The multiple champion of bodybuilding, our fitness coach, with many years of experience and rich professional experience, tells us how effectively we drive subcutaneous fat from the waist.So we give the word to our sports expert.
It is not for no reason that an average person's tribe is a problem area.The thing is, our mother-in-law invests so much that subcutaneous fats are best accumulated in this area, and unfortunately it will not get rid of it.Someone has more, fewer, complete absence has only professional "mature" athletes, and even if the body is focused on this part of the body.
What to do if you do not have the stomach, not like cubes, but ugly, ugly greasy folds hanging?- The answer is obvious: we have to drive them!We will do this now.And the question is how to do this?- Give me.
Well, first of all you have to put up because you are unlikely to find out that you will correct the situation in one day or a week.Fat tissues have been accumulating on the waist for years!Do you really think you can drive them in a few days?There are months here, and maybe even years (depending on the degree of neglect) is careful work!And you have to be ready for that.Success does not come quickly.Victory loves the patient.
We are influenced by five directions at the same time:
- aerobic workout,
- Performance -Training,
- in a competent manner planned daily routine,
- The right diet,
- and psychological training.
We choose this strategy on all fronts for all fronts.If you lose at least one of these points, you risk spending time in vain without making the result you want.Or anyway, the result will not be as good as it can be ... More, each ingredient speaks separately.
Aerobic effects on the body.
Many people mistakenly think that if I have a fold in my stomach, I need to download the stomach exactly.And with great enthusiasm, directly to crazy, but still not reaching him.And they are surprised: how?I imagine my stomach, train - and the folds as they were. The thing is, fat deposits have to fight radically!Not in a zone - but usually.We must start our internal mechanism, which is given to us by the mother nature itself, which ruthlessly destroys the excess of this muck.In fact, notice that this is an outstanding task!This must be done first!Therefore, we start fighting subcutaneous fat from aerobic training.And how to have an aerobic effect on the body?Here are the most common options:
- Running or fast walking
- jumping jumps
- Swimming in the pool,
- cycling,
- Mobile dances, aerobics,
- Training from Cardiotracers,
- And others ...
Usually all of these types of physical activity where we need to work intensely and breathe hard.Our heart rate accelerates, the number of heart contractions, body temperature and blood pressure increases ... This only triggers the burning mechanism of excess fat.Therefore, we turn on cardio and aerobic loads for at least half an hour in the list of exercises to lose weight and pages without failure!This gives us an excellent start to the death processes of fat.In fact, throughout the body, not just the stomach.What is curious has long proven that even after completing the cardio introduction, the internal process of fat burning is not sudden!It continues to work for about 2 hours, even if we have long left the gym or fitness center.And that's all we need!
Performance exposure in the problem area.
Now that they start in the fat burning process, it's time to tune in the second stage of fighting folds: weight loss and pages strength have a emphasis on our problem.Thus, some fat burns, processing and converting the component into muscle as a result of aerobic exposure.Here are many of the most effective exercises for weight loss and pages:
- Cyclical elevations and reduction of the body from lying seat.Change the load with the position of the hands and add the load to the weighting agents if necessary.
- The same, only on a sloppy bench, or even better, on the "Roman chair" with legs fixed at different angles.
- Screwing is the SIT -EXPENDENT analog, just a more effective exercise in the upper and middle thirds of Pres.We do not lift the whole body at the same time, but first, then the shoulders and so on, as if twisted into the spiral (analogous with the "YO-He" game).
- Raising the legs on the Swedish wall or from the crossbar position, or emphasizing an oblique business - practice perfectly develops the lower third of the press.Little load?- Dress the bracelets on the ankles.
- Stopping your legs on the simulator: "Crossbar, Press, Bars" - the same that perfectly affects the lower abdomen.It's hard to lift your feet right away?- Raise them with a 90 degree knee bending - pull your knees to your chest.At first, so - you can make it with straightened legs.
- The thrust of the case is down the block frame.
- Work on a press machine at different angles, different projections.
- Screw on a special simulator.
- Fully prepared for athletes - raising the case upside down, with fixed legs on the cross bar or on the Swedish wall.
- Cyclical raising the body to the side - the oblique muscles of the press.
- The bodies of the body on the pages, with resistance - the so -called "metronome".
- For Statics and Pilates lovers: all of the "though" in many variations.
Almost all of the above exercises twisted to the side - the rotation and slope of the case right or left.With the addition of such modified repetitions, it affects not only the stomach but also the side, which only positively affects the general form of the strain in the complex.
Training design and daily routine.
