Boka and stomach are often the most problematic areas in girls.The hated folds prevent you from getting into their favorite jeans and make the figure unsuitable for the sock of tight clothing.Let's try to figure out how to eat properly and what exercises you need to do in order 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 remove the stomach and sides.
A set of exercises for weight loss
Warm -up.You need to start performing any complex with a warm -up.Start kneading the joints from top to bottom.The heads of the head, circular movements in the shoulder and elbow joints, the slopes to the side and down - this is a minimum.
The first exercise.The main exercise is twisting in various versions.This part of the fitness complex works out the entire press, gives a static and dynamic load.An additional load is obtained by the back muscles - so you will form a strong muscle corset.
Lie on the rug, bend your knees so that the feet stand on the floor, make your hands behind your head.Now raise the upper part of the body and slowly return to the original state.
Attention: Do not rise too high: as soon as the shoulder blades came off the floor, you can slowly go to bed.
Feel the tension in the neck?So you are too actively lifting her forward.Try to look at the ceiling, holding your neck in a static position.
The second exercise.Landings of the legs.It helps to work out the lower muscles of the press.
Lie on the rug, stretch your legs straight and connect together.Now raise your legs at an angle of 30, 45 and 90 degrees, try to make several climbs before lowering your legs.
Feel the stress in the lower back?Put your palms under the buttocks.
The third exercise.A powerful blow to the fat will cause the association of previous elements.Lie on the floor, raise your legs up at an angle of 90 degrees, now raise your body as if you are twisted, trying to get to the socks.
The fourth exercise.Bike.This element is ideal for studying the sides.
Go to the rug, raise the bent legs at the knees, connect your palms on the back of the head.Now, raising the body, strive to reach the left elbow to the right knee and vice versa.The knee and elbow should move towards each other.
Fifth exercise.Lateral bar.It differs from the classical in that it involves the lateral muscles of the press and promotes fat burning on the sides.
Lie down on the side.Now rise on the elbow or palms depending on the level of your preparation.Tear off the legs from the floor, leaving one point of contact: the foot of the lower leg.Stay in this position as long as possible, then repeat the complex to the other side.If you want to additionally load the body, do the swing not with a supporting foot.
Hitch.This is the final stage of the exercise to remove the sides.We need to normalize the heart rhythm and relax the muscles.Fly for several minutes on your back or perform slow inclinations to the side and to the legs.
All these exercises for the waist and sides are easy to perform, do not require thorough physical training, and you can perform them even at home.Boring at home?You can reduce the stomach in the hall, in addition, the excess removal will go faster using fitball and special rubber bands.
Cardio training to reduce the waist: will there be an effect?
Will!Cardio load helps to lose weight, of course, the weight will leave not only from the sides and abdomen, but also from the whole body.Running, fast walking, jumping - if you do it from 45 minutes (the pulse must be above 120 beats), then the blood circulation in the adipose tissue will increase, the metabolism will accelerate.
Where does the fat come from in these parts of the body
Excessive volumes in these areas appear due to the consumption of a large number of calories: sweet, flour, fat-all this increases the level of insulin.It is an ideal building 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 can not lose weight in only one part of the body.Combining proper nutrition and sport, you will notice that the whole body was completely tightened.
Rules of a flat abdomen
- No stress!It increases the level of stress hormone - cortisol.It will accumulate excess to combat the source of influence.Complex week?Go to the massage, lie in the bath, drink decoctions of herbs or valerian extract.
- Less alcohol.Is a beer tummy a familiar expression?It can appear not only from beer, but also from any alcohol, moreover, there are a lot of sugar in popular cocktails.The main danger is that during the use of alcohol -containing drinks, a person ceases to control himself, all kinds of snacks and sweets climb into his mouth.It’s better to drink white dry wine.
- There is no high -calorie food.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 a suitable option for yourself: refuse pizza or run for half an hour in the park?
- More vegetables and fruits.They contain fiber, so necessary for the body during weight loss.Fibers of fresh products fill the body, the feeling of hunger will not be felt so much.Add white fish and meat to the diet, but it is better to replace white rice with brown - you do not need food with a high starch content.
- Black list.Think in advance how you will replace ice cream, hamburgers and lemonade.There are low -calorie analogues for all these dishes.You can make ice cream from the banana, the hamburger is made at home from whole grain bread and steamed chicken cutlets.
- Observe the water balance.The universal norm of water consumption is 8 glasses per day.This amount will accelerate metabolism, make the skin elastic and smooth.At first it may seem that the stomach has become more from the water - this is not so.In the body, a water exchange system is simply established.
- Physical activity.The main assistant in the fight against excess centimeters.In combination with proper 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.
