Boka and stomach are often the most problematic areas of girls.The hated folds prevent you from getting into their favorite jeans and making the figure not suitable for tight clothing socks.Let's try to think about how to eat properly and the exercises you need to do to get rid of the side.
Physical activity is an important part of weight loss.We have collected for your most effective exercises that will help you remove your stomach and sides.
A set of exercises for weight loss
Warm -up.You need to start doing anything complex warmly.Start kneading the joints from top to bottom.Head, circular movements on the shoulders and elbows, slope to the side and down - this is minimal.
First exercise.The main exercises turn in various versions.This part of the fitness complex works the entire newspaper, giving it a static and dynamic load.Additional loads are obtained by the back muscles - so you will form a strong muscle corset.
Lying on the carpet, bend your knees so that the feet stand on the floor, making your hands behind your head.Now lift the upper body and slowly return to its original state.
Note: Don't get too high: Once the shoulder blade comes out of the floor, you slowly sleep.
Feel the tension in the neck?Therefore, you are too actively lifting it forward.Take a look at the ceiling, holding your neck in a static position.
The second exercise.Landing.It helps to work on lower -newspaper muscles.
Lying on the carpet, stretching your feet straight and connecting together.Now lift your feet at angles 30, 45 and 90 degrees, try to make some climb before lowering your feet.
Feel the pressure on the lower back?Put your palms under your back.
The third training.A strong shot of fat will cause the previous elements of the elements.Lying on the floor, lift your feet at 90 degrees, now lift your body as if you twisted, trying to get to the socks.
Fourth Exercise.Bicycles.This element is ideal for studying sides.
Go to the carpet, lift your legs on the knees, connect your palms to the back of the head.Now, raising the body, trying to reach the left elbow to the right knee and vice versa.The knees and elbows should move towards each other.
Fifth training.Sidebar.It is different from the classic as it involves the lateral muscle of the newspaper and promotes fat burning on the side.
Lie down next to.Now rising on the elbow or palm depends on the level of preparation.Remove the feet from the floor, leaving a point of contact: the lower leg.Stay in this position as long as possible, then repeat the complex to the other side.If you want to load an additional body, make a swing instead of a support foot.
Hitch.This is the final stage of the training to eliminate the side.We need to normalize the heart rhythm and relax the muscles.Fly for a few minutes behind you or do a slow tendency to the side and to the feet.
All of these exercises for the waist and sides are easy to do, do not require comprehensive physical training, and you can do it even at home.Boring at home?You can reduce your stomach in the hall, in addition, excessive removal will be faster using Fitball and special rubber bands.
Cardio training to reduce the waist: is there any effect?
Will!Cardio loads help lose weight, of course, weight loss will leave not only from the sides and stomach, but also from the rest of the body.Walking, walking fast, jumping - if you do it from 45 minutes (the pulse must be over 120 beats), then blood circulation in adipose tissue will increase, metabolism will speed up.
From which fat comes from this part of the body
Excessive amounts in this area arise due to the use of a large number of calories: sweet flour, flour, fat-all of which increase insulin levels.It is an ideal building material for the formation of subcutaneous reserves.Also in women, this is due to the weakness of the press after giving birth.
Therefore, physical activity must be combined with a harmonious diet - in the complex, both of these factors will produce excellent results.
Remember: you cannot lose weight in just one part of the body.Combining proper nutrition and sports, you will see that the whole body has been fully tightened.
A flat stomach rule
- No pressure!It increases the level of pressure hormone - cortisol.It will accumulate excess to fight the source of influence.A complex week?Go to the massage, lie down in the bath, drink herbal decoctions or valerian extract.
- Less alcohol.Is a beer stomach a common expression?It can appear not only from beer, but also from any alcohol, moreover, there is a lot of sugar in the popular cocktail.The main danger is that during the use of alcohol -containing beverages, one stops controlling himself, all kinds of snacks and sugar -gula climb into his mouth.It's best to drink white dry wine.
- No high food.Like it or not, the amount of fat and harm should be reduced.Remember to lose weight, you need a calorie deficiency.But here you can choose the right choice for yourself: push the pizza or walk for half an hour in the garden?
- More vegetables and fruits.They contain fiber, which is needed 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 for diet, but it's best to replace white rice with chocolate - you don't need food with high starch content.
- Blacklist.Think about how you will replace ice cream, hamburger and lemonade.There is a low analogue for all these dishes.You can make ice cream from bananas, hamburgers are made at home from wheat bread and steamed chicken pieces.
- Note the water balance.The universal norm of water usage is 8 glasses a day.This amount will accelerate metabolism, making the skin elastic and smooth.At first it may seem that the stomach has become more than water - this is not.In the body, the water exchange system is only established.
- Physical activity.The main assistant in combating excess centimeters.In combination with proper nutrition, they will produce fast and high results.It can be achieved at home and in the hall with the help of coaches.
