Double champion in bodybuilding, our fitness coach with years of experience and rich professional experience, will tell us how effective it is to drive subcutaneous fat from the waist.So, the word is given to our sports experts.
It is not without the reason that the body in ordinary people is a problem area.In fact, it is said by our mother that the most accumulated subcutaneous fat in this area, and this, unfortunately, will not stay away from this.One has more, one has less, his complete absence is just "mature" professional training athletes, and even, subject to attention to this body part.
What to do if you don't have your stomach, unlike cubes, but ugly fat folds, hang?- The answer is clear: we must drive them!This is what we are going to do now.And the question is: How to do this?- Give me.
Well, first, you need to keep the stock, as it is unlikely to change to correct the situation in a day or a week.Fat tissue has accumulated in your waist for years!Do you really think that you can drive them in a few days?There are also months here, and maybe for years (depending on the level of neglect) of careful work!And you must be prepared for this.Success will not come quickly.Victory likes patients.
We will influence at once from five directions:
- Aerobic training,
- Power training,
- Efficiently planned daily routine,
- The right diet,
- and psychological training.
We choose this strategy complex effects on all areas for a reason.Eliminating at least one of these, you will take the time for a waste of time, without achieving the desired results.Or, in any case, the result will not be as good as possible ... Moreover, each component will speak separately.
Aerobic effects on the body.
Many mistakenly think that if I have folds on my stomach, then I have to download the stomach accurately.And they train it with passion, directly to the madness, but they still do not achieve the results.And they were surprised: How's that?I train my stomach, train - and folds, as they do. It is with the fat deposits you need to fight radically!Not in one zone - but in general.We need to launch our internal mechanisms, which the mother of nature gives us, which will destroy this excess of dirt.Moreover, note, this is the main task!This must be done first!Therefore, it is from aerobic exercises that we begin to fight against subcutaneous fat.And how to perform aerobic effects on the body?Here are the most common options:
- Walking or running fast
- jump
- swimming in the pool,
- Cycling,
- Mobile dance, aerobics,
- Training on Cardiotracers,
- And others ...
In general, all kinds of physical activity in which we need to work intensively and breathe hard.Our pulse is accelerating, the number of heart contraction increases, body temperature and blood pressure rise ... All of this, only triggers excess fat burning mechanisms.Therefore, on our training list to lose weight and side without fail, and at number one, we turn on the cardio and aerobic load for at least half an hour!This will give us a very good start to the process of fat destruction.Moreover, all over the body, and not just in the stomach.What is curious, scientists have long been proven that, despite completing the introduction of cardio, the internal process of burning fat does not stop significantly!He continued to operate for about 2 hours, though we had left the gym or fitness center.And we just need this!
Power exposure to problem area.
Now that the fat burning process is launched, it's time to voice the second stage of the struggle against the folds: strength training for weight loss and side is a emphasis on our problem area.Therefore, some of the fat will burn due to aerobic exposure, we will process and change the part into the muscle.Here are some of the most effective exercises for weight loss and sides:
- Cycle cycle and lower body from lying-sit-apa.Note the load with the position of the hand, and if necessary, add the load to the driving agent.
- The same thing, just on a sloppy bench or, better, in the "Roman chair" at a different angle with a fixed foot.
- Rotation is a sitting analog, only more effective training in the upper and middle presence of Pres.We do not raise the whole body at once, but at first, then the shoulders, and so on, seem to turn into a circle (with an analogy with "yo-hone" toys).
- Raising the feet on the Swedish wall, or from the position hanging in the cross bar, or with an emphasis on the shop - the training perfectly works the third lower than the newspaper.Small load?- Heavy bracelet on the ankle.
- Lowering the foot on the simulator: "crossbar, press, bar" - the same thing, perfectly affects the lower stomach.Is it difficult to raise your feet immediately?- Raise them with 90 degrees knee bent - pull your knees to the chest.At first, so, - then you can make it with a straightened leg.
- The core of the case goes down to the block frame.
- Work on newspaper machines at different angles in different projections.
- Rotate on a special simulator.
- For a fully prepared athlete - lift the case from the reverse position with a fixed foot on the bar or Sweden wall.
- Lifting the body cycle to the side - on the oblique muscle of the newspaper.
- Body tilments to the side with resistance - "metronome".
- For Statics lovers and Pilates: "bar" exercises in all variants.
Almost each of the above exercises can be done by turning to the side - rotation and slope of the case to the right or left.By adding a modified repetition in each approach, you will affect not only the stomach, but also your side, which is complex will only have a positive effect on your body's general form.
