Multiple bodybuilding champion, our fitness trainer with many years of experience and extensive professional experience, will tell us how effectively to drive subcutaneous fat from the waist.So, the word is given to our sports expert.
It is not without reason that the torso in the middle person is a problem area.The fact is that she is so laid down by our mother-porch that subcutaneous fat is most arranged in this area and that, alas, will not get out of it.Someone has more, someone has less, his full absence has only "mature" athletes with a professional level of training, and even then, subject to focusing attention to that part of the body.
What if you are not in your belly, not like cubes, but nasty, ugly fat folds hang?- The answer is obvious: we have to drive them!This is what we will do now.And the question is: how do I do this?- Give me.
Well, first, you have to stock up, because it is unlikely that the situation will be fixed in a day or a week.Fat tissues have accumulated on your waist for years!Do you really think you can drive them in a few days?There are also months here and maybe even years (depending on the degree of neglect) of careful work!And you have to be ready for that.Success will not come quickly.Victory loves the patient.
We will influence five directions at one time:
- Aerobic training,
- strength training,
- competently planned daily routine,
- The right diet,
- and psychological training.
We choose this strategy for complex impact on all fronts for a reason.Losing at least one of these points, you run the risk of taking the time without achieving the desired result.Or in any case, the result will not be as good as it can be ... further, each component will speak separately.
Aerobic effects on the body.
Many mistakenly think that if I have creases on my stomach, then it is necessary to pull the stomach exactly.And they teach him with great enthusiasm, directly to madness, but they still do not achieve the result.And they are surprised: how?I train my stomach, the train - and the folds as they were. The thing is, with fat deposits you have to fight radically!Not in one zone - but overall.We need to start our internal mechanism, which gave us Mother Nature herself, who will mercilessly destroy the excess of this muk.In addition, notice, this is a primary task!This must happen first!Therefore, it is from aerobic training that we begin the fight against subcutaneous fat.And how do we have an aerobic effect on the body?Here are the most common options:
- Running or fast walking
- Jumping jumps
- swimming in the pool,
- Cycling,
- Mobile dancing, aerobics,
- Training for Cardocers,
- And others ...
In general, all these types of physical activity, in which we need to work intensively and breathe heavily.Our pulse is accelerated, the number of cardiac contractions rises, body temperature and blood pressure rises ... All this simply triggers the mechanism of burning excess fat.Therefore, in our list of weight loss exercises and countries without failure and number one we include cardio and aerobic loads for a minimum of half an hour!This will give an excellent start, so necessary for us the processes of fat destruction.In addition, throughout the body as a whole, not just the stomach.What is curious, scientists have long been proven that they have even done their cardio, the internal process of fat burning does not stop sharply!It continues to work for about 2 hours, even when we had long left the gym or fitness center.And we just need it!
Exposure to power to the problem area.
Now that the fat burning process starts, it is time to express the second stage of the fight against folds: exercises for weight loss and the sides are a highlighted effect on our problem area.So, some of the fat will burn as a result of aerobic exposure, we will process and transform the part into the muscles.Here are a number of most effective weight loss exercises and sides:
- The cyclical ones rise and lower the body from the lying-ups.Vial the load with the position of the hands and, if necessary, add the load to the weight of the agents.
- The same thing, just a bench, or even better at the Roman chair at different angles with fixed legs.
- Circle is an analogue of Sit -Aapos, only more effective exercise on the upper and middle third of Pres.We do not lift the whole body at once, but at first, then the shoulders, etc.
- The legs of the Swedish wall or from the position hanging on the crossbar, or with an emphasis on a sloping shop - the exercise perfectly produces the lower third of the press.A little load?- Wear ankle weight bracelets.
- The lowering of the simulator's legs: "Transverse band, press, bars" - the same thing, perfectly affects the lower abdomen.Is it difficult to lift your feet right away?- Raise them with 90 degrees knees, bent - pull your knees to your chest.At first, so - then you can do with your feet upright.
- Pressing the box is down on the frame of the block.
- Work on a press machine at different angles in different projections.
- Twist a special simulator.
- For fully prepared athletes - lifts of the box from the position with the head down with the still legs of the crossbar or a Swedish wall.
- Cyclic lifting of the body aside - on the inclined muscles of the press.
- Slot slopes of sides with durability - the so -called "metronome".
- For lovers of static and pilates: Bar exercises in all its many variations.
Almost any of the above exercises can be performed by twisting on the side - rotation and inclination of the box to the right or left.By adding such modified reps to each approach, you will not only affect the stomach, but also your sides, which in the complex will only positively affect the overall shape of your torso.
