For your stomach to become large and in addition to the sides they also appeared, enough for a couple of months on the couch to eat several delicities in the form of cake, chocolate, ice cream and other different and harmful foods.But to return to the previous form and at the same time see a beautiful relief, it must spend a lot of time.Of course, there are effective exercises for this that allow you to reach your precious objective.In addition, in addition to training, it is very important and eat properly, one hundred percent will need to reject caloric foods, transfer accents to vegetables, fruits, dairy products and meat with a slight fat content.
Here are some rules that must be taken into account.You need to train three times a week, at least half an hour.Exercise is the most important correct implementation, that is, its technique, not a lot of repetitions.You must also monitor breathing, where exhalation is always performed in efforts.Stop choosing 3-4 exercises for you and include in the main complex.Where each one repeats in two or three approaches, making them 12-15 repetitions.You should always start training with a warm, where an aerobic load is more suitable for everyone, such as running or jumping the rope.
In this article, we will consider losing weight and sides at home for both women and men.So, to start, you must buy comfortable sportswear, a sports carpet and gymnastics ring.
Of course, you heard that with one pumps the press you cannot protect the belly.It is necessary that nutrition and anaerobic loads that burn fats, of course, this is correct, but it is one thing to eliminate all subcutaneous fat and another to tighten and strengthen the weakened abdominal muscles.What we will do today, because they will seem to adjust our internal organs in the muscle corset and, of course, the waist will begin to decrease significantly in the volume.
Exercises that will help lose weight in the abdomen and sides in 3 days
For the abdomen
Try to perform all the following exercises without rest, to failure and ardor in the abdominal muscles.
Each exercise must be controlled, not relax when returning to the initial position.
Suddenly, you will have a complete rejection, you will stop, put a small pause and then continue to complete the task.
1. We will lie on the back, fold our legs on the knees, the hands behind the head and proceed.
We lift only the shoulder blades do not need to be torn from the lower part of the carpet and we arrive as much as possible to the knees.During the decrease, if you want to solve the press, not relax, you must constantly be suspended.
We perform 20 times in an approach.
2. In this exercise we will work on the oblique abdominal muscles.
Lying on the carpet, one leg is folded and the second on it.We touched the knee elbow, we do not relax when lowering, the left hand can be placed on the stomach and do so according to our maximum capabilities, keep the press in tension.Change the position of the leg and do the same.
The approach must be made 15-20 times.
3. Lying on the floor, lift your legs straight and try to touch your legs with your hands.When we get up, we stretch as much as possible, and when we lower it, we do not relax, we keep the body in good shape.This exercise is very effective, so try to do it more correctly.In the extreme movement, try to reach as high as possible, while hanging for 10 seconds in this position.
We perform 15-20 times.
Sides exercises
1. We go to the side, leaning on the elbow, we made the lifting of the legs and a small torso.This is necessary to use the sides and force them to contract.
When raising, we exhale, let's not lower the body and immediately decrease the speed slowly.
We perform repetitions in the approach 30 times, after which we repeat the same on the other side.
2. We trust the hand and lower the housing down and the maximum rises.
We do 25 times in the approach, we turn and repeat the same movements on the other side.
3. We perform a separate foot shoulder width, arms to the sides, first the displacement of the body to the right and then to the left, while we reduce the sides as much as possible.
An exhalation for each displacement is performed, but does not need to fall as much forward and backwards, the correction of the exercise performed depends on it.
The amount of repetition in an approach must be at least 80-100 times.
4. We stop sideways to the support, you can go to the wall and get your legs up to the side, while holding the sock towards you, try to do the heel with your leg at the top.
During the ascent, we exhale, at this time your work limb must be tense.
In the repetition approach it must be at least 25-30 times.We turn around and repeat everything the same with the other leg.
Effective exercises in the gym
1. We will lie in the bank at angle, stretch our hands and grab them behind the support, fold the legs a little and lift along with the pelvis, after which we lower it slowly, but not until the end, so that the belly is constantly in tension, this is a very important time to solve its press), lowering the leg, naturally, to the breath.
In an approach we make 20-30 repetitions.
2. Now we will carry out the tilt forward kneeling with the upper block.We take the cable and fall forward.In the exhalation without fools, we begin to bend to the floor, underneath we make a small pause and return to the initial position.
We perform 25-30 repetitions.
3. Body increases in an inclined bench.
The feet under the rollers, the hands are behind the head, inhale and incline the body about 20 degrees.Going up the body back, bend the back, so to speak, placing the lower back on the bank to focus the tension on the abdominal muscles of the rectum.We exhale at the end of the movement.
This exercise must be carried out with multiple executions, since it allows you to develop all abdominal muscles.
We perform 15-25 repetitions.
Is there a diet for a man who removes his stomach and sides at home?
Is there a diet for a man who removes his stomach and sides at home?
Nothing spoils the male figure as much as a large stomach and fat deposits on the sides in the form of rollers.In addition, they are in very young men who have little to move and sit down during a workday.
Therefore, many men rush after working in the gym and stadiums to participate in their figure.Well, what to do to those who for some reason cannot visit the stadium, how to remove the stomach and sides to a man in this case?There are numerous training programs for them, with which you can train quite successfully at home and, of course, a diet.
A diet that will help get rid of the abdomen and sides: an approximate menu
You need to eat three times a day.The portion must be less than the one that is used to eating 30%.Try to eat slowly and carefully chewing food.
Monday
- Breakfast: two boiled eggs, tomatoes, a glass of natural yogurt and coffee without sugar.
- Lunch is a fruit salad, boiled meat with mushrooms.
- Dinner: pea soup, boiled potatoes, tea.
Tuesday
- For breakfast: a vegetable salad, two cooked sausages, coffee.
- For lunch: Chicken, stewed eggplant, yogurt and tea.
- For dinner: beef liver with vegetable salad and a piece of boiled fish.
Wednesday
- We have caviar of Saracen and eggplant, drink a glass of juice.
- For lunch: bean soup, salmon salad, grapefruit.
- Dinner: boiled eggs, beets and juice.
Thursday
- In the morning we eat oatmeal, crab and tea salad.
- We have chicken and stewed mushrooms.
- We had 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: boiled fish, rice porridge, coffee cup.
- In the afternoon: boiled potatoes with beans and tea.
- At night, mimes with a vegetable salad and risotto.
Sunday
- In the morning we eat corn and chicken salad.
- We have spaghetti, boiled fish, a vegetable salad, drink juice.
- We drew salads and fish fruits.