The multiple champion in bodybuilding, our fitness trainer with many years of experience and rich professional experience will tell us how effectively the subcutaneous fat increases from the waist.So the word is given to our sports expert.
It is not without reason that the upper body is a problem area in an average person.The fact is that it is placed by our motherature so that subcutaneous fat is the most accumulated in this area, and unfortunately this will not escape from it.Someone has more, someone has less, their complete absence only has "mature" athletes from a professional level of training, and even then the focus is subject to this part of the body.
What to do when there is no stomach on her stomach, not like cubes, but bad, ugly fat folds?- The answer is obvious: we have to drive it!We'll do that now.And the question is: how is it?- Give me.
Well, first you have to continue because it is unlikely that the situation will correct the situation in a day or a week.Fat tissue has accumulated on their waist for years!Do you really think you can drive you in a few days?There are also months here and maybe even years (depending on the neglect) of careful work!And you have to be ready for it.Success will not come quickly.The victory loves the patient.
We will immediately influence five directions:
- Aerobic training,
- Strength training,
- Competently planned daily routine,
- The right diet,
- and psychological training.
We choose this strategy of complex effects on all fronts for a specific reason.If you lose at least one of these points, you risk 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 ... Next, every component will speak separately.
Aerobic effects on the body.
Many falsely think that it is necessary to download the stomach exactly when I have folds on my stomach.And they train him with great enthusiasm, but they still don't achieve the result.And you are surprised: how so?I train my stomach, train - and the wrinkles as they were. The thing is that you have to struggle radically with fat deposits!Not in a zone - but in general.We have to start our inner mechanism, which mother nature gave us, which will mercilessly destroy the excess of this dirt.Also note that this is an important task!This must be done first!We start the fight against subcutaneous fat from aerobic training.And how do we have an aerobic effect on the body?Here are the most common options:
- Running or going quickly
- Jump
- Swimming in the pool,
- Ride a bike,
- Mobile dances, aerobics,
- Training on cardiotracers,
- and other ...
In general, all of these types of physical activity, in which we work intensively and have to breathe hard.Our impulse accelerates, the number of heart contractions increases, body temperature and blood pressure increase ... all of this only triggers the burning mechanism of the excess fat.Therefore, we switch on cardio and aerobics loads in our list of exercises for losing weight and the pages without failure!This will give us an excellent start, which is so necessary for the processes of the destruction of fat.In addition, throughout the body as a whole and not just on the stomach.What is curious, scientists have long been proven that the internal process of burning fat does not remain sharp, even if the introduction of Cardio introduction has also been completed!He continues to work for about 2 hours, even if we had left the gym or a fitness center for a long time.And we only need that!
Power endurance of the problem area.
Now that the process of burning fat begins, it is time to express the second stage of the struggle against wrinkles: strength exercises for losing weight and the sides have a emphasis on our problem area.Part of the fat will burn through aerobic exposure, we will process and transform the part into the muscles.Here you will find a number of most effective exercises for losing weight and losing weight and aside:
- Cyclicals rises and lowers the body from the lying-sit APSA.Vary the load with the position of the hands and give the load to the weighting agents.
- The same, only on a sloppy bench or, even better, on the "Roman chair" in different angles with solid legs.
- Twisting is an analogue from SIT -APOS, just a more effective exercise on the upper and middle third of Pres.We do not raise the entire body immediately, but first, then our shoulders, etc., as if we were turning into the spiral (analogous to the "Yo-He" toy).
- Increases of the legs on the Swedish wall or the position that hangs on the crossbar, or with a focus on a inclined shop - the exercise works perfectly the lower third of the press.Small load?- Dress weight bracelets on the ankles.
- Song the simulator's legs: "Crossbar, press, bars" - the same perfectly influences the lower abdomen.Is it difficult to raise your legs immediately?- Lift them with curved knees of 90 degrees - pull your knees to your chest.So first - then you can do with smooth legs.
- The thrust of the housing is on the block frame.
- Work on a press machine in different angles in different projections.
- Twist on a special simulator.
- For fully prepared athletes - elevators of the housing from a position upside down with solid legs on the crossbar or the Swedish wall.
- Cyclic lifting of the body on the side - on the sloping muscles of the press.
- Bodies on the sides with resistance - the so -called "metronome".
- For lovers of statics and Pilates: the "bar" exercise bar in all its many variations.
Almost each of the above exercises can be carried out by turning on the sides - rotation and inclination of the housing to the right or left.By adding such modified repetitions into each approach, they not only influence the stomach, but also on their sides, which in the complex only positively influence the general form of their upper body.
Training planning and daily routine.
