Multiple Bodybuilding champion, our fitness coach with many years of experience and rich professional experience, will tell us how effectively we run the subcutaneous fat from the waist.So the word is given to our sports expert.
It is not without reason that the torso in an average person is an area with problems.The fact is that it is so paved by our mother's nature that the subcutaneous fat is most accumulated in the area, and this, alas, will not leave it.Someone has more, someone has less, his complete absence has only "mature" athletes of a professional training level, and even then, undergoing attention to this part of the body.
What should you do if there is not in your stomach, not like cubes, but bad, ugly fat folds depend?- The answer is clear: we must direct them!That's what we will do now.And the question is: How to do that?- give me.
Well, first, you need to reserve because it is unlikely to result in correcting the situation within a day or a week.Fat tissue has been accumulated at the waist for years!Do you really think you can run them within a few days?There are months here, and perhaps even years (depending on the degree of neglect) of painful work!And you have to be ready for that.Success will not come soon.The victory loves the patient.
We will be influenced immediately by five instructions:
- aerobic training,
- Energy training,
- competently planned the daily routine,
- The right diet,
- and psychological training.
We choose this complex impact strategy on all fronts for one reason.Losing at least one of these points, you risk spending time in vain, without achieving the desired result.Or, in any case, the result will not be as good as it may be ... Further, each ingredient will speak separately.
Aerobic effects on the body.
Many mistakenly think that if I have folding in my stomach, then it is necessary to discharge the stomach exactly.And they train it with great enthusiasm, directly with folly, but they still do not achieve the result.And they are surprised: How so?I train my stomach, train - and folds, as they were. The thing is that with fat deposits you have to fight radically!Not in an area - but in general.We need to begin our inner mechanism, which Mother Nature himself gave us, which will ruthlessly destroy the surplus of this deception.Moreover, note, this is a main task!This must be done first!Therefore, it is from the aerobic training that we start the fight against subcutaneous fat.And how to perform an aerobic effect on the body?Here are the most common options:
- Jogging or walking fast
- Jump
- swimming in the pool,
- cycling,
- Mobile dances, aerobics,
- training for cardiotracers,
- And others ...
In general, all those types of physical activity where we need to work intensively and breathe hard.Our pulse accelerates, the number of heart contractions increases, body temperature and blood pressure increases ... All this simply causes the mechanism of burning excess fat.Therefore, in our list of weight loss exercises and parties without fail, and in number one, we turn on cardio and aerobic loads for a minimum of half an hour!This will give an excellent start so indispensable to us the processes of fat destruction.Moreover, throughout the body as a whole, and not just in the stomach.What is curious, scientists have long been proven that it has even completed its presentation cardio, the inner process of fat burning does not stop significantly!He continues to operate for about 2 hours, even when we had long since removed the gym or a fitness center.And we just need it!
Energy exposure to the problem area.
Now that the fat burning process is begun, it is time to express the second phase of the fight against folds: the strength exercises for weight loss and the parties are a pronounced effect on our problem area.So part of the fat will burn as a result of aerobic exposure, we will process and convert the muscles.Here are a number of more effective weight loss exercises and sides:
- The cyclical rises and lowers the body from stretching-asa.Change the load with the position of the hands, and if necessary, add the load to the weighing agents.
- The same, only on a clumsy bench or, even better, in the "Roman chair" at different angles with fixed heels.
- Twisting is an analog of Sit -Apos, only a more effective exercise in the upper and middle third to chop.We do not raise the whole body immediately, but at first, then shoulders, etc.
- The legs of the legs to the Swedish wall, or from the position hanging on the junction bar, or with emphasis on a prone store - the exercise works perfectly from the lower third of the press.Little load?- bracelets for weighing the ankle coating.
- Foot descending to the simulator: "Crossbar, Press, Bare" - the same thing, perfectly affects the lower abdomen.Is it difficult to raise your feet right away?- Raise them with knees 90 degrees bent - pull your knees to the chest.At first, so, - then you can do with pointed legs.
- The introduction of the issue is lowered into the block frame.
- Work on a press machine at different angles in different projections.
- Twisting to a particular imitator.
- For fully prepared athletes - the elevators of the case from an inverted position with fixed legs to the junction bar or on the Swedish wall.
- Cyclic lifting of the body sideways - in the oblique muscles of the press.
- Body slopes on the sides with resistance - so -called "metronomic".
- For lovers of static and pilates: "bar" exercises in all its many changes.
Almost each of the above exercises can be performed by twist on the sides - rotation and slope of the case on the right or left.By adding such repetitions modified to each approach, you will affect not only your stomach but also your sides, which will only positively affect the overall shape of your cake in the complex.
