The multiple sample in bodybuilding, our fitness coach with many years of experience and a rich professional experience, will tell us how much the subcutaneous fat from life actually guides.So, the word is given to our sports expert.
It is not no reason that the bust in an average person is a problematic area.The fact is that it is thus placed by our mother-nature that subcutaneous fat is more accumulated in this area and this, unfortunately, will not move away from this.Someone has more, someone has less, its complete absence has only "mature" athletes of a professional training level and even then, subject to attention focused on this part of the body.
What to do if it's not on the belly, not like cubes, but the bad and bad fat folds hang?- The answer is obvious: we have to guide them!This is what we will do now.And the question is: how to do it?- Give me.
Well, first, it is necessary to stock up, because it is unlikely that it turns out to correct the situation on a day or a week.The fat fabrics have accumulated in life for years!Do you really think you can guide them in a few days?There are also months here, and perhaps even years (depending on the degree of abandonment) of scrupulous jobs!And you must be ready for this.Success will not arrive quickly.Victory loves the patient.
We will immediately influence five directions:
- aerobic training,
- Power training,
- Daily routine with competence with competence,
- The right diet,
- and psychological training.
We choose this complex impact strategy on all fronts for one reason.Losing at least one of these points, he risks spending the time in vain, without having achieved the desired result.Or, in any case, the result will not be as good as it could be ... Furthermore, each component will speak separately.
Aerobic effects on the body.
Many mistakenly think that if I have folds on my stomach, then you need to download the stomach exactly.And they train it with great enthusiasm, directly to madness, but they still do not get the result.And they are surprised: how?I train my stomach, I train - and the folds, as they were. The fact is that with fat deposits you have to fight radically!Not in an area - but in general.We have to launch our internal mechanism, which mother itself has given us, which will destroy the excess of this mudless.Also, note, this is a fundamental activity!This must be done first!Therefore, it is from the aerobic training that we begin the fight against subcutaneous fat.And how to perform an aerobic effect on the body?Here are the most common options:
- Race or fast walk
- jump
- swim in the pool,
- cycling,
- mobile dances, aerobics,
- Carditracer training,
- And others ...
In general, all those types of physical activity in which we have to work intensely and breathe hard.Our impulse accelerates, the number of heart contractions increases, body temperature and blood pressure increase ... All this, only triggers the combustion mechanism of excess fat.Therefore, in our list of exercises to lose weight and sides without failure and number one, we turn on cardi and aerobic loads for a minimum of half an hour!This will give an excellent beginning so necessary for us the processes of destruction of fat.In addition, throughout the body as a whole, and not only to the stomach.What is curious, the scientists have long been shown that, even after completing its cardio introduction, the internal process of fat combustion does not stop sharply!Continue to work for about 2 hours, even when we had left the gym or a fitness center for a long time.And we only need it!
Exposure to power to the problematic area.
Now that the fat combustion process is launched, it is time to express the second phase of the fight against folds: force exercises to lose weight and the sides are an emphasized effect on our problematic area.Therefore, part of the fat will burn due to the aerobic exposure, elaborate and transform the part into the muscles.Here is a series of more effective exercises to lose weight and sides:
- Cyclic increases and lowering the body from the smooth-USA.Vary the load with the position of the hands and, if necessary, add the load to the weighting agents.
- The same thing, only on a sloppy bench or, even better, on the "Roman chair" to different angles with fixed legs.
- The twist is an analogue of Sit -Papos, only a more effective exercise on the upper and medium thirds of Pres. We do not raise the whole body at once, but at the beginning, then the shoulders, and so on, as if turned into the spiral (by analogy with the "Yo -He" toy).
- Increase in the legs on the Swedish wall or from the position hanging on the crossbar, or with emphasis on an unbalanced shop: the exercise works perfectly the lower third of the print.Little load?- Weighted bracelets for clothes on the ankles.
- Lowering the legs on the simulator: "crossbar, press, bars" - the same thing, perfectly affects the lower abdomen.Is it difficult to raise your legs immediately?- Raise them with the knees of 90 degrees folded - pour the knees on the chest.At the beginning, then, then you can do with the straightened legs.
- The push of the custody is down on the lock frame.
- Work on a printing machine at different angles in different projections.
- Twist on a special simulator.
- For completely prepared athletes - lifting of the custody from an upside -down position with fixed legs on the crossbar or the Swedish wall.
- Cyclic lifting of the body laterally - on the oblique muscles of the press.
- Tilments of the body on the sides with resistance - the "metronome" so called.
- For lovers of static and pilates: "bar" exercises in all its numerous variations.
Almost each of the above exercises can be performed with the twist on the sides: rotation and slope of the case on the right or left.By adding these modified repetitions in each approach, you will influence not only the stomach, but also the sides, which overall will only extend positively on the general form of the bust.
