angles in different projections.
- Twisting on a special simulator.
- For completely prepared athletes - elevators in the case from a position upside down with firm legs on the crossbar or the Swedish wall.
- Cyclic lifting of the body sideways - on the sloping muscles of the press.
- Tiles of the body to the sides with resistance - the so -called "metronome".
- For lovers of statics and pilates: the exercises "bar" in all its many variations.
Almost each of the above exercises can be performed with twisting to the sides - rotation and slope of the case to the right or left.By adding such changed repetitions in each approach, you will not only affect your stomach but also your pages, which in the complex will only affect the general form of your upper body.
Educational planning and daily routine.
Each of the above exercises is recommended to perform 5 approaches with 15 repetitions in each set.And God forbids you to do all the above in the same training session - click the muscles, the crepature appears, and immediately the desire to train will disappear further.Therefore, be afraid of overtraining.Everything has to be in moderation.Change is bad too!
For a specifically taken training, choose 3-4 exercises from the above, it is desirable that the weight of the impact catches all parts of the abdominal muscles:
- The upper third,
- The middle third,
- And the lower third.
This is necessary for an extensive influence on the entire target zone.Also add twist to the pages to involve your pages in the work.
In the next training, take the other 3-4 exercises and then constantly change them from the lesson to the lesson.
The abdominal press is such a muscle group that can in principle be trained at least every day, unless of course it is exaggerated with loads.If you feel that you are overturned and the next day you have a muscle in your stomach, it is better to refrain from new workouts so as not to aggravate your overpowered.Set aside such days to cardio loads until you have come completely.When muscle pain passes - you can again affect your waist.
You can also help your body with well -known rehabilitation procedures:
- swimming,
- massage,
- Sauna or steam room.
Incidentally, the latter also has a very positive effect on weight loss and get rid of subcutaneous fat, so if you do not have contraindications, remember to include these components in your daily routine.It has long been proven that visiting a bath or sauna at least once a week allows you to normalize your metabolism in the body, as well as get rid of toxins and other nastiness coming out of our body through sweat.Improve your skin at the same time that begins to breathe after a long stagnation.
After good training and rehabilitation procedures, don't forget a good rest and sleep.This is also important in working on your own body.For without sufficient improvement, there will be no progress in training and consequently tangible results.
Slimming meals.
Well, and of course, another component of working on yourself is your food.Without its thorough adjustment, you may not see a beautiful stomach and sides.What should be changed in your diet?
First, we must immediately understand that we do not let go of fat at all, so you increase its level again.Therefore, it is necessary to flatten all the intake of resources into our body for its subsequent landfill.Try to exclude fatty foods from your diet.We also recommend forgetting salt and sugar in all its variations.Researchers of dietetologists have long proven that the exclusion from the diet for all these two elements is already largely improving our metabolism and consequently our well -development.Minimize all kinds of cakes, cakes, sweets and other garbage.You need a carbohydrate - it's better to eat a fruit or vegetable.It is natural and therefore useful than confectionary chemistry artificially made of sugar.
Your diet should be based on proteins and carbohydrates, and as mentioned above natural origin.Squirrel for you will build materials to treat folds in the muscles.And carbohydrates give you energy so necessary for us for aerobic training.
If you really want fat and without them at all, choose useful omega-3 or omega-6-fat.Eat the fish and "correct meat."Forget pork, her Muslims do not eat that she is fat and harmful.
Food, accelerates fat burning.
Add to your diet
What will help you fight extra pounds:
- Green tea - It has long been known that it perfectly drives weight and burns fat deposits.
- Pineapple or pineapple juice - the same, consider, a product that promotes fast weight loss.
- Ginger,
- Grapefruit,
- And other tools from our table.
To whom and this will seem a bit, and those who want to finish their stomach to complete perfection, we recommend that you buy a special substance of sports - a bold burner.This is not an anabolic or steroid, so it will make no hormonal change in your body.You shouldn't be afraid of this!This is a natural substance that accelerates the metabolism of fat in our body.By using it regularly, you will fight excess radical method.The drug will not allow the new to be exposed and will brutally eradicate all the existing fat in your body.It is with this addition that you can achieve the appearance of dice on your steel press.So if your target is these valued dice, unequivocally included the fat burner in your daily diet.
Diet.
Another important point: This is a diet.Will you lose weight then:
- Do not eat anything after 18:00 because it settles most on our pages because it ate in the evening and at night.
- Reduce part doses.Take it and reduce your time meal.For this, small plates, by the way, will help a lot.When the plate is large, we do not notice how we eat much.And taking a smaller record and forcing ourselves not to report something there anymore, we largely reduce the amount of it ate.
- If you still want to eat, eat more often.That is, it is better to eat six times a day, but a little than three times, but falls to the dump.It is for this reason that bodybuilders and the fitness models eat so often every two hours.
- Remember: Bad habits such as smoking and alcohol also negatively affect all processes in our body and especially metabolism.Then eradicate this infection at the root!
Psychological attitude and the most important conclusion.
Observing all the above recommendations you will definitely move step by step towards improving the appearance of your sides and stomachs, as well as the whole body as a whole.It is only important to remember that the result does not come to a workout or a day.Therefore, change your life!Love the sport!Love Cardio traffic and the above exercises.Love rational nutrition and a healthy lifestyle!And then over time, an excellent look will be guaranteed for you what we wish you from all over our hearts!