Effective training for weight loss and side

Often a problem area in people has a trunk.The body is only arranged in this way, and thus accumulate subcutaneous fat in this area.Only people who play sports professionally and support the right diet can boast of small fat content.But ordinary people can also bring yourself to the same form, doing effective physical exercises to lose weight and side.Then the newspaper cubes will not hide under the ugly layer of fat.

It is not enough to be involved in physical efforts so that different newspaper cubes appear in the stomach.You still need to change your diet and choose a healthy diet.It is necessary to hold great patience, as fat can accumulate in the body for years, and so all of this will not be lost in a week.You need an intensive training monthwhich you need to provide morally.

The secrets of success are ordinary classes, proper nutrition principles and integrated approaches for training.Therefore, you can within a few monthsGet the stomach that arises.The training set should always start with heating and cardio loads, and after moving to the stretching and power complex.Special exercises for sides and stomach will help normalize adipose tissue metabolism, and then strengthen the necessary muscles.

There is no need to torture yourself with a signal diet during weight loss and stomach.You just need to limit the use of salt, fatty foods, seasonings, as well as fast food and carbonated drinks.It's worth not all flour and smoking from your diet.

If you remove salt and sugar from your daily diet, then metabolism will improve.The body will receive carbohydrates from vegetables and fruits that are more useful than pastry foods, as well as various chemicals.And you must get rid of bad habits such as smoking and drinking alcoholic beverages.

Diet mustconsists of natural products containing the following components:

1. Protein converted into muscle.
2. Carbohydrates that largely increase the energy of the human body, are essential for intensive training.
3. If it is very difficult to do without fat, then you need to use useful omega-6 and omega-3, which is contained in large quantities in low fat or fish.

Need to include the product in foodthat they will fight effectively with excess fat:

• Ginger;
• green tea;
• pineapple juice or whole pineapple;
• Grapefruit or juice from this special food.

To achieve the ideal pressure on the stomach, you also need to use some sports additives in the form of fat burners.Such drugs are not considered anabolic or steroids.He won't affect the hormone background, but only accelerates metabolism.

Preparation for the course

Many people who want to lose weight make the same mistake:

1. Exercise with dumbbells, leaning to the side.Therefore, the harmonious waist cannot be achieved in any way, as in this area the muscles will only rise and the waist will get a more ugly shape.
2. Do heavy exercises, and from this the waist will only be wider.
3. Some use hula-hup and think that thanks to him, excess weight will leave immediately.But such exercise is very dangerous, as the internal organs can fall in the abdominal cavity.

To get rid of fat layers, you need to do cardio exercises, so you should not be involved exclusively with the strength classes.

Many beginner athletes want to get rid of the stomach, and thus intensively pump the newspaper.But you can't get rid of the problem locally, just do one exercise.It is necessary to approach comprehensive exercises to eliminate sides and stomach.

Interest should be recognizedAerobic training, where it has to work intensively and breathes in depth.The pulse will accelerate, the number of heart contractions increases, the pressure increases, as well as body temperature with some aerobic exercises:

• walk;
• swimming;
• exercise on the rope;
• dance;
• Bicycles.

Thanks to such exercises, the mechanisms that will burn excess fat will begin, and therefore the loading of cardio in combination with aerobic exercises should last for about 30 minutes or a little.Only in this case will they startThe necessary processes that will help eliminate problems with the stomach and sides.And the fat burning process will not stop after the end of the training and will continue for several hours later.

To achieve optimal guidance, you need to be involved in a day and combine the cardio load with a variety of strength exercises for the muscle groups needed.Before training, you need to knead for a few minutes.

A set of exercises to lose weight and side

All exercises need to be done in 4-5 approaches of 10-15 repetitions.Do not do everything in one exercise, as it is dangerous to the muscles.As a result, the whole body will be very sick the next day, and some because this no longer wants to play sports in the future.The imbalance is very damaging to the body, and therefore does not achieve such a negative effect.

Doing a dayOnly three or four exercises, focusing on all parts of the newspaper.

