Boka and stomach are often the most problematic areas in girls.Hate folds prevent you from getting into their favorite jeans and making the figure inappropriate for the sock with tight clothes.Let's try to understand how to eat correctly and what exercises you need to do to remove the sides.
Physical activity is an important part of weight loss.We have collected for you the most effective exercises that will help you remove the stomach and sides.
A set of exercises for weight loss
Warming up.You have to start executing any hot -up complex.Start kneading the joints from top to bottom.Head heads, circular shoulder movements and elbow joints, slopes sideways and down - this is a minimum.
The first exercise.The main exercise is the twist into various versions.This part of the fitness complex works the whole type, gives a static and dynamic load.An additional load is achieved by the posterior muscles - so you will form a strong muscle corset.
Lie on the carpet, bend your knees so that the legs stand on the floor, make your hands behind your head.Now lift the upper part of the body and return slowly to the original state.
Caution: Don't go up too high: Once the shoulders came out of the floor, you can slowly go to bed.
Feel the tension in the throat?So you lift it up very actively forward.Try to see the ceiling by holding your neck in a static position.
The second exercise.Foot landings.It helps to edit lower muscles of the type.
Lie on the carpet, stretch your feet straight and connect together.Now lift your feet at an angle of 30, 45 and 90 degrees, try to make several posts before you reduce your legs.
Feel the stress on the lower back?Put your palms under the buttocks.
The third exercise.A strong blow to fat will cause to associate previous elements.Lie on the floor, lift your feet at an angle of 90 degrees, now lift your body as if you are turning, trying to get to the socks.
The fourth exercise.Bike.This item is ideal for studying the sides.
Go to the carpet, lift the bent legs to the knees, attach your palms to the back of the head.Now, by increasing the body, try to reach the left elbow on the right knee and vice versa.The knee and elbow should move towards one another.
Fifth exercise.Side bar.It differs from the classic that it includes the side muscles of the type and promotes the burning of fat on the sides.
Lie on the side.Now increase your elbow or palms depending on the level of your preparation.Pull the legs from the floor, leaving a contact point: the foot of the lower leg.Stay in this position as much as possible, then repeat the complex on the other side.If you want to load the body extra, do the swing not with a supporting foot.
Hitch.This is the final stage of exercise to remove the sides.We need to smooth out the heart rate and relax the muscles.Fly for several minutes on your back or run slow slopes on the side and legs.
All of these waist and sides are easy to perform, do not require thorough physical activity and you can even perform them at home.Boring at home?You can reduce the stomach in the room, in addition, excessive removal will go faster using fitball and special rubber bands.
Cardio Training to reduce waist: Will there be a result?
Will!The heart load helps to lose weight, of course, the weight will leave not only the sides and the abdomen, but also from the whole body.Running, fast walking, jumping - if you do 45 minutes (the pulse should be over 120 beats), then blood circulation to adipose tissue will increase, metabolism will accelerate.
Where does fat come from these parts of the body
Excessive tumors in these areas occur due to the consumption of a large number of calories: sweet, flour, fat-all increases the level of insulin.It is an ideal building material for the formation of subcutaneous stocks.Also in women, this is due to the weakening of the type after childbirth.
Therefore, physical activity must be combined with a harmonious diet - in the complex, these 2 factors will give an excellent result.
Remember: You can't lose weight only on one part of the body.By combining proper nutrition and sports, you will notice that the whole body was completely tight.
Flat belly rules
- No stress!Increases the level of stress hormone - cortisol.Will accumulate excess to combat the source of influence.Complex week?Go to the massage, lie down in the bathroom, drink herbs or valerian extract.
- Less alcohol.Is a beer belly a well -known expression?It can occur not only by beer but also by any alcohol, in addition, there is a large sugar in popular cocktails.The main risk is that when using alcohol -containing drinks, a person ceases to control themselves, all sorts of snacks and sweets go up in their mouths.It is best to drink white dry wine.
- There is no high food.As or not, the amount of fat and harmful should be reduced.Remember to lose weight, you need calorie deficiency.But here you can choose a suitable choice for yourself: Prize Pizza or run for half an hour in the park?
- More vegetables and fruits.They contain fibers, so necessary for the body during weight loss.The fibers of fresh products fill the body, the feeling of hunger will not feel so much.Add white fish and meat to the diet, but it is best to replace white rice with brown - you do not need high starch content.
- Black list.Think in advance how to replace ice cream, hamburgers and lemonade.There are analogs of low calorie content for all these dishes.You can make ice cream from banana, the hamburger is made in the house of wholemeal bread and chicken chicken.
- Observe the balance of water.The universal rule of water consumption is 8 glasses a day.This amount will accelerate metabolism, make the skin elastic and smooth.At first it may seem that the stomach has become more than water - this is not the case.In the body, a water exchange system is simply established.
- Physical activity.The main assistant in the fight against excessive centimeters.Combined with proper nutrition, they will give a quick and high effect.It can be achieved both at home and in the room with the help of a coach.
