To make your stomach big and supplemented with the side also appear, enough for a few months to lie on the sofa to eat a variety of advantages in the form of cakes, chocolate, ice cream and other harmful foods.But to return to the previous form and at the same time see beautiful relief, you need to spend a lot of time.Of course, there are effective exercises for this that allow you to come to their valued goals.In addition, in addition to exercises, it is very important and eating properly, one hundred percent should reject calorie foods, transfer accents to vegetables, fruits, milk products and meat with little fat content.
Here are some rules that need to be taken into account.You need to train three times a week, at least half an hour.This exercise is the most important implementation, the technique, not a large number of repetitions.You also need to monitor your breathing, where breathing is always made in the effort.Stop choosing 3-4 exercises for you and put them in the main complex.Where each of us repeats in two or three approaches, making it 12-15 repetition.You should always start the exercise warmly, where the aerobic load is best for everyone, such as running or jumping the rope.
In this article, we will consider training for weight loss and side at home for both women and men.Therefore, for starters, you need to buy comfortable sports clothes, rugs for sports and gymnastics loops.
Of course you hear that with one pumping newspaper, you can't protect your stomach.It is necessary for burning and burning anaerobic loads, of course, this is true, but it is one thing to get rid of all subcutaneous fat, and another to tighten and strengthen the weak abdominal muscles.What we are going to do today, as they seem to tighten our internal organs into the muscle corset and naturally the waist will begin to decline significantly in volume.
Exercises that will help lose weight in the stomach and sides in 3 days
For the stomach
Try to do all the following exercises less without rest, failure and burning in the abdominal muscles.
Each exercise must be controlled, do not rest when returning to the starting position.
Suddenly you will have a complete reluctance, stop, place a small pause, and then continue to complete the task.
1. We lie on the back, bend our feet on the knees, hands behind the head and continue.
We just raised the shoulder blade and didn't need to be torn from the bottom of the carpet and we reached as much as possible to the knee.When lowering, if you want to do the newspaper well, do not rest, it should always be tension.
We do 20 times in one approach.
2. In this exercise, we will work on oblique abdominal muscles.
Lying on the carpet, one foot bent, and the second on it.We touch the knee elbow, do not rest when lowering, the left hand can be placed on the stomach and do it according to our maximum ability, holding the newspaper in tension.Change the foot position and do the same.
The approach must be done 15-20 times.
3. Lying on the floor, lift your legs straight and try to touch your feet with your hands.As we increase, we stretch as much as we can, and when we lower it, we do not rest, we maintain the body well.This exercise is very effective, so try to do it more precisely.In extreme movements, try to reach as high as possible, while hanging for 10 seconds in this position.
We do 15-20 times.
Exercise for sides
1. We lay down next to, leaning on elbows, doing foot lifting and slight body shaft.It is necessary to use the side and force them to contract.
When raising, we exhale, do not lower our body and slow down slowly.
We made a repetition in the approach 30 times, after which we repeated the same thing to the other side.
2. We rely on hands and lower housing and maximum up.
We do 25 times in the approach, turning and repeating the same movement on the other side.
3. We do standing, shoulder legs, arm to the side, first displacement of the body to the right, and then to the left, while reducing the side as much as possible.
One excretion is made for each shift, but you do not need to fall forward and back, the accuracy of the training done depends on it.
The amount of repetition in one approach should be at least 80-100 times.
4. We stand in addition to support, you can go to the wall and do a foot lift to the side, while holding the socks to you, trying to make the heel with the foot up.
During the rise, we breathed a sigh of relief, at this point your workforce should be tense.
In the repetition approach should be at least 25-30 times.We turned and repeated everything with the other feet.
Effective training in the gym
1. We lay on the bench in the corner, stretch our hands and grab it behind the support, bend the feet slightly and lift it together with the pelvis, after which we slowly lower it, but not to the end, so that the stomach is always tension (remember, this is a very important moment to work on your newspaper)
In one approach we do 20-30 repetitions.
2. Now we will do the knee forward by using the upper block.We took the cable and fell forward.In breathing without jerks, we begin to bend to the floor, under we make a small pause and return to the starting position.
We do a repetition of 25-30.
3. Improve the body on the bench.
The feet under the rollers, the hands are behind the head, inhale and tilt the body about 20 degrees.The body is back, the back bends, as is placed behind the bench to focus on the tension in the rectal abdominal muscles.We exhale at the end of the movement.
This exercise should be done with a variety of deaths, as it allows you to develop all the abdominal muscles.
We do a repetition of 15-25.
Is there a diet for a man who removes his stomach and side at home?
Is there a diet for a man who removes his stomach and side at home?
No one damages the numbers of men so much of the stomach and large fat deposits on the side in the form of rollers.Moreover, they are among the very young men who do not move and sit a lot during the weekdays.
Therefore, many men rushed after working at the gym and stadiums to get involved in their numbers.Well, what to do for those who are not able to visit the stadium, how to get rid of a man's stomach and side in this case?There are many training programs for them, where you can successfully train at home and of course diet.
A diet that will help get rid of stomach and sides - an estimated menu
You need to eat three times a day.The part should be less than you use to eat 30%.Try to eat slowly, be careful about chewing food.
Monday
- Breakfast - two boiled eggs, tomatoes, a glass of natural yogurt and sugar -free coffee.
- Lunch is a fruit salad, boiled meat with mushrooms.
- Dinner - bean soup, boiled potatoes, tea.
Tuesday
- For breakfast - Vegetable salads, two cooked sausages, coffee.
- For lunch - chicken, boiled eggplant, yogurt and tea.
- For dinner - beef liver with vegetable salad and a piece of boiled fish.
Wednesday
- We have breakfast and eggplant caviar, drink a glass of juice.
- For lunch - peanut soup, salmal salmon, grapefruit.
- Dinner - boiled eggs, beets and juices.
Thursday
- In the morning we ate oats, crab salads and tea.
- We have lunch chicken and boiled mushrooms.
- We had dinner with fruit salad and a piece of cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is beef with vegetables.
- Dinner - chicken wings, cheese, glass of kefir.
Saturday
- For breakfast - boiled fish, rice porridge, coffee cups.
- In the afternoon - boiled potatoes with beans and tea.
- In the evening, pamper yourself with vegetable salads and risotto.
Sunday
- In the morning we ate corn salads and chicken.
- We have lunch spaghetti, boiled fish, vegetable salads, drink juice.
- We had dinner with fish salads and fruits.