Boka and stomach are often the most problematic areas of girls.The hated folds prevent you from entering your favorite jeans and making the figure inadequate for tight clothing sock.Let's try to discover how to eat correctly and what exercises you should do to remove the sides.
Physical activity is an important part of weight loss.We have collected for you the most effective exercises that will help you eliminate the stomach and sides.
A set of weight loss exercises
Heating.You must start performing any complex with a warm.Start kneading the joints from top to bottom.The heads of the head, circular movements on the shoulder and the elbow joints, the slopes to the side and down, this is a minimum.
The first exercise.The main exercise is to turn in several versions.This part of the fitness complex generates the entire press, offers a static and dynamic load.The posterior muscles obtain an additional load, so it will form a strong muscle corset.
Lie on the carpet, double the knees so that the feet stop on the floor, make their hands behind the head.Now lift the upper body and slowly return to the original state.
ATTENTION: Do not get up too high: as soon as the shoulder blades left the floor, you can go to bed slowly.
Do you feel the voltage on the neck?So you are too actively raising it forward.Try to look at the roof, holding your neck in a static position.
The second exercise.Leg landings.It helps solve the lower muscles of the press.
Lie on the carpet, stretch your legs straight and connect.Now lift your legs at an angle of 30, 45 and 90 degrees, try to make several climbs before lowering your legs.
Do you feel stress in the lower back?Put the palms under the buttocks.
The third exercise.A powerful fat coup will cause the association of previous elements.Lie on the floor, lift your legs at an angle of 90 degrees, now lift the body as if it were twisted, trying to reach the socks.
The fourth exercise.Bicycle.This element is ideal for studying the sides.
Go to the carpet, lift your legs bent on your knees, connect the palms on the back of the head.Now, raising the body, striving to reach the left elbow to the right knee and vice versa.The knee and elbow must move to each other.
Fifth exercise.Sidebar.It differs from the classic in which it involves the lateral muscles of the press and promotes fat burning on the sides.
Lie down.Now lift your elbow or palms depending on the level of your preparation.Throw the legs from the floor, leaving a point of contact: the foot of the bottom of the leg.Stay in this position as long as possible, then repeat the complex on the other side.If you want to load the body additionally, it is not the swing not with a support foot.
Hitch.This is the final stage of the exercise to eliminate the sides.We need to normalize heart rate and relax the muscles.Fly for several minutes on your back or make slow inclinations to the side and legs.
All these exercises for the waist and the sides are easy to perform, do not require full physical training and can even perform them at home.Boring at home?It can reduce the stomach in the hall, in addition, excess extraction will be faster using fitball and special rubber.
Cardiovascular training to reduce the waist: Will there be an effect?
Willpower!Cardiovascular load helps lose weight, of course, the weight will leave not only the sides and abdomen, but also of the whole body.Running, walking fast, jumping: if it does from 45 minutes (the pulse must be above 120 beats), then blood circulation in the adipose tissue will increase, metabolism will accelerate.
Where does fat come from in these parts of the body?
Excessive volumes in these areas appear due to the consumption of a large amount of calories: sweet, flour, fat, all this increases insulin level.It is an ideal construction material for the formation of subcutaneous reserves.Also in women, this is due to the weakening of the press after childbirth.
Therefore, physical activity must be combined with a harmonious diet: in the complex, these 2 factors will give an excellent result.
Remember: You cannot lose weight in a single part of the body.Combining adequate nutrition and sport, you will notice that the whole body was completely tight.
Rules of a flat abdomen
- Without stress!Increase the stress hormone level - cortisol.It will accumulate excess to combat the source of influence.Complex week?Go to the massage, lie in the bathroom, drink herbal decoctions or Valerian extract.
- Less alcohol.Is a family expression a beer belly?It may appear not only of beer, but also of any alcohol, in addition, there is a lot of sugar in popular cocktails.The main danger is that during the use of drinks that contain alcohol, a person stops controlling, all kinds of snacks and sweets rise to their mouth.It is better to drink white dry wine.
- There is no high food in heats.We like it or not, the amount of fat and harmful will have to be reduced.Remember to lose weight, you need calorie deficiency.But here you can choose an adequate option for you: reject pizza or run for half an hour in the park?
- More vegetables and fruits.They contain fiber, so it is necessary for the body during weight loss.Fresh product fibers fill the body, the feeling of hunger will not feel so much.Add white fish and meat to the diet, but it is better to replace white rice with brown;It does not need food with a high starch content.
- Blacklist.Think in advance how the ice cream, hamburgers and lemonade will replace.There are low qualification analogues for all these dishes.You can ice cream from the banana, the hamburger is made at home with whole wheat bread and steamed chops.
- Observe the aquatic balance.The universal norm of water consumption is 8 glasses per day.This amount will accelerate the metabolism, it will make the skin elastic and soft.At first it may seem that the stomach has become more of the water, this is not so.In the body, a water exchange system is simply established.
- Physical activityThe main assistant in the fight against excess centimeters.In combination with adequate nutrition, they will give a quick and high quality result.It can be achieved both at home and in the hall with the help of a coach.
