In order for the stomach to become large and the more the sides have appeared, enough for a couple of months lying on the sofa to consume various delligi 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, you will have to spend a lot of time.Of course, there are effective exercises for this that allows you to get to their expensive goal.In addition, in addition to training, it is very important and eating correctly, one hundred percent will have to refuse caloric foods, transfer accents to vegetables, fruit, dairy products -caseari and meat with a slight fat content.
Here are some rules that must be taken into consideration.You have to train three times a week, at least half an hour.The exercise is the most important correct implementation, that is, its technique, not a large number of repetitions.It is also necessary to monitor breathing, where exhalation is always made on the efforts.Stop choosing 3-4 exercises for you and include them in the main complex.Where each we repeat in two or three approaches, making them 12-15 repetitions.You should always start training with a heat, in which an aerobic load is more suitable for everyone, such as running or skipping the rope.
In this article, we will consider exercises to lose weight and sides at home for both women and men.So, to begin with, you have to buy comfortable sportswear, a carpet for sport and the circle of gymnastics.
Obviously you heard that with a pumping of the print you cannot protect your belly.It is necessary for nutrition and anaerobic loads that burn fats, of course, it is right, but it is one thing to remove all the subcutaneous fat and another to tighten and strengthen the weakened abdominal muscles.What we will do today, because they will seem to tighten our internal organs in the muscle corset and of course life will begin to significantly decrease in volume.
Exercises that will help to lose weight to the abdomen and sides in 3 days
For the abdomen
Try to perform less the following exercises without a pause, for failure and combustion in the abdominal muscles.
Each exercise must be checked, do not relax when you return to the starting position.
Suddenly you will have a complete refusal, stop, put a small break and therefore you will continue to complete the activity.
1. We lie on the back, bend our legs on their knees, our hands behind the head and proceed.
We lift only the shoulder blades must not be torn from the lower back from the carpet and reach as much as possible to the knees.During the lowering, if you want to train the press well, do not relax it, it should be constantly in suspense.
We run 20 times in an approach.
2. In this exercise we will work on the oblique abdominal muscles.
Lying on the carpet, one leg is bent and the second on it.We touch the elbow of the knee, we do not relax during the lowering, the left hand can be laid on the stomach and we do it based on our maximum skills, they keep the press under tension.Change the position of the leg and make the same.
The approach must be performed 15-20 times.
3. Lie on the floor, lift your legs straight and try to touch the 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 doing it more correctly.In the extreme movement, he tries to reach as high as possible, while sloping for 10 seconds in this position.
We perform 15-20 times.
Exercises for the sides
1. We lie on the side, leaning on the elbow, perform lifting our legs and a little torso.This is necessary to use the sides and force them to contract.
When they raise, expire, do not lower the body and slow down immediately slowly.
We perform repetitions in the approach 30 times, after which we repeat the same thing on the other side.
2. We rely on the hand and lower the housing and the maximum increase.
We do 25 times in the approach, turn around and repeat the same movements on the other side.
3
An exhalation is made for each shift, but it is not necessary to fall both forward and backwards, the correctness of the exercise made depends on it.
The amount of repetition in an approach should be at least 80-100 times.
4. We find ourselves laterally to the support, you can go to the wall and perform the legs to the side, while keeping the sock towards you, try to prepare the heel with your leg in the upper part.
During the ascent, we expose, at this moment your work limb should be tense.
In the report of the repetitions it should be at least 25-30 times.We turn and repeat all the same with the other leg.
Effective exercises in the gym
1. We lie on the bench at a corner, stretch our hands and take the support behind, bend the legs a little and raise together with the pelvis, after which we lower them slowly, but not to the end, so that the belly is constantly in tension (remember, this is a very important moment to solve your press), lowering the leg, naturally emptying your breath.
In an approach we perform 20-30 repetitions.
2We take the cable and fall forward.At the opening without idiots, we begin to bend on the floor, below we take a small break and go back to the starting position.
We perform 25-30 repetitions.
3. Increase in the body on an included bench.
The feet under the rollers, the hands are behind the head, inspire and tilt the body of about 20 degrees.By immersing the back of the body, the back beats, so to speak, spreading the lower back to focus the tension on the abdominal muscles of the rectum.Let's expose at the end of the movement.
This exercise should be performed with more executions, because it allows you to develop all abdominal muscles.
We perform 15-25 repetitions.
Is there a diet for a man who removes the stomach and sides at home?
Is there a diet for a man who removes the 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 young men who have little to move and sit down a lot during a working day.
Therefore, many men hurry after working in the gym and stadiums to engage in their figure.Well, what to do to those who for some reason cannot visit the stadium, how to remove the stomach and sides on a man in this case?There are numerous training programs for them, with which you can train successfully at home and obviously a diet.
A diet that will help to get rid of the abdomen and sides - an approximate menu
You have to eat three times a day.The part should be less than what you are used to eating 30%.Try eating food slowly, carefully.
Monday
- Breakfast - Two boiled eggs, tomatoes, a glass of natural yogurt and sugar -free coffee.
- Lunch is a fruit salad, boiled beef with mushrooms.
- Dinner - Peas soup, boiled potatoes, tea.
Tuesday
- For breakfast - A vegetable salad, two cooked sausages, coffee.
- For lunch - chicken, stewed aubergines, yogurt and tea.
- For dinner - beef liver with vegetable salad and a piece of boiled fish.
Wednesday
- We have breakfast with buckwheat and aubergine caviar, drink a glass of juice.
- For lunch - beans soup, salmon salad, grapefruit.
- Dinner - hard -boiled eggs, beets and juice.
Thursday
- In the morning we eat oatmeal, crab salad and tea.
- We have lunch chicken and stewed mushrooms.
- We have dinner with a fruit salad and a piece of cheese.
Friday
- Breakfast: hard -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, cup of coffee.
- In the afternoon - Boiled potatoes with beans and tea.
- In the evening, pampered with vegetable salad and risotto.
Sunday
- In the morning we eat corn salad and chicken.
- We have spaghetti for lunch, boiled fish, vegetable salad, drinks juice.
- We have dinner with fish and fruit salads.