The multiple champion in bodybuilding, our fitness coach with many years of experience and rich professional experience, will tell us how effectively conduct subcutaneous fat from the waist.So, the word is given to our sports expert.
It is not without reason that the torso in an average person is a problematic area.The fact is that our matrix, nature, subcutaneous fat accumulates more in this area, and this, unfortunately, will not move away from this.Someone has more, someone has less, their complete absence only has "mature" athletes of a professional level of training, and even then, subject to attention focused on this part of the body.
What to do if there is not in your belly, not as cubes, but the ugly and unpleasant folds hang?- The answer is obvious: We must drive them!This is what we will do now.And the question is: How to do this?- Give me.
Well, first of all, you must stock up, because it is unlikely to be rectifying the situation in a day or a week.Fat tissues have accumulated at their waist for years!Do you really think you can drive them in a matter of days?There are also months here, and maybe even years (depending on the degree of negligence) of thorough work!And you must be ready for this.Success will not come quickly.The victory loves the patient.
We will immediately influence five directions:
- aerobic training,
- Energy training,
- Daily routine planned competently,
- The correct diet,
- and psychological training.
We chose this complex impact strategy on all fronts for a reason.Losing at least one of these points, runs the risk of spending time in vain, without having achieved the desired result.Or, in any case, the result will not be as good as it could be ... In addition, each component will speak separately.
Aerobic effects on the body.
Many mistakenly think that if I have stomach folds, then it is necessary to download exactly the stomach.And they train it with great enthusiasm, directly to madness, but they still do not achieve the result.And they are surprised: how is it?I train my stomach, train and folds, as they were. The point is that with fat deposits you must fight radically!Not in an area, but in general.We need to launch our internal mechanism, that Mother Nature gave us, which will destroy the excess of this buck without mercy.In addition, observe, this is a primary task!This must be done first!Therefore, it is from aerobic training that we begin the fight against subcutaneous fat.And how to carry out an aerobic effect on the body?These are the most common options:
- Running or walking
- jumps
- swimming in the pool,
- cycling,
- mobile dances, aerobics,
- Cardiotracers training,
- And others ...
In general, all those types of physical activity where we have to work intensely and breathe strongly.Our pulse accelerates, the number of heart contractions increases, body temperature and blood pressure increase ... all this, only triggers the burning mechanism of excess fat.Therefore, in our list of exercises to lose weight and sides without foul, and in number one, we turn on cardiovascular and aerobic loads for a minimum of half an hour!This will give you an excellent beginning, so you need the processes of destruction of fat.In addition, throughout the body in general, and not only in the stomach.What is curious, scientists have long been demonstrated that, even after completing their cardiovascular introduction, the internal fat burning process does not stop abruptly!He continues to operate for approximately 2 hours, even when we had left the gym or a gym.And we only need this!
Power exposure to the problematic area.
Now that the fat burning process is launched, it is time to express the second stage of the fight against folds: the strength exercises to lose weight and the sides are an effect emphasized in our problematic area.Then, part of the fat will be burned as a result of the aerobic exposure, we will process and transform the piece into the muscles.Here are a number of more effective exercises to lose weight and sides:
- The cyclic rises and lowering the body of the way of lying.Vary the load with the position of the hands and, if necessary, add the load to the weighting agents.
- The same, only in a careless bank or, even better, in the "Roman chair" in different angles with fixed legs.
- The twist is an analogue of SIT -Apos, only a more effective exercise in the upper thirds and media. We do not raise the whole body at the same time, but at the beginning, then the shoulders, and so on, as if they were twisted in the spiral (by analogy with the toy "I -He").
- Leg lifts on the Swedish wall, or from the position hung on the crossbar, or with an emphasis on an inclined store: the exercise perfectly generates the lower third of the press.Small load?- Dress the ankles weighting bracelets.
- Lowering the legs in the simulator: "Transmission, press, bars", the same, perfectly affects the lower part of the abdomen.Is it difficult to lift your legs immediately?- Rave them with 90 degrees of folded knees - pull your knees to the chest.At first, then, then you can do with straightened legs.
- The thrust of the box is down in the block frame.
- Work in a press machine at different angles in different projections.
- Revolving in a special simulator.
- For fully prepared athletes, the lifting of the box from a backward position with fixed legs in the crossbar or the Swedish wall.
- Cyclic survey of the body of side: in the oblique muscles of the press.
- Tilines from the body to the sides with resistance, the "metronome" called.
- For lovers of statistics and pilates: the "Barriza" exercises in all its many variations.
Almost every one of the previous exercises can be done with twist on the sides: rotation and slope of the box to the right or left.By adding such modified repetitions in each approach, it will affect not only the stomach, but also to its sides, which in the complex will only positively affect the general form of its torso.
Training and daily routine planning.