Training planning and daily routine.
Each of the above exercises is recommended to make 5 approaches with 15 repetitions in each group.And God forbids you to do all of the above at the same training session - click on the muscles, crepes will appear, and immediately the desire to train further will disappear.Therefore, be afraid of overtaking.Everything must be in moderation.The passage is also bad!
For a specially obtained training, select 3-4 exercises from the above, it is desirable that the impact emphasis captures all parts of the abdominal muscles:
- The third upper,
- The third middle,
- And the bottom third.
This is necessary for a comprehensive impact on the entire target area.Also add twist to the sides to include your sides at work.
At the next training session, take the other 3-4 exercises, and so you constantly alternate them from learning.
The abdominal press is such a muscle group, which, in principle, can be trained at least every day unless it is certainly excessive with loads.If you think you are upset, and the next day you have a abdominal muscle, it is best to refrain from the new exercise so as not to worsen your overtaking.Dedicate such days cardio loads until you are fully recovered.When muscle pain passes - you can again affect your waist.
You can also help your body with popular rehabilitation procedures:
- swimming
- massage
- Sauna or steam room.
By the way, the latter also has a very positive effect on losing weight and getting rid of subcutaneous fat, so if you have no contraindications, make sure you include these ingredients 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 escape the toxins and other skills that come out of our body through sweat.At the same time, improve your skin, which will begin to breathe after a long stagnation.
After good training and rehabilitation procedures, do not forget about a good rest and sleep.This is also important to work on your body.Because without sufficient healing, there will be no progress in training, and, consequently, tangible results.
Thin food.
Well, and, of course, another component of work for yourself is your food.Without its full adjustment, you can't see you a beautiful belly and sides.What should be changed in your diet?
Well, first, we immediately need to realize that we get rid of fat not at all in order to raise its level again.Therefore, it is necessary to flatten all the resources in our body for its subsequent deposition.Try to exclude fatty foods from your diet.We also recommend forgetting salt and sugar in all its changes.Dietitian scientists have long proved that the diet exemption of all these two elements already mainly improves our metabolism and, accordingly, our well -being.Minimize all kinds of sweets, sweets, sweets and other waste.You need a carbohydrate - it is best to eat a fruit or a vegetable.It is natural and therefore useful than the chemistry of sweets artificially made by sugar.
Your diet should be based on protein and carbohydrates, and, as mentioned above, of natural origin.The squirrels for you will be building materials for muscle folding processing.And carbohydrates will give you energy, so necessary for us for aerobic training.
If you really want fats, and without them, at all, then choose useful omega-3 or omega-6 fats.Eat fish and "correct meat".Forget about pork, its Muslims so they do not eat that it is thick and harmful.
Food, accelerating fat burning.
Add to your diet
What will help you successfully fight extra pounds:
- Green Teaja - has long been known to direct weight and burns fat deposits.
- Pineapple or pineapple juice - the same, consider, a product that promotes rapid weight loss.
- Ginger
- Grapefruit,
- And the other benefit from our table.
To whom and this will look a little, and those who want to finish their stomach to finish perfection, we recommend buying a special sport food remedy - a fat chili.This is not an anabolic or steroid, so it will not make any hormonal changes in your body.You should not be afraid of this!This is a natural remedy that accelerates the metabolism of fats in our body.By using it regularly, you will fight the excess radical method.The medicine will not allow the young man to be pushed, and will brutally eradicate all existing fat in your body.With this addition you can achieve the appearance of the cubes in your steel press.So if your goal is these precious cubes, they unequivocally burn fat in your daily diet.
Diet
Another important point: this is a diet.Want to lose weight then:
- Do not eat anything after 6pm, because it is mostly placed on our sides because eaten in the evening and at night.
- Lower the portion doses.Take it and reduce your meal by a while.For this, by the way, small tiles will help a lot.When the dish is large, we do not notice how we eat a lot.And taking a smaller dish and forcing ourselves not to report anything there, we mainly reduce the amount of eaten.
- If you still want to eat, eat more often.That is, it is better to eat six times a day, but little than three times, but falling into the dump.It is for this reason that bodybuilders and fitness models eat so much, every two hours.
- Remember: bad habits like smoking and alcohol also adversely affect all processes in our body, and in particular metabolism.So disappear this infection at the root!
Psychological attitude and main conclusion.
By observing all of the above recommendations, you will definitely move step by step towards improving the appearance of your sides and abdomen, as well as the whole body as a whole.It is only important to remember that the result will not come for a training, or a day.Therefore, change your life!Love the sport!Love the Kardio traffic and the above exercises.Love rational food and a healthy lifestyle!And then over time, a great look will be guaranteed you for what we want you from all our hearts!