For your stomach to become big and plus the sides also appeared, enough for several months, lying on the couch, to eat different divisions in the form of cake, chocolate, ice cream and other different foods.But in order to return to the previous shape and at the same time see beautiful relief, you will have to spend a lot of time.Of course, there are effective exercises for what allows you to get to their covenant goal.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 that need to be taken into account.You should train three times a week, at least half an hour.The exercise is the most important performance, that is, its technique, not a large number of repetitions.You should also monitor the breathing where exhalation is always effort.Stop choosing 3-4 exercises for you and include them in the main complex.Where each we repeat in two or three approaches, which makes them 12-15 reps.You should always start training with a warm -up where the aerobic load is most suitable for everyone, such as running or jumping a rope.
In this article, we will look at the weight loss exercises and countries at home for both women and men.So, first you have to buy comfortable sportswear, sports carpet and gymnastic hoop.
Of course, you have heard that with one pumping of the press, you cannot protect your belly.It is necessary to feed on eating and fat anaerobic loads, 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 will do today because they seem to tighten our internal organs in the muscle corset and the waist naturally will begin to significantly reduce volume.
Exercises that will help weaken abdomen and sides for 3 days
Abdominal
Try to perform all the following exercises less without rest, fail and burn in your abdominal muscles.
Each exercise should be controlled, do not relax when you return to the starting position.
Suddenly you will have a complete refusal, stop, pause and then continue to accomplish the task.
1. Lie on the back, bend our legs in the knees, arms behind our heads and continue.
We only lift the shoulder blades we do not need to break away from the lower back from the rug and reach as much as possible to the knees.During the decrease, if you want to make the press well, do not relax it, it should be constantly in tension.
We perform 20 times with one approach.
2. In this exercise we will work on the inclined abdominal muscles.
Lying on the rug, one leg is bent and the other on it.We touch the elbow of the knee, we do not relax when lowering, the left hand can be laid on the stomach and do it according to our maximum capabilities, keep the press in tension.Change your leg position and do the same.
The approach should be made 15-20 times.
3. Lying on the floor, lift straight legs up and try to touch your feet with your hands.When we rise, we extend as much as possible and when we lower it, we do not relax, we keep the body in good shape.This exercise is very effective, so try to do it properly.In 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 sides
1. Lie on the side, bending over to the elbow, we perform lifting your legs and a little torso.This is necessary to use the parties and to force them to contract.
When we lift, we lift, do not lower the body and slowly slow down.
We perform repetitions in the approach 30 times, then repeat the same thing on the other side.
2. We rely on the arm and lower the hull down and maximize upward.
We do 25 times in the approach, turn and repeat the same movements on the other side.
3. We perform standing, legs shoulder -width away, arms on the side, first displacement of the body to the right, and then to the left, while reducing the sides as much as possible.
The bending is done for any shift, but you do not need to fall forward and backward, the correctness of the exercise depends on it.
The size of the repetition in one approach should be at least 80-100 times.
4. We stand aside to the support, you can go to the wall and fill your legs lifting as you hold the sock to you, try to make your heel with your feet to the top.
During the rise we exhale, at this point your working end must be tense.
The repetition approach should be at least 25-30 times.We turn and repeat everything with the other leg.
Effective exercise in the gym
1. We lie on the bench at an angle, we stretched our hands and grab them behind the support, bend our legs a little and lift with the pelvis, then slowly lower it, but not to the end, so that the abdomen is constantly in tension (remember that it is a very important moment to make your press), with its legs.
In one approach we perform 20-30 reps.
2. Now we will tilt forward on our knees with the help of the upper block.We take the cable and fall forward.On exhalation without jokes, we begin to bend on the floor, pause from below and return to the starting position.
We carry out 25-30 reps.
3. Raises the body of a sloping bench.
The legs under the rollers are behind the head, inhale and tilt the body by about 20 degrees.Dip the body back, bend your back as it was, placing the bottom of the back of the bench to focus the tension on the muscles of the rectus abdominal muscles.I am raising at the end of the movement.
This exercise should be done with multiple executions because it allows you to develop all the abdominal muscles.
We carry out 15-25 reps.
Is there a diet for a man who removes the stomach and side at home?
Is there a diet for a man who removes the stomach and side at home?
Nothing spoils the male figure as much as the large deposits of the stomach and fat from the sides in the form of rolls.In addition, they are in many young men who have a little to move and sit a lot on a business day.
That is why many men are in a hurry after working in the gym and stadiums to get involved in their figure.Well, what can you do with those who for some reason cannot visit the stadium, how to remove the stomach and the sides of a person in this case?There are many training programs for them that you can train very successfully at home and of course a diet.
A diet that will help you get rid of your abdomen and sides - approximate menu
You should eat three times a day.The part should be smaller than the one you are used to eating 30%.Try to eat slowly, carefully chew food.
Monday
- Breakfast - two boiled eggs, tomatoes, a cup 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 - vegetable salad, two cooked sausages, coffee.
- For lunch - chicken meat, stewed eggplant, yogurt and tea.
- For dinner - beef liver with vegetable salad and a piece of boiled fish.
Wednesday
- We have buckwheat for breakfast and caviar eggplant, we drink a glass of juice.
- For lunch - grain soup, salmon salad, grapefruit.
- Dinner - boiled eggs, beets and juice.
Thursday
- In the morning we eat oatmeal, crab salad and tea.
- We have chicken and stewed mushrooms.
- We have a fruit salad and a piece of cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is beef with vegetables.
- Dinner - chicken wings, cheese, cup of yogurt.
Saturday
- For breakfast - boiled fish, rice porridge, cup of coffee.
- In the afternoon - boiled potatoes with beans and tea.
- In the evening, pamper yourself with vegetable salad and risotto.
Sunday
- In the morning we eat a salad of corn and chicken.
- We have lunch spaghetti, boiled fish, vegetable salad, drinking juice.
- We have dinner with fish salads and fruits.