Each of the previous exercises is recommended to make 5 approaches with 15 repetitions in each set.And God forbade him to do all of the above in the same training session: click on the muscles, the crepcture will appear and immediately the desire to train even more.Therefore, be afraid of oversight.Everything should be in moderation.The change is also bad!
For specifically taken training, select 3-4 exercises of the above, it is desirable that the emphasis of the impact captures all parts of the abdominal muscles:
- The upper third,
- The middle third,
- And the lower third.
This is necessary for an integral impact on the entire objective zone.Also add turn to the sides to involve your sides at work.
In the next training session, take the other 3-4 exercises, and constantly alternate them from the lesson to the lesson.
The abdominal press is a muscular group, which, in principle, can be trained at least every day, unless, of course, it is exaggerated with loads.If he feels that he is overturned, and the next day he has an abdomen muscles, it is better to refrain from a new training, so as not to aggravate his oversight.Dedicate such days to cardiovascular loads until you recover completely.When muscle pain passes, you can affect your waist again.
You can also help your body with well -known rehabilitation procedures:
- swim,
- massage,
- Sauna or steam room.
By the way, the latter also has a very positive effect on weight loss and get rid of subcutaneous fat, so if you have no contraindications, be sure to include these components in your daily routine.For a long time it has been shown that visiting a bath or sauna at least once a week allows you to normalize your metabolism in the body, as well as get rid of toxins and other evil that leaves our body through sweat.At the same time, improve your skin, which will begin to breathe after a long stagnation.
After a good training and rehabilitation procedures, do not forget a good rest and sleep.This is also important to work in your own body.Because without sufficient recovery, there will be no progress in training and, consequently, tangible results.
Landing off meals.
Well, and, of course, another component of work in yourself is your food.Without its exhaustive adjustment, you cannot see you a beautiful abdomen and sides.What to change in your diet?
Well, in the first place, we must immediately understand that we get rid of fat at all to increase your level.Therefore, it is necessary to flatten all the intake of resources in our body for its subsequent deposition.Try to exclude fatty foods from your diet.We also recommend forgetting salt and sugar in all its variations.Diet scientists have long demonstrated that the exclusion of the diet of all these two elements already greatly improves our metabolism and, consequently, our well.Minimize all kinds of cakes, cakes, sweets and other bases.You need a carbohydrate: it is better to eat a fruit or a vegetable.It is natural and, therefore, useful that the confectionery chemistry made of sugar.
Your diet should be based on proteins and carbohydrates and, as mentioned above, the natural origin.The squirrels for you will be construction materials for the processing of folds in the muscles.And carbohydrates will give it energy, so it is necessary for us for aerobic training.
If you really want fat, and without them, choose Omega-3 or omega-6 fatty fats.Eat fish and "correct meat."Forget your pork, therefore, its Muslims do not eat it is fat and harmful.
Food, accelerate burning fat.
Add to your diet
What will help you successfully combat additional pounds?
- Green tea: For a long time it is known that it perfectly drives weight and burns fat deposits.
- Pineapple or pineapple juice: the same, consider, a product that promotes rapid weight loss.
- Ginger,
- Grapefruit,
- And another utility of our table.
Who and this will seem a bit, and those who want to finish their belly to complete perfection, we recommend that you buy a special drug nutrition: a fat burner.This is not an anabolik or steroid, so he will not make any hormonal change in his body.You shouldn't be afraid of this!This is a natural drug that accelerates the metabolism of fats in our body.When using it regularly, you will fight in excess of radical method.The medicine will not allow the new to postpone and brutally eradicate all the existing fat of your body.It is with this addition that you can achieve the appearance of cubes in your steel press.So, if their goal is these treasured cubes, they unequivocally include fat burner in their daily diet.
Diet.
Another important point: this is a diet.I want to lose weight, then:
- He doesn't eat anything after 18:00, because he sits more at our sides because he eats at night and at night.
- Reduce the dose of the portion.Take it and reduce your unique food.For this, by the way, small plates will help a lot.When the dish is large, we don't notice how we eat a lot.And taking a smaller dish and forcing us not to inform there, we largely reduce the amount of meals.
- If you still want to eat, eat more frequently.That is, it is better to eat six times a day, but a little three times, but fall to the landfill.It is for this reason that bodybuilders and physical conditioning models often eat, every two hours.
- Remember: bad habits such as smoking and alcohol also negatively affect all processes in our body, and metabolism in particular.Eradica this infection at the root!
Psychological attitude and the main conclusion.
Observing all the above recommendations, it will definitely move step by step to improve the appearance of its sides and abdomen, as well as the whole body as a whole.It is only important to remember that the result will not come for training, or one day.Therefore, change your life!I love sport!I love cardio traffic and previous exercises.I love rational nutrition and a healthy lifestyle!And then, over time, you will be guaranteed an excellent appearance what we wish you all our hearts!