If you are not following your diet, then one day you can accidentally find that you can no longer match your favorite jeans.The body became loose, and dull pieces of excess fat hanging on the stomach and its sides.Gaining overweight is much easier than removing it.But, even if you couldn't prevent it, you can fix the situation.
There is a set of exercises for loss of average weight, which can quickly and effectively help you.You will only need a drop of determination and will to not give yourself concessions this time.And then, literally after a month of training, you can see the first results.
How to get rid of fat in your stomach and sides
It would be much easier to say how to prevent their appearance.But, since you are on this page now, you are interested in something else.
To remove the stomach, you must follow several conditions:
- Follow the proper diet.
- They perform regular heart loads.
- Run a band for the belly and sides.
The first two aspects under this article will be briefly discussed and the third point will have to be carefully disassembled.
It is possible to remove the surplus only if you notice all three conditions.There is no miraculous exercise that can save you from excessive fat.
This will only happen when you have a calorie deficit.It can only be caused by diet and heart loads and classes will help you improve the shape and tone of the muscles.
Nutrition
Proper nutrition is the cornerstone of the entire weight loss process.Many of your favorite products provide you with a bear service.Turning into extra pounds.To effectively remove fat, you must completely exclude them from the diet.These include:
- All fat, fried and salty foods.
- fast food;
- alcoholic beverages;
- Sugar products and sugar itself.
- bakery products;
- Chips and other snacks.
Food or steam food should be given.Products that are useful at this time include vegetables and some fruits.In addition, you should use a sufficient amount of water for active weight loss of at least 2-2.5L of water per day.
Physical activity
The calorie deficiency in the body can be achieved not only at the expense of the diet but also by their active burning.In other words, you need to spend more calories a day than you consume.It is quite difficult to achieve this without strong heart loads.So take time everyday:
- Is running or walking;
- riding bicycles;
- swimming;
- jumping through a jump rope.
- Run Cross Fita clashes.
First of all, the loads must be great.You can run for 10 minutes, get fatal and go home.In this case, you almost don't burn extra calories.
Another thing is when you run at the average pace for an hour.The effectiveness of this method will be several times higher.
How to quickly remove stomach at home
There are special abdominal complexes that if they do not remove a large amount of fat, then at least return the visual harmony of your body.Are designed to accentuate the muscles of this area.Because of this, you will look much weaker and more attractive.
Urban exercises for weight loss:
- Planck - is considered right the best for removing excess.It improves the muscle tone of this area and allows you to process the whole body well at the same time.The advantage is that it has a huge number of variants.For example, a turns bar will enhance not only the abdominal muscles, but also allows you to create a harmonious waist.
- Blank - allows you to effectively reduce the stomach.You will see the first results in a few weeks.Regular practice will remove up to 10 cm in the belly per month.
You can find out in detail about the bar and gap from other articles on our site.A brief order will be attached to the following exercises.
- It leans towards the sides with dumbbells - enhance the muscles of the bark and oblique muscles of the type.Take dumbbells in your hands, get straight.Do 50 slopes first on the left side, then to the right.
- The turn of the case is back.The starting position is the same as the previous exercise, only your hands must now be held in front of the chest.Make 30 turns, alternately in every direction.
- Twist.A classic type exercise that allows you to process the right abdominal muscle.Lie on the floor, bend your feet on your knees and put on the floor.Put your hands behind your head.From this position, execute the lifts of the case so that the shoulders come out of the floor.The execution of about 30 reps at a fast pace should be performed for training.
- Side Twisting - Edit the problematic area of the sides.It is performed almost in the same way as the usual twist, except that when rising the case you have to pull the left elbow to the right knee and vice versa.Also, 30 repetitions generally, 15 for each side.
- Cat - allows you to improve the shape of the waist.To perform it, stand in all four.First, by pulling the stomach maximum, it bends to the lower back.Then, without weakening the voltage of the press, it bends in the opposite direction.
- Legs.Helps process the lower abdomen.To run it, lie down on the floor, place your hands freely along the body.Take straight legs from the floor in turn, and lift them to about 45 degrees.Should be performed 30 times for each foot.
- Touching heels with your hands.To do this, lie down on the floor, bend your feet on your knees and put on the floor.Hands straight, lie down along the body.Slightly lifting the shoulder blades from the floor, glue the left foot heel to the left hand.Then repeat for the other foot.It is constantly performed while 30 repetitions for each side.
- Throwing legs.Allows you to remove fat from all over the belly.To execute it, lie down on the floor, the hands perpendicular to the body.From this position, put the bent legs on the knees first to the left, then on the right side.During execution, the exclusive muscles of the case must work - do not help your feet.Run 20 repetitions for each side.
- Turning to the side.Lie on the left side, the legs straight, the left hand as support is on the floor, just behind the head.From this position, turn around sideways.Run 20-30 repetitions for each side.
There are also special simulators who help remove the stomach.These include:
- Hoop - is not in vain that is included in the program of many methods such as pilates.Rotating the wreath every day for 30-40 minutes will help get rid of fat in the stomach quickly.
- Instead of a wreath, a Hula-Hoop simulator can be used.
- Another simulator for weight loss is the Soviet "health record".If you work with it daily for 20-30 minutes, then you can remove a significant amount of excess fat.
- You can burn fat in the stomach using a sports ball.Lower your feet to the ball, with your palms you need to support the floor.With a slightly bent your knees, make a roll on the ball first on the left, then on the right side.Repeat 20 times for each side.
- You can get rid of excessive abdominal volume using a fitness stick.Put it on your shoulders, stand straight.From this position, turn to the maximum to the left, then on the right side.Repeat 20 times in every direction.
Gym exercises can be distinguished for weight loss.These include:
- Turning into a crossover.Hang the rope handle on the crossover, adjust the required weight.Go to the simulator, grab the handles and hold them on both sides of the head.From this position, perform 25-30 twist down using the type of type muscle.
- You can also use a special type for the type.It is best to run on a gymnastic carpet.The simulator must roll out of the position of the classic bar.
- The thrust of the lower block to the crossover.Helps process the waist area.Set the small handle to the lower crossover block and stand sideways on it.Having taken the handle in hand, run the slopes on the side.Run 30 repetitions for each side.
How to remove stomach and sides in a week
Remove the stomach and sides in a week are extremely complicated, but fulfill the task.Of course, the results will not be so amazing, however, they will be remarkable.
To do this, you need to consume mainly protein foods by reducing the amount of carbohydrates and fats to a minimum.
You will also need to deal with heart loads at least 2 times a day for one hour.They can be attributed to both running and in the event of weak physical preparation of ordinary walking.
The most effective exercises you will need to focus on are: bar, vacuum, side twist, classic twist and using a video type.
Just like heart loads, this complex should be performed several times a day.It will be better if you divide all of the above exercises into two parts, one of which will be performed in the morning and the second in the evening.
If you want to remove excess, then compliance with nutrition, classes and heart loads should be daily, without excuses and confidence.In this case, you can remove the volume of the abdomen even in a week.