Begin to lose weight, definitely start drastic changes diet. Remember – a successful repair is impossible without the fulfillment of this important condition.
Nutrition for effective weight loss:
- Reduced use or elimination of the long period of time daily diet of fast carbohydrates (sugary foods and pastries).
- Cooking without salt (or a small amount of it), because of the ability of sodium chloride to retain water, which leads to swelling.
- Power in small doses (a maximum of two hundred grams, five or six times a day).
- Daily consumption is around two liters of clean not boiled water, which helps to improve metabolism. This is an important factor in weight loss.
- Replace all fatty foods for maximum fat-free products. Cook lean fish, poultry, beef, veal. I prefer the rabbit.
- The correct choice of method of cooking – boiling, stewing, using a double boiler, oven.
Causing the fat and extra kilos
How to convince the doctors, the stomach should be a small amount of fat, because it acts as a sort of protective barrier to all the internal organs and bones. But excessive amounts of fat should be a concern. So why is the extra pounds and belly fat?
- Genetics are known to be stubborn. It is believed that if the grandparents or the mother has problems with fatty deposits, they can go to the heirs. The most common forms are "Apple" and "pear". If you have a form of "pear", the extra pounds go to the lower part of the body, if "Apple", and then into the stomach.
- Bad metabolism. Years the metabolism slows down significantly. This is what leads to the accumulation of abdominal fat. It is known that women are more prone to deposits in the abdomen than men.
- Overeating. If the day to eat much more than that without the extra pounds will not do here.
- Motionless way of life. If much time is spent at the computer or TV, and no exercise, the extra pounds is to get as short as possible.
- Stress, tension, illnesses. Stress or illness has a significant impact on any body, especially for women. Stress and tension to raise kartizola in the body, which can cause deposits in the waist and stomach.
- All the hormonal changes. This is especially true of women, whose age has long crossed the threshold of 40 years. The amount of fat in the body can increase in proportion to body weight.
The most effective exercises for slimming the abdomen and back image
This is the best series of exercises that will help make a flat stomach at home, because it is not only the twists and turns, press the,,, and it includes intense workouts that stimulate rapid fat burning not only belly. But you need to clearly understand that the effect is stronger and more prominent, the more effort you put into it, and a more complex approach to weight loss. This means that in one class, you must follow the right nutrition and not to rush to extremes, for example, resort to a low-calorie diet, which compare the hunger strike.
Is not a public business like a twisting press. It is not the most effective, but helps to strengthen the core muscles, if you can combine it with proper diet, and in the short term to see results. Lying on the Mat face up. Bend your knees, feet should be the entire surface of the floor. Put your hands behind your head. Take a deep breath and lift your upper body off the floor. Exhale when you come up. Exhale when you descend back to the starting position. Inhale when lowering body to the floor. Do 10 repetitions, and then repeat for 2-3 sets.
- Reverse crunches
Lying on the Mat face up. Bend your knees, feet should be the entire surface of the floor. Put your hands down along the body. Lift your legs so that hips were perpendicular to the floor. Lift your lower back so that her knees moved towards his chest. Breathe when you put your feet on the floor. Breathe out when you snap out of the floor and bring your knees to your chest. Do 10 repetitions for 3 sets.
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- Oblique twists
The movement is very similar to regular crunches, but here you have to turn one shoulder towards the other. Lying on the Mat and hands behind the head. Bend your knees so that the feet do not touch the floor. Lift your upper body as in conventional flexi tacuissem, turn the right shoulder toward the left. The left torso should be on the floor. Repeat on the other side. Rotate your left shoulder towards without lifting the right side of the torso from the floor. Do 10-12 repetitions.
- Press the lateral abdominal muscles:
- Lay the Carpet on the floor and lie sideways.
- One hand to pull it in front, You will need to stop.
- One arm behind your head so that the elbow looking up at the ceiling.
- At the same time start to lift your torso and legs up, then down. When lifting the torso take a breath, lower – exhale
- Download side abdominal muscles 10 times for 3 sets.
- The press is the rectus abdominal muscles:
- Lying on the floor on his back.
- Hands behind your head.
- When you inhale start raising the torso, as you exhale – let.
- You can do this exercise you need a rounded back, the twisting of the stomach.
- After raising the body must do hard to breathe.
- Do not rush, you have to feel how the abdominal muscles.
- Press it about 10 times for 3 sets.
- Starting position – feet shoulder width apart, back straight.
