Boka and stomach are often the most problematic areas in girls.Happy folders prevent you from getting into their favorite jeans and make the figure inappropriate for the sock of tight clothing.Let's try to figure out how to eat properly and what exercises 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 weight loss exercises
Warm.You need to start performing any complex with a warm place.Start cooking the joints from top to bottom.Head heads, circular movements on shoulder joints and elbow, slopes on the side and down - this is the minimum.
First exercise.The main exercise is twist in different versions.This part of the fitness complex works the entire press, gives a static and dynamic load.An additional load is obtained from the back muscles - so you will form a strong muscle corset.
Lie on the rug, bend your knees so that your feet stand on the floor, make your hands behind your head.Now lift the upper body and slowly return to the original state.
Attention: Don't get too high: Once the shoulder blade came out of the floor, you can slowly go to bed.
Feel the tension in the neck?So you are very actively by raising it forward.Try to look at the ceiling, keeping the neck in a static position.
The second.Landing of the feet.It helps to process the low press muscles.
Lie on the rug, stretch your legs straight and tie together.Now raise your feet at an angle of 30, 45 and 90 degrees, try to make some climbing before lowering your feet.
Feel stress at the bottom of your back?Put your palms under the buttocks.
Third.A powerful fat stroke will cause the previous elements to be accompanied.Lie on the floor, lift your feet up at an angle of 90 degrees, now lift your body as if you are twisted, trying to go to the socks.
Fourth exercise.Bike This element is ideal for studying the sides.
Go to the carpet, raise your knees bent on your knees, tie the palms to the back of your head.Now, by raising the body, try to reach the left elbow in the right knee and vice versa.The knee and elbow must move towards each other.
Fifth exercise.Side bar.It differs from the classic to what includes the lateral muscles of the press and promotes the burning of fat on the sides.
Lie on the side.Now get up on the elbow or palm depending on the level of your preparation.Wash your feet from the floor, leaving a point of contact: the lower leg.Stay in this position as long as possible, then repeat the complex on the other side.If you want to load the body as well, swing not with a supporting foot.
blowThis is the last stage of exercise to remove the sides.We need to normalize the heart rate and relax muscles.Fly for a few minutes on your back or make slow trends on the side and legs.
All of these waist exercises and the parties are easy to perform, do not require complete physical training, and you can also perform them at home.Boring at home?You can reduce the stomach in the hall, in addition, excess removal will go faster using fitball and special rubber strips.
Cardio training to reduce the waist: Will it have an effect?
Will!Cardio load helps to lose weight, of course, weight will be removed not only from the sides and abdomen but also from the whole body.Running, fast walking, jumping - if you do it from 45 minutes (the pulse should be over 120 beats), then the blood flow to the adipose tissue will increase, metabolism will accelerate.
Where does fat come to these parts of the body
Excessive volumes in these areas appear due to the consumption of a large number of calories: sweet, flour, fat-all this increases insulin levels.It is an ideal construction material for the formation of subcutaneous reserves.Also in women, this is due to the weakening of the press after the birth of children.
Therefore, physical activity should be combined with a harmonious diet - in the complex, these 2 factors will give a great result.
Remember: you can't lose weight in just one part of the body.By combining the right food and sport, you will notice that the whole body was fully strengthened.
The rules of a flat belly
- No stress!Increases stress hormone level - cortisol.Will collect surplus to combat the source of influence.Complex weeks?Go to the massage, lie down in the bathroom, drink decoction of plants or valerian extract.
- Less alcohol.Is a beer belly a familiar expression?It can appear not only from beer but also from any alcohol, moreover, there is a lot of sugar in known cocktails.The main risk is that when using alcohol -containing drinks, a person ceases to control himself, all kinds of snacks and sweets climb into his mouth.It is better to drink dry white wine.
- There is no high -calorie food.Like this or not, the amount of fat and harmful will have to be reduced.Remember to lose weight, you need lack of calories.But here you can choose an appropriate option for yourself: Refuse pizza or run for half an hour in the park?
- More vegetables and fruits.They contain fiber, so necessary for the body while losing weight.The strands 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 food with a high starch content.
- Black list.Think in advance how you will replace ice cream, hamburgers and lemonade.There are low -calorie analogs for all these dishes.You can make ice cream from bananas, the hamburger is made at home by whole wheat bread and steamed chicken cuttings.
- Observe water balance.The universal water consumption rate is 8 cups a day.This amount will speed up metabolism, make the skin elastic and smooth.At first it may seem that the stomach is made more of water - this is not the case.In the body, a water exchange system is simply created.
- Physical activity.The main assistant in the fight against excess centimeters.In combination with the right nutrition, they will give a rapid and high result of high quality.It can be achieved at home and in the hall with the help of a coach.