Each of the above exercises is recommended to perform 5 approaches, each set with 15 reps.And God forbid you to do the above in the same workout - click the muscles, show up, and immediately disappear for further training.So be afraid of overcoming.Everything must be moderate.The shift is also bad!
One specifically selected the above 3-4 exercises for training, it is desirable that the emphasis of the blow captures each part of the abdominal muscles:
- The upper third,
- The middle third,
- And the lower third.
This is necessary for the overall effect on the entire target zone.Add the pages to involve your side to work.
In the next workout, take the other 3-4 exercises to constantly change them from lesson to lesson.
The abdominal press is a muscle group that is supposed to be trained at least every day, unless of course the loads have been overloaded.If you feel it is destroyed and the next day has the abdominal muscles, it is better to refrain from new workouts so as not to exacerbate your overload.Time such days to the cardio load until it is completely restored.When muscle pain disappears - it can again affect your waist.
Can help your body with well -known rehabilitation procedures:
- swimming,
- massage,
- Sauna or steam bath.
Incidentally, the latter also has a very positive effect on weight loss and getting rid of subcutaneous fat, so if there is no contraindication, be sure to take these ingredients in your daily routine.It has long been proven that visiting the bath or sauna at least once a week to normalize body metabolism and get rid of toxins and other ugliness that comes out of our body through sweat.At the same time, improve the skin, which begins to breathe after a long stagnation.
After good training and rehabilitation procedures, do not forget to relax and sleep.This is also important in working on your own body.Because without sufficient recovery, there will be no progress in training and consequently tangible results.
Sliming foods.
Well, and of course, another component of your own work is food.Without a thorough setting, you can't see a beautiful belly and page.What to change in your diet?
Well, first of all, we need to understand immediately that we do not get rid of fats at all to increase its level again.Therefore, for later deposits, all resources must be cut into our bodies.Try to exclude fatty foods from your diet.We also recommend that you forget the salt and sugar in all variations of it.Dietologists have long proven that exclusion from the diets of the two elements has already greatly improves metabolism and accordingly our well.Minimize all kinds of cakes, cakes, sweets and other trash.You need a carbohydrate - it is better to eat fruits or vegetables.It is natural and therefore useful as sugar -made sugar.
The diet should be based on proteins and carbohydrates and, as mentioned above, is of natural origin.For you, the squirrel building materials will be the muscles to process folds.And carbohydrates give us energy, so it is necessary for us for aerobic training.
If you really want fats and not at all, choose useful omega-3 or omega-6 fats.Eat the fish and the "correct meat".Forget the pork, so you don't eat your muslims, it's fat and harmful.
Food, accelerates fat burning.
Add your diet
We will help you to successfully struggle with additional pounds:
- Green Tea - It has long been known to drive the weight perfectly and burn fat deposits.
- Pineapple or pineapple juice - the same, consider a product that promotes rapid weight loss.
- Ginger,
- Grapefruit,
- And other utilities from our desk.
To whom it and it seems a bit, and those who want to finish perfection, we recommend that you buy a special sports nutritional medicine - a fat burner.It is not anabolis or steroid, so it will not bring a hormonal change in your body.You shouldn't be afraid of it!It is a natural medicine that accelerates the metabolism of our body fats.It regularly uses the unnecessary radical method.The drug does not allow the new one to be postponed and brutally eliminates all the fat in the body.With this addition, you can access the appearance of the cubes in the steel press.So, if your goal is these treasure cubes, you will clearly include the fat burner in your daily diet.
Diet.
Another important aspect is a diet.Then you want to lose weight:
- After 6:00 pm, don't eat anything because it is best on our side as it is eaten in the evening and at night.
- Reduce doses.Take it and reduce your one -time meal.Otherwise, small plates help a lot.When the plate is big, we don't realize how we eat much.And taking away a smaller plate and forcing ourselves not to report anything there, we greatly reduce the amount consumed.
- If you still want to eat, eat more often.That is, it is better to eat six times a day, but a little three times, but falls into the dump.This is the reason why bodybuilders and fitness models eat so often every two hours.
- Remember: bad habits, such as smoking and alcohol, negatively affect all the processes of our body, and especially metabolism.So wipe this infection in the root!
Psychological attitude and main conclusion.
By observing the above recommendations, it is essential to move step by step towards the appearance of the pages and the abdomen and the entire body.It is only important to note that the result is not for a workout or one day.So change your life!I love sports!Love about cardio traffic and the above exercises.You love rational nutrition and a healthy lifestyle!And then, over time, you can guarantee an excellent look that we wish from all our hearts!