In order for your stomach to become large and plus the sides also appeared, for a few months lying on the sofa to eat different delicates in the form of a cake, chocolate, ice cream and other harmful foods.But to get back to the previous form and at the same time see a beautiful relief, you will need to spend a lot of time.Of course, there are effective exercises for this that allows you to come to their beloved purpose.In addition, in addition to training, it is very important and eating properly, one hundred percent will have to refuse calorie foods, transfer accents to vegetables, fruits, dairy products and meat with a light fat content.
Here are some rules to consider.You have to train three times a week, at least half an hour.Exercise is the most important implementation, that is, its technique, not a large number of repetitions.You also need to monitor the breathing, where the extraction is always in the effort.Stop selecting 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 warm finish, where an aerobic load is best suited for everyone, such as jogging or jumping.
In this article, we will consider weight loss exercises and home sides for both women and men.So for starters, you need to buy comfortable sportswear, a carpet for sports and gymnastics.
Of course you have heard that with a pumping the press you cannot protect your belly.It is necessary for the nutrition and anaerobic loads that burn fat, of course, this is right, but it is one thing to remove all the subcutaneous fat, and another to strengthen and strengthen the weakened abdominal muscles.What we will do today because they will seem to tighten our internal organs in the muscle corset and of course the waist will begin to decrease significantly in volume.
Exercises that will help lose weight in the abdomen and sides in 3 days
Abdominal
Try to perform all the following exercises less over and over, to fail and burn in the abdominal muscles.
Eachdo exercise should be checked, do not rest when you return to the starting position.
Suddenly you will have a complete refusal, stop, put a small pause and then continue to complete the task.
1. We lie on the back, bend your legs to the knees, hands behind the head and continue.
We only raise the shoulder blades do not need to be chopped from the bottom from the carpet and reach as much as possible on the knees.During landing, if you want to process the press well, do not calm it down, should be constantly suspended.
We perform 20 times in an approach.
2 In this exercise we will make work on the oblique abdominal muscles.
It lies on the rug, one leg is bent and the second in it.We touch the knee elbow, it does not cease when you sit, the left hand can be placed in the stomach and do it according to our maximum skills, keep the press in tension.Change the position of the foot and do the same.
Access should be performed 15-20 times.
3. Lying on the floor, lift your feet upward and try to touch your feet with your hands.When we get up, we lie down as much as possible, and when we lower it, we do not rest, keep our body in good shape.This exercise is very effective, so try to do it more accurately.In the extreme movement, try to reach as much as possible while hanging for 10 seconds in this position.
We perform 15-20 times.
Exercises on the sides
1. We lie on the side, leaning on the elbow, performing the legs and a little torz.This is necessary to use the sides and force them to contract.
When we get up, we extract, do not lower the body and slowly slow down.
We perform repetition in approach 30 times, after which we repeat the same side.
2. We rely on the hand and lower the dwellings down and maximum growth.
We do 25 times in access, turn and repeat the same moves on the other side.
3. We perform on foot, legs in large width, arms to sides, first shift the body to the right, and then to the left as we reduce the sides as much as possible.
There is an extraction for each displacement, but you do not need to fall both forward and back, the correctness of the exercise done depends on it.
The amount of repetition in an approach should be at least 80-100 times.
4. We stand in support, you can go to the wall and carry out your feet on the side as we hold the sock for you, try to make the heel with the foot on top.
During the rise, we extract, at this moment your limb of work must be tense.
At the approach of repetitions it should be at least 25-30 times.We turn and repeat everything the same as the other leg.
Effective exercises in the gym
1. We lie on the bench at an angle, stretch our hands and grab them after support, bend our feet slightly and stand up along with the pelvis, after which we slowly lower it, but not to the end, so that the belly is constantly in tension (remember, this is a very important moment to work your press), lowering the leg.
In one approach we perform 20-30 repetitions.
2. Now we will carry the kneeling forward using the upper block.We take the cable and fall forward.In linking without deceit, we begin to bend on the floor, below we take a small pause and return to the starting position.
We perform 25-30 repetitions.
3. Body lifts on a prone bench.
The legs under the rollers, the hands are behind the head, inhale and bend the body at about 20 degrees.Diving the body back, bend your back, as it was, by laying the lower back in the bench to concentrate tension in the abdominal muscles of the rectum.We draw at the end of the movement.
This exercise should be performed with numerous executions because it allows you to develop all of the 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 masculine figure as much as a large stomach and fat deposit on the sides in the form of rollers.Moreover, they are in many young people who have little to move and reduce a lot during a working day.
Therefore, many men rush after working in the gym and stadiums to be included in their figure.Well, what to do with those who for some reason cannot visit the stadium, how to remove the stomach and sides to a man in this case?There are many training programs for them, with which you can successfully train at home and of course a diet.
A diet that will help get rid of your abdomen and sides - a rough menu
You should eat three times a day.The part should be less than what you are used to eat 30%.Try to eat slowly, carefully chewing the food.
Monday
- Breakfast - two boiled eggs, tomatoes, a glass of natural yogurt and sugar -free coffee.
- Lunch is a fruit salad, boiled beef with mushrooms.
- Dinner - pea soup, boiled potatoes, tea.
Tuesday
- For breakfast - a vegetable salad, two cooked sausages, brown.
- For lunch - chicken, boiled eggplant, yogurt and tea.
- For dinner - beef liver with a vegetable salad and a piece of boiled fish.
Wednesday
- We have buckwheat for breakfast and eggplant caviar, drink a glass of juice.
- For lunch - bean soup, salmon salad, grapefruit.
- Dinner - boiled eggs, beets and juice.
Thursday
- In the morning we eat oatmeal, crab salad and tea.
- We have chicken lunch and boiled 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 - boiled fish, rice porridge, coffee cup.
- Afternoon - boiled potatoes with beans and tea.
- In the evening, caress yourself with a vegetable salad and risotto.
Sunday
- In the morning we eat corn salad and chicken.
- We have lunch spaghetti, boiled fish, a vegetable salad, drink juice.
- We have dinner with salads and fish fruits.