Training planning and daily routine.
Each of the above exercises is recommended to take 5 approaches with 15 repetitions in each set.And God forbids you to do all of the above in the same training session - clicking the muscles, the crap will appear, and the urge to train further will disappear.Therefore, fear too much.Everything should be simple.Change too bad!
For a specific exercise, choose the 3-4 training from above, it is advisable that the emphasis on the effect of capturing all parts of the abdominal muscles:
- The third top,
- Middle middle,
- And the third lower.
This is necessary to have a comprehensive effect on the entire target zone.Also add a touch to the side to involve your side into work.
In the next training session, take another 3-4 training, and continue to replace them from lesson to lesson.
The abdominal newspaper is a muscle group, which, in essence, can be trained at least daily, unless it is excessive with the burden.If you feel that you are upside down, and the next day you have a stomach muscle, it is best to refrain from new exercises, so as not to worsen too high.Focus on these days to the cardio load until you are fully recovered.When muscle aches passes - you can again affect your waist.
You can also help your body with a well -known recovery procedure:
- swimming,
- massage,
- A sauna or steam room.
In this way, the latter also has a very positive effect on weight loss and eliminates subcutaneous fat, so if you have no contraindication, be sure to include these components 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 eliminate other toxins and nastiness coming 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 recovery procedures, don't forget about good rest and sleep.This is also important in working on your own body.Because without adequate recovery, there will be no progress in training, and, as a result, the real results.
Sliming food.
Well, and, of course, another component of work on yourself is your food.Without a thorough adjustment, you can't see you a beautiful belly and side.What to change in your diet?
Well, first of all, we should immediately understand that we eliminate fat at all so that you can increase the level.Therefore, it is necessary to level all the resources into our body for subsequent deposition.Try to exclude fatty foods from your diet.We also recommend forgetting salt and sugar in all its variants.Scientists of Dietetologists have long proven that the exceptions of all these two elements have increased our metabolism and, thus, our well -being.Reduce all kinds of cakes, cakes, sugars and other garbage.You need carbohydrates - it's best to eat fruit or vegetables.It is natural and is therefore useful from the chemical of the sugar -made confection.
Your diet should be based on protein and carbohydrates, and, as mentioned above, natural origin.The squirrel for you will be a construction material for the processing of folds in the muscles.And carbohydrates will give you energy, so it is necessary for us to aerobic training.
If you really want fat, and without them, then choose a useful omega-3 or omega-6 fat.Eat the fish and the right meat. "Forget the pigs, so his Muslims do not eat that he is fat and dangerous.
Food, accelerates fat burning.
Add to your diet
What will help you succeed in fighting additional pounds:
- Green tea - has long been known that it drives weight and burns fat deposits.
- Pineapple or pineapple juice - the same, consider, a product that promotes rapid weight loss.
- Ginger,
- Grapefruit,
- And other utilities from our desk.
To whom and this will look a little, and those who want to solve their stomachs to complete perfection, we recommend that you buy a special sports nutrition - fat burner.This is not anabolic or steroid, so it won't make hormone changes in your body.You can't be afraid of this!This is a natural remedy that accelerates the fat metabolism in our body.By using it regularly, you will fight excessive radical methods.This medicine will not let the new one be postponed, and will eradicate all the fat in your body.It is with this addition that you can reach the cube appearance on your steel press.Therefore, if your goal is this valuable cube, strictly including fat burners in your daily diet.
Diet.
Another important thing: this is a diet.Want to lose weight, so:
- Do not eat anything after 18:00, for it settles on our side-because it is eaten in the evening and at night.
- Reduce part dose.Take it and reduce your meal one time.For this, this way, a small plate will help a lot.When the plate is large, we don't notice how we eat a lot.And take a smaller plate, and force ourselves not to report anything else, we largely reduce the amount we eat.
- If you still want to eat, eat more often.That is, it is best to eat six times a day, but a little than three times, but fall to the garbage dump.For this reason, bodybuilders and fitness models eat so often, every two hours.
- Remember: bad habits such as smoking and alcohol also negatively affect all the processes in our body, and metabolism in particular.So eradicate this infection in the root!
Psychological attitude and key conclusions.
Observing all of the above suggestions, you will definitely move step by step towards improving your side and stomach appearance, as well as the whole body.It is only important to remember that the results will not come for one exercise, or one day.So change your life!Like sports!Like cardio traffic and training above.Like a healthy diet and a healthy lifestyle!And then over time, a very good look will be guaranteed to you what we want from our hearts!