Effective training at home

1. Lifting the legs in a position next to.It needs to lie on the left, and then raise, without bending, right foot.The height must be possible.And why put your feet in front of the left foot, then behind it.On each side, this exercise should be repeated 20 or 30 times.
2. Bicycles.Of course everyone knows simple training, as it is quite common and effective.Therefore, you can lose weight and eliminate excess fat from the stomach and side qualitatively.We lay behind you, and after that we started to bend one or the second leg, pulling it to the stomach.Open feet should be held in a position raised at a height of a few centimeters from the floor.
3. Increase and withdraw your stomach.When you do this exercise, try your muscle tension as much as possible.Take a long breath and lift both feet, holding them without bending your knees, at a height of a few centimeters from the floor as much as possible.To complicate the exercise, you can do "scissors" simultaneously with alternating feet.The number of approaches depends on one's physical ability.
4. Planck.This is an effective exercise that can strengthen the back, chest, buttocks and stomach.Excess subcutaneous fat will also be burned very actly.To start, we lie down and rest on the arms and fingers.We climb the socks and hold your back straight.We tighten the abdominal muscles and direct your eyes to the floor.The back cannot be placed, and sagging the bottom.In this position, you have to stay long as long as possible.
5. Rowing.We sat on the floor or training carpet, and then we raised our feet, which bent on the knees, and at the same time stretching it with a straight hand.After we return to the starting position.This movement should be reminded of rowing verses.Repeat this movement 10-15 times.
6. Factory.This is also a very effective exercise that helps eliminate fat from the side and stomach.We put our shoulders apart, and then we tried to reach the finger -the left hand to the right foot, and then, on the contrary.This exercise can strengthen the newspaper and reduce the fat layer in the waist.
7. Scissors.This movement is interesting as it can be done even if you watch TV.To get started, lie on your back, lift your feet and take turns start your feet behind each other.This is done about 10 minutes required.Training time will increase daily when experience is set.
8. Scissors.We lay on the stomach.We raised our feet low and slightly spread them to the side, starting to hit them against each other.
9. Squats.With the help of this exercise, not only the back, but also the newspaper muscle trained.It is advisable to do squats with dumbbells.You can use a thick book or get water into a bottle.

All of these exercises can be combined with massage, proper nutrition, and wrap with clay, honey or healing mud.In this case, the results will be achieved in a shorter time.

Charging harmony

You can get rid of excess fat and sides, thanks to not only intensive exercises, but also daily training.In combination with power load, this will be an effective way to lose weight.Gymnastics includes such exercises that mostly train sides and stomach.

1. Lying on your back, hard your hands, with the palm of your hand, hiding to the floor.Slowly try to get your stomach with your feet, and then straighten your feet.
2. Keep lying on your back, bend your knees, don't rip your heels off the floor.The hands should be behind the head, the elbows divorced to the side.Remove and tighten the body to your knees, lying with an armed arm throughout the body, move your feet until your fingers touch the carpet over your head.Back to the starting position, lift your feet a few centimeters and hold for 10 seconds.
3. Sit down to the right back.Hands are on the hips.Tighten the newspaper, and then try to lie down and follow the 90 degree angle between the body and the straight leg.
4. Do squats with loads.Slowly back, as if you were going to sit in the imaginary chair.Hold this position, and then straighten.To complicate the exercise, you can do all this on one foot, as well as turn on the loop.But if you are unsure that you can overcome complications, then do not experiment.

Contraindication to the load

Under any conditions, you should not be involved in pregnant and young women.During pregnancy, any exercise can improve the tone of the uterus, and this will hurt the child.If there is a desire to engage in physical endeavors, then it is best to go to yoga or special training for stretching, which will increase flexibility.New women giving birth to children will be required to return to physical efforts gradually.Large loads can affect health.This is especially true if before a woman's pregnancy is not involved in any sports activity.

In the event of any injury, physical action is only allowed under the supervision of a doctor.Start -starting you to visit a consultation and ask all the questions you need about physical work.

Observing all of the above suggestions, in a few months you can significantly improve your appearance.It is necessary to build the right nutrition mode.Only a beautiful appearance will last for years.

In addition, you can visit a fitness center, aquaerobic, physical education, where they will show a variety of charging.But the complex above and without this will help bring himself into a shape.