Each of the above exercises is recommended to carry out 5 approaches with 15 repetitions in each sentence.And God forbids you to do everything up in the same training session - click on the muscles that appears that appears and immediately the desire to train further will disappear.So are afraid of overtraining.Everything should be in moderation.Switching is bad too!
For a specially carried out training, select 3-4 exercises from the above, it is desirable that the emphasis on the impact captures all parts of the abdominal muscles:
- The upper third,
- The middle third,
- And the lower third.
This is necessary for a comprehensive influence on the entire target zone.Also add rotation to the pages to include your pages in the work.
Do the other 3-4 exercises in the next training session and constantly switch them from the lesson to lesson.
The abdominal press is such a muscle group that can be trained at least every day at least every day, unless, of course, it is exceeded with loads.If you have the feeling that you are overturned and have a muscles of the abdomen the next day, it is better to refrain from the new training so as not to worsen your exaggerated.Dedicate such days of cardio loads until you completely recover.When muscle pain is over, you can affect your waist again.
You can also help your body with well -known rehabilitation procedures:
- Bathe,
- Massage,
- Sauna or steam bath.
Incidentally, the latter also has a very positive influence on weight loss and the elimination of the subcutaneous fat.So if you have no contraindications, you should include these components in your daily routine.It has long been proven that you can visit a bath or sauna at least once a week to normalize your metabolism in the body and to get rid of toxins and other malice that come from our body.At the same time, improve your skin that begins to breathe after a long stagnation.
Forgot good peace and sleep after good training and rehabilitation procedures.This is also important to work on your own body.Because without sufficient recovery there will be no progress in training and consequently tangible results.
Slim meals.
Well, and of course another part of the work on yourself is your food.Without the thorough setting, you cannot see them a nice belly and a nice side.What must be changed in your diet?
First of all, we have to understand immediately that we don't get rid of fat at all so that they increase the level again.Therefore, it is necessary to put the entire absorption of resources into our body for its subsequent deposit.Try to rule out fatty foods from your diet.We also recommend forgetting salt and sugar in all its variations.Scientists of dietologists have long proven that the exclusion from the diet has already largely improved our metabolism and accordingly to our borehole.Minimize all sorts of cakes, cakes, sweets and other garbage.You need a carbohydrate - it is better to eat a fruit or vegetables.It is natural and therefore useful as the confectionery chemistry that is artificially made from sugar.
Your diet should be based on proteins and carbohydrates and, as mentioned above, natural origin.Squirrels for you are building materials for processing wrinkles in the muscles.And carbohydrates give you energy so that we are required for aerobic training.
If you really want fats and without you at all, choose useful omega-3 or omega-6 fats.Eat the fish and "correct meat".Forgot pork, so your Muslims don't eat that it is fat and harmful.
Eating, accelerating fat burning.
Add your diet
What will help you combat additional pounds:
- Green tea - it has long been known that it drives the weight perfectly and burns fat deposits.
- Panel or pineapple juice - the same, a product that promotes a quick weight loss.
- Ginger,
- Grapefruit,
- And another benefit from our table.
For whom and this will appear a little, and those who want to end their stomach to complete perfection we recommend that you buy a special medication for sports nutrition - a fat burner.This is not anabolic or steroid, so it will not make hormonal change in your body.You shouldn't be afraid of it!This is a natural medication that accelerates the metabolism of fats in our body.If you use it regularly, you will combat excess radical methods.The drug does not let the new one move and will brutally eliminate the existing fat in your body.With this addition you can reach the appearance of cubes on your steel press.So if your goal is these estimated cubes, you clearly take the fat burner into your daily diet.
Diet.
Another important point: this is a diet.Then you want to lose weight, then:
- Nothing eat anything after 6:00 p.m. because it settles the most in the evening and at night on our pages.
- Reduce portion cans.Take it and reduce your one -time eating.By the way, small plates will help a lot.When the plate is big, we don't notice how we eat a lot.And to take a smaller plate and force us to report nothing more there, we reduce the amount of eaten.
- If you still want to eat, eat more often.That means it is better to eat six times a day, but a little than three times, but fall into the dump.For this reason, the 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 especially the metabolism.How to remove this infection in the root!
Psychological attitude and the most important conclusion.
If you observe all the above recommendations, you will definitely move step by step to improve the appearance of your pages and your stomach as well as the entire body as a whole.It is only important to note that the result does not come for training or one day.Therefore, change your life!I love sport!Dear cardio traffic and the above exercises.Dear rational nutrition and a healthy lifestyle!And over time, an excellent appearance is guaranteed to you, which we wish you from all our hearts!