Training planning and daily routine.
Each of the above exercises is recommended to make 5 approaches with 15 repetitions in each set.And God prohibits you to do everything above in the same training session: click on the muscles, the crack will appear and immediately the desire to train further will disappear.Therefore, you are afraid of the surcharge.Everything should be in moderation.The passage is also bad!
For a specifically taken training, select 3-4 exercises from the above, it is desirable that the emphasis of the impact captures all parts of the abdominal muscles:
- The superior third,
- The middle third,
- And the lower third.
This is necessary for a complete impact on the entire target area.Also add to the sides to involve the sides in the work.
In the next training session, take the other 3-4 exercises and alternate them so constantly from the lesson to the lesson.
The abdominal press is such a muscle group, which, in principle, can be trained at least every day, unless obviously it is not exaggerated with loads.If you think you are overturned and the next day you have a muscle of the abdomen, it is better to refrain from the new workout, so as not to aggravate your surcharge.Dedicate these days to cardio loads until he completely recovers.When muscle pain passes, you can influence life again.
You can also help your body with well -known rehabilitation procedures:
- I swim,
- massage,
- Sauna or Turkish bath.
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, make sure to include these components in your daily routine.It has long been shown that visiting a bathroom or sauna at least once a week allows you to normalize your metabolism in the body, as well as getting rid of toxins and other malice that comes out of our body through sweat.At the same time, it improves the skin, which will start breathing after a long stagnation.
After a good training and rehabilitation training, don't forget a good rest and sleep.This is also important for working on your body.Because without a sufficient recovery, there will be no progress in training and, consequently, tangible results.
Smooth meals.
Well, and, of course, another component of work on yourself is your food.Without its adequate adjustment, you cannot see a beautiful abdomen and sides.What should have changed in your diet?
Well, in the first place, we must immediately understand that we get rid of fat at all in order to increase its level again.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 advise you to forget salt and sugar in all its variants.Dietologists have long shown that the exclusion from the diet of all these two elements already largely improves our metabolism and, consequently, our well -being.Reduce all types of cakes, cakes, desserts and other garbage to a minimum.You need a carbohydrate: it is better to eat fruit or vegetables.It is natural and therefore useful for the artificially made pastry chemistry of sugar.
Your diet should be based on proteins and carbohydrates and, as mentioned above, natural origin.The squirrels for you will be construction materials for the processing of folds in the muscles.And carbohydrates will give you energy, so necessary for us for aerobic training.
If you really want fats and without them, then choose the useful Omega-3 or Omega-6 fats.Eat fish and "correct meat".Forget the pig, its Muslims therefore do not eat that it is fat and harmful.
Food, accelerate the combustion of fats.
Add to your diet
What will help you successfully fight extra kilos:
- Green tea - It has been known for some time that the weight is perfectly guides and burns fat deposits.
- Pineapple or pineapple juice - the same, considers a product that promotes rapid weight loss.
- Ginger,
- Grapefruit,
- And other utility from our table.
Who and this will seem a little, and those who want to finish the belly to complete perfection, we recommend that you buy a special drug nutrition drug: a fat burner.This is not an anabolik or steroid, so it will not bring any hormonal change in your body.You shouldn't be afraid of this!This is a natural drug that accelerates the metabolism of fats in our body.Using it regularly, you will fight the excess radical method.The drug will not allow the new postponed and brutally eradicated all the fat existing in your body.It is with this addition that you can get the appearance of the cubes on your steel press.So if your goal is these precious cubes, they unequivocally include the fat burner in your daily diet.
Diet.
Another important point: this is a diet.I want to lose weight, therefore:
- Do not eat anything after 18:00, because it deposits more on our sides, because it is eaten in the evening and at night.
- Reduce the portion doses.Take it and reduce your meal in one time.For this, by the way, small dishes will help a lot.When the dish is big, we don't notice how we eat a lot.And taking a smaller dish and forcing us not to denounce anything there, we largely reduce the amount of eaten.
- 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 fall into the landfill.It is for this reason that bodybuilders and fitness models eat so often, every two hours.
- Remember: bad habits such as smoking and alcohol also negatively influence all processes in our body and in particular the metabolism.Then eradicate this infection in the root!
Psychological attitude and main conclusion.
By observing all the above tips, you will certainly move step by step towards the improvement of the appearance of the sides and the abdomen, as well as the entire body as a whole.It is only important to remember that the result will not come for a training or for a day.Therefore, change your life!I love sport!Loves cardio traffic and the above exercises.I love rational nutrition and a healthy lifestyle!And then over time, an excellent aspect will be guaranteed what we wish you from all our hearts!