So that your stomach gets big and the pages also lay on the sofa in order to absorb different delicities in the form of a cake, chocolate, ice cream and other different, harmful foods.However, in order to return to the previous form and at the same time see a nice relief, you have to spend a lot of time.Of course, there are effective exercises that enable you to get your estimated goal.In addition to training, it is very important and properly eating, a hundred percent of calories must refuse foods, transmission accents to vegetables, fruit, dairy products and meat with a slight fat content.
Here are some rules that need to be taken into account.You have to train three times a week, at least half an hour.The exercise is the most important correct implementation, i.e. its technology, not a large number of repetitions.You also have to monitor breathing, wherever exhaling is undertaken on efforts.Stop selecting 3-4 exercises for you and add them to the main complex.Where we repeat in two or three approaches and make 12-15 repetitions.You should always start with warm training, where an aerobic load is best suited for everyone, e.g.B. for running or the jump rope.
In this article we will consider exercises for losing weight and the pages at home for women and men.So for the beginning you have to buy comfortable sportswear, a carpet for sports and gymnastics tires.
Of course, they heard that they cannot protect the belly if you don't protect the press.It is necessary to promote anaerobic loads for fat and fat burning, but it is one thing, but it is one thing to remove all subcutaneous fats, and another to tighten and strengthen the weakened abdominal muscles.What we will do today because they will tighten our inner organs into the muscle corset and of course the waist significantly lose weight.
Exercises that help to lose weight in 3 days
For the stomach
Try to carry out all the following exercises less without interruption, to fail and burn in the abdominal muscles.
Each exercise must be checked, do not relax if you return to the starting position.
Suddenly they have a complete rejection, stop, take a little break and then do the task further.
1. We lay on our back, bend our legs in our knees, hands behind our heads and continue.
We only increase the shoulder blades do not have to be torn down from the lower back and we reach as much as possible on our knees.If you want to work out the press when lowering, you shouldn't relax, it should be exciting.
We carry out 20 times in one approach.
2. In this exercise we will work on the weird abdominal muscles.
One leg lies on the carpet and the second on it.We touch the knee in the elbow, do not relax when lowering, the left hand can be put on the stomach and do this according to our maximum skills that keep the press in tension.Change the position of the leg and do the same.
The approach must be carried out 15-20 times.
3. Lying on the floor, just raise legs and try to touch your legs with your hands.When we climb, we stretch as far as possible, and if we lower it, we don't relax, we keep the body in good condition.This exercise is very effective.So try to make this more correct.Try to reach as high as possible in the extreme movement while hanging in this position for 10 seconds.
We play 15-20 times.
Exercises for the pages
1. We lie on the side and leaned onto the elbow, carry out the legs and a small upper body.This is necessary to use the pages and force them to the contract.
When we pick up, we breathe out, do not lower the body and slowly slow down immediately.
We carry out repetitions in the approach 30 times, according to which we repeat the same on the other side.
2. We rely on our hand and lower the housing and the maximum climb.
We make 25 times in the approach, turn around and repeat the same movements on the other side.
3. We lead standing, legs shoulder from each other, arms on the sides, first the shift of the body to the right and then to the left, while the sides are reduced as far as possible.
An exhalation is carried out for each shift, but you do not have to fall back and back, the correctness of the exercise carried out depends on it.
The amount of repetition in one approach should be at least 80-100 times.
4. We stand on the side, you can go to the wall and lift your legs aside as you hold the sock to you and try to make your heel up with your leg.
During the ascent we interal, at that moment your working extremity should be tense.
With the approach of repetitions, at least 25-30 times should be.We turn around and repeat everything with the other leg.
Effective exercises in the gym
1. We lay on the bench, stretch out our hands and grab the supports, bend the legs a little and lift together with the pelvis, whereupon we slowly lower it, but not to the end so that the stomach is constantly in tension (remember, this is a very important moment to train your press) and to lower the leg, naturally attracts the breath.
In one approach we carry out 20 to 30 repetitions.
2. Now we kneel with the upper block.We take the cable and fall forward.When exhaling without idiots, we start bending on the floor, below we take a little break and return to the starting position.
We carry out 25-30 repetitions.
3. Increases of the body on a inclined bank.
The feet under the reels, the hands lie behind the head, breathe and tilt the body by about 20 degrees.Dive back the body, bend your back, so to speak, and lay out your lower back on the bench to focus the tension on the rectal belly muscles.We breathe out at the end of the movement.
This exercise should be carried out with several versions because you can develop all abdominal muscles.
We carry out 15 to 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 large stomach and fat deposits on the sides in the form of roles.In addition, they are in very young men who move little during a working day and can sit a lot.
Therefore, many men hurry after working in the gym and stadiums to get involved in their figure.What to do with those who cannot visit the stadium for any reason, how can you remove the stomach and pages in this case?There are numerous training programs for you with which you can train at home and of course a diet successfully.
A diet that helps get rid of the belly and sides - an approximate menu
You have to eat three times a day.The part should be lower than the one you are used to eating 30%.Try to eat slowly, carefully chew the food.
Monday
- Breakfast - two cooked eggs, tomatoes, a glass of natural yogurt and coffee without sugar.
- Lunch is a fruit salad, cooked beef with mushrooms.
- Dinner - pea soup, cooked potatoes, tea.
Tuesday
- For breakfast - a salad made of vegetables, two boiled sausages, coffee.
- For lunch - chicken, steamed eggplants, yogurt and tea.
- For dinner - beef lover with a vegetable salad and a piece of cooked fish.
Wednesday
- We have breakfast tree linen and auberginenkaviar, drink a glass of juice.
- For lunch - bean soup, salmon salad, grapefruit.
- Dinner - cooked eggs, beets and juice.
Thursday
- In the morning we eat oatmeal, crab salad and tea.
- We have lunch and steamed mushrooms.
- We eat with a fruit salad and a piece of cheese.
Friday
- Breakfast - cooked eggs, chicken, vegetables, tea.
- Lunch is a beef with vegetables.
- Dinner - chicken wings, cheese, a glass of kefir.
Saturday
- For breakfast - cooked fish, rice porridge, cup of coffee.
- In the afternoon - cooked potatoes with beans and tea.
- In the evening you spoil you with a vegetable salad and a risotto.
Sunday
- In the morning we eat salad from corn and chicken.
- We have spaghetti for lunch, cooked fish, a salad made of vegetables, drinking juice.
- We eat with fishing salads and fruits.