Planning of training and everyday life.
Each of the above exercises is recommended to make 5 approaches with 15 reps in each set.And God forbid you to forbid you to do everything in the same workout - click the muscles, the crepe will appear, and the desire to train will disappear immediately.Затова се страхувайте от претрениране.Всичко трябва да бъде умерено.Смяната също е лошо!
For a special training, select 3-4 exercises from the above, it is desirable to emphasize the impact to capture all parts of the abdominal muscles:
- The upper third,
- The average third,
- And the lower third.
This is necessary for an overall impact on the entire target zone.Also add a turn to the parties to turn on your parties into the work.
In the next workout, take the remaining 3-4 exercises and thus alternate them from the lesson to the lesson.
The abdominal press is such a muscle group that can generally be trained at least every day, unless, of course, it does not overdo it.If you think you are overturned and the next day you have your belly muscles, it is better to refrain from new training so as not to worsen your overtrained.Deliver such days to cardio loads until you are fully recovered.When muscle pain passes, you can again affect the waist.
You can also help your body with well -known rehabilitation procedures:
- swimming,
- massage,
- Sauna or steam room.
By the way, the latter also has a very positive effect on weight loss and gets rid of subcutaneous fat, so if you do not have contraindications, be sure to include these components in your daily routine.It has long been proven that a visit to the bath or sauna at least once a week allows you to normalize your metabolism in the body, as well as to get rid of toxins and other nasty that comes out of our body through sweat.At the same time, improve your skin, which will start to breathe after a long stagnation.
After good training and rehabilitation procedures, do not forget about good rest and sleep.This is also important for working on your own body.Because without enough recovery there will be no progress in training and therefore tangible results.
Reduction of dishes.
Well, of course, another component of working on yourself is your food.Without its in -depth correction, you can't see you beautiful belly and sides.What should change in your diet?
Well, first, we need to immediately understand that we get rid of fat at all so that you increase its level again.Therefore, it is necessary to equalize all the reception of resources in our body for its subsequent delay.Try to exclude fatty foods from your diet.We also recommend that you forget about salt and sugar in all its variations.The scientists of the dispersal has long proven that the exclusion from the diet of all these two elements already greatly improves our metabolism and, accordingly, our well -being.Minimize all kinds of cakes, cakes, sweets and other garbage.You need carbohydrates - it is better to eat fruit or vegetables.It is natural and therefore useful from confectionery chemistry artificially made of sugar.
Your diet should be based on proteins and carbohydrates and, as mentioned above, natural origin.Squirrels for you will build materials for the processing of creases in the muscles.And carbohydrates will give you energy so needed for us for aerobic workouts.
If you really want fat and without them, then choose healthy omega-3 or omega-6 fats.Eat fish and "correct the meat".Forget about pork meat, so her Muslims do not eat that she is fat and harmful.
Food, accelerate fat burning.
Add to your diet
What will help you successfully fight with extra pounds:
- Green Tea - It has long been known that it perfectly drives weight and burns fat.
- Pineapple or pineapple juice - the same, think, a product that promotes rapid weight loss.
- Ginger,
- Grapefruit,
- And another utility from our mass.
To whom and this will look small and those who want to finish their belly to complete the perfection, we recommend that you buy a special medicine for sports eating - fat.This is not an anabolic or steroid, so it won't make a hormonal change in your body.You should not be afraid of this!It is a natural medicine that accelerates the metabolism of fats in our body.Using it regularly, you will fight the excess radical method.The drug will not allow the new to be delayed and will eradicate all existing fats in your body.With this addition, you can achieve the appearance of cubes on your steel press.So, if your goal is these valuable cubes, unequivocally include the fat burner in your daily diet.
Diet.
Another important point: it's a diet.Then I want you to lose weight:
- Do not eat anything after 18:00, because it is most established from our countries, because in the evening of the evening and at night.
- Reduce the doses per serving.Take it and reduce your single meal.For this, by the way, small plates will help a lot.When the plate is large, we do not notice how we eat a lot.And by taking a smaller plate and forcing ourselves not to report more there, we largely 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 a little than three times, but you fall for the landfill.It is for this reason that bodybuilders and fitness models eat as often every two hours.
- Remember: bad habits such as smoking and alcohol also negatively affect all processes in our body and in particular metabolism.So eradicated this infection in the root!
Psychological attitude and the main conclusion.
By observing all the above recommendations, you will definitely move step by step to 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 one day or one day.So change your life!Love sports!Love cardio traffic and above exercises.Love rational diet and a healthy lifestyle!And then over time you will be guaranteed an excellent appearance of what we wish you from all our hearts!