In order to make your stomach big and extra pages, it is sufficient to lie on the couch a few months to consume different delicacies in cake, chocolate, ice cream and other different harmful foods.But in order to return to the previous figure and at the same time see a beautiful relief, you have to spend a lot of time.Of course, there are effective exercises that allow you to get to their cherished goal.In addition, besides training, it is very important, and one hundred percent of the proper meal must deny calorie content, accent to vegetables, fruits, dairy products and meat, with slight fat content.
Here are some rules that need to be taken into account.You have to train three times a week, at least half an hour.Practice is the most important correct implementation, that is, its technique, not a large number of repetitions.You should also monitor breathing, where efforts are always exhaled.Stop choosing 3-4 exercises for you and taking them into the main complex.Where each is repeated in two or three approaches, resulting in 12-15 repetitions.You always have to start your workout with a gay -off, where aerobic load is best for everyone, such as running or jumping rope.
In this article, we consider weight loss and home side exercises for both women and men.So for the starters, you need to buy comfortable sportswear, sports and gyric carpets.
Of course, he heard that he could not protect his belly by pumping a press.Of course, for nutrition and greasy burning anaerobic loads, this is correct, but one thing is to remove all subcutaneous fats and the other to tighten and strengthen weakened abdominal muscles.What we will do today is because it seems to pull our internal organs into the muscle lining and, of course, the waist will decrease significantly in the volume.
Exercises that promote the weight of the abdomen and pages within 3 days
For the habit
Try to do the following exercises less without interruption, failure and burning in the abdominal muscles.
All exercises should be checked, do not relax if you return to the starting position.
Suddenly you will complete a complete denial, stop, take a break, and continue to do the task.
1. We lay back, bend our feet in the knees, their hands behind the head, and continue.
Only the shoulder blades do not have to be lifted and you do not have to break down the lower part of the carpet and get to your knees as much as possible.During the lowering, if you want to work out the press well, do not relax, it should be constantly pending.
We take an approach 20 times.
2. In this practice we work on oblique abdominal muscles.
Lying on the carpet, one leg bends, the second on it.We touch the elbow of the knee, do not relax when lowering, the left hand can be placed on the stomach, and we can do it according to our maximum abilities and keep the press in tension.Change the foot position and do the same.
The approach should be taken 15-20 times.
3. Lying on the floor, lift the straight legs and try to touch your leg with your hand.Upon getting up as possible, we stretch out and when we lower it, we do not relax, keep the body in good condition.This exercise is very effective, so try to do it better.In extreme motion, try to reach the highest level as possible while hanging in this position for 10 seconds.
We perform 15-20 times.
Exercises for pages
1. We lay on the side, leaning on the elbow, lifting the legs and a small trunk.This requires this to use the pages and to force the contract.
When education, we exhale, do not lower the body and slow it down slowly.
Repeats are done 30 times in the approach after repeating the same thing to the other side.
2. We rely on our hands and lower the lowering of the house and the maximum rise.
25 times the approach, turn around and repeat the same movements on the other side.
3. The standing shoulder is done with width, first to the sides, first to move the body to the right and then to the left, while reducing the pages as much as possible.
Each displacement is exhaled, but you do not have to fall in advance and back, the correctness of the practice performed depends on it.
The rate of repetition must be at least 80-100 times in one approach.
We stand on page 4 towards the bracket, go to the wall, and step on the side of the legs while holding the socks, try to make the heel with the foot on top.
During growth, we exhale, and at this moment the working limb must be tense.
It should be at least 25-30 times in the repetition approach.We turn around and repeat everything with the other leg.
Effective exercises in the gym
1. We lay on the bench at an angle, stretch our hands and grab them behind the holder, bow the legs a little and lift it up beside the pelvis, then slow down it, but not to the end, so the abdomen is constantly tension (remember that this is a very important moment to get the press).
In one approach, we make 20-30 repetitions.
2. Now we are advancing kneeling with the top block.We take the cable and fall forward.When exhaling, we start bending on the floor without jerks, take a break below and return to the starting position.
25-30 repetitions are performed.
3. Raising the body on an oblique bench.
The legs are under the cylinders, the hands are behind the head, breathe and approx.They overturn the body by 20 degrees.Dip the body backwards, bend your back as it was, and place the lower backrest on the bench so that the tension focuses on the rectum muscles.At the end of the movement, we exhale.
This exercise should be done with more executions because it allows you to develop all abdominal muscle.
15-25 repetitions are done.
Is there a diet for a person who removes the stomach at home and side?
Is there a diet for a person who removes the stomach at home and side?
Nothing ruins the male figure as much as a large stomach and fat deposits on the side of rollers.In fact, there are very young men who have little to move and sit a lot on a working day.
Therefore, many people are in a hurry after working in the gym and stadiums to take part in their shape.Well, what do you have to do with those that, for some reason, can't see the stadium, how to remove the stomach and the side to a person in this case?There are many training programs for them to train at home quite successfully and of course a diet.
A diet that helps to get rid of the belly and the page - an approximate menu
You should eat three times a day.The dose should be less than used to a 30%meal.Try to eat slowly, gently chewing the food.
Monday
- Breakfast - two cooked eggs, tomatoes, a glass of natural yogurt and coffee without sugar.
- Lunch is fruit salad, cooked beef mushrooms.
- Dinner - pea soup, cooked potatoes, tea.
Tuesday
- For breakfast - a salad of vegetables, two cooked sausages, coffee.
- For lunch - chicken, steamed eggplant, yogurt and tea.
- Dinner - Beef with vegetable salad and a piece of cooked fish.
Wednesday
- We have breakfast buckwheat and eggplant caviar, we drink a glass of fruit juice.
- For lunch - bean soup, salmon salad, grapefruit.
- Dinner - boiled eggs, beets and juice.
Thursday
- In the morning we eat oatmeal, cancer salad and tea.
- We offer lunch chicken and steamed mushrooms.
- We have dinner with a fruit salad and a piece of cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is a beef with vegetables.
- Dinner - chicken wings, cheese, a glass of kefir.
Saturday
- For breakfast - cooked fish, rice, cup of coffee.
- In the afternoon - cooked potatoes beans and tea.
- In the evening, pamper yourself with a vegetable salad and risotto.
Sunday
- In the morning we eat corn and chicken salad.
- Lunch spaghetti, cooked fish, vegetables salad, drinks.
- We have dinner with fish salads and fruits.