- The exercise is performed with straight legs and arms.
- Lean forward and swing first with one hand down, then the other.
- During the exercise, and keep breathing
- Run of the mill about 20 times in a few approaches.
- Place your elbows on the floor. Take this situation to keep the body perpendicular to the floor.
- Back straight, legs straight, head level with spine.
- In this position, try to keep about a minute.
- Further time may be increased
- Don't fret, that the whole body is shaking, because this exercise involves all muscle groups.
- When you run the bar don't lower the hips like the very end of time.
From perform, you need to take a suitable position – lying down, the back should fit snugly to the floor, hands to clean behind your head, legs bent at the knees to form angle, which is equal to 45 degrees.
Technology. At a distance of 50 cm from the floor lift legs, pre-bent at the knees and began to turn the imaginary pedal. Run fast, the scrolling is at least 15 times per 1 approach. Just do 3 or 4 approach.
- Exercise with the Hoop.
To acquire a better shell is heavy (2 kg and more). Under torsion, the stomach should be tense. Time recommended to 1 hour or more of rest, maximum of 3 min.
Perform the following exercises, you need to take a standing position, spread the legs apart, hands against the waist. It is important to keep your body in the right position, holding the feet firmly on the floor. Technique: make a deep bend from side to side alternately.
- Bends with dumbbells:
- Take both hands with dumbbells weighing 2 kg and above.
- Starting position – feet shoulder width apart, back straight.
- Starts to stretch a single hand dumbbells down, go back and lean the other direction. Do the slopes a few times.
- Over time, the weight of the dumbbells can be changed.
- This exercise can be performed with one hand and tilt your body sideways, the other hand plays behind his head.
Set of exercises for weight loss belly and sides
- Lying on the floor, arms outstretched to the sides. Exercise is not in a hurry, make sure that the blades fit the Carpet. Simultaneously raise the legs vertically upwards and lowered them to the right. They are not touched horizontally, take a deep breath and return to starting position. Two sets of 10 repetitions on each side.
- Starting position: lying on your back with stretched along the body hands. Legs pressed together, bent at the knees, feet on the floor. Take a deep breath and simultaneously start to gradually raise above the floor of the pelvis and spine. At the same time, slowly take your hands behind your head. Another hold your breath and freeze. While exhaling return to I. p. And so 10 times.
- In the supine position, set the hips belt small roller. Direct hand throw over the head so that they were palms up. Slowly raise your left leg vertically. Freeze in this position for half a minute. Watch your breathing: it should be smooth and deep. Return to the starting position and do the same with the other leg. All you have to do this exercise 30 times.
- It on the Carpet and pick up a small weight. Straighten your back, pull your stomach and slightly bend the knees. Transfer weight from left to right, never for a moment relax the abdominal muscles. Do at least 2 sets of ten times on each side. Breathing all the time should be slow and deep.
- Place your feet shoulder width apart and sit down to socks. Press the palms into the floor strongly and pull your navel in. Turning the torso to the left, drag the smooth the right foot, as shown in the picture. Returning to the original position, quickly change the feet. The minimum number of approaches – three, and the number of reps – 10 on each limb.
- First position: arms outstretched to rest on the towel, knees bent on the floor. Drop shoulders down and pull your stomach much. Slowly move your hands forward. Do it until, until you touch your chest to the floor, don't let the lower back SAG and follow the straightness of the back. Return to the starting position to perform a fully relaxing. You should do this exercise at least 20 times, breaking them in several approaches.
Cardio for weight loss belly and sides
The heart contains exercise for weight loss belly and sides, can increase the frequency of the heart beats up to 130-150 minutes. The most common cardio are running, Cycling, swimming, brisk walking and aerobics. The latter is very convenient to do at home.Calculate the forces and to perform complex non-stop for 20-25 minutes. What exercises to do to remove belly fat?
Jogging in place weight loss belly and sides
Running in place does not require explanations... Running in place with high elevan the thigh – lift the pelvis as high as possible to the breast as often as possible, changing feet. "Lift your legs" – running in place with bent leg at the knee when the foot comes almost to the buttocks.
Jumping. Feet together, arms along the body. Jump your feet apart, at the same time raising his hand in a side position above the head. Jump back to the starting position.
UPS. You can select the target chair, bed or something else. Lift the right leg, the same leg and go down. Perform two sets of 10 repetitions for each leg.
The heart should be fed either warm-up or end power (20-30 minutes).