To make your stomach bigger, plus the side has also appeared for months, lying on the couch and devouring all kinds of delicacies in the form of cakes, chocolates, ice cream and other different harmful foods.But it will take you a lot of time to go back to the shapes they used to be while seeing a beautiful relief.Of course, this can be effective in practicing, allowing you to achieve their precious goals.In addition, this is very important in addition to training, and eating well, 100% requires rejecting calorie food, shifting the focus to the slight fat content of vegetables, fruits, milk products and meat.
Here are some rules to consider.You need to train 3 times a week for at least half an hour.This exercise is the most important correct implementation, i.e. its technique, not a lot of repetition.You also need to monitor your breathing, in which case you always exhale when it comes to your efforts.Stop selecting 3-4 exercises for you and include them in the main complex.We repeat each method in two or three ways, making them repeat 12-15.You should always start training in a warm way, where aerobic load is best for everyone, such as running or skipping rope.
In this article, we will consider weight loss and exercises for men and women at home.So for beginners you need to buy comfortable sportswear, carpets for sports and gymnastics hoops.
Of course, you heard that a water pump can't protect your belly.Of course, it is necessary to nourish and burn the anaerobic load of fat, but removing all the subcutaneous fat is one thing, while the other is to tighten and strengthen the weak abdominal muscles.What we are going to do today, because they seem to tighten our internal organs into the muscle corset and naturally the waist starts to significantly reduce volume.
Exercise will help lose weight on the abdomen and sides within 3 days
For the abdomen
Try doing all the following exercises without interruption to make your abdominal muscles fail and burn.
Each exercise must be controlled and do not relax when returning to the starting position.
Suddenly, you will completely refuse, stop, stop, and then continue to complete the task.
1.We lay behind, bent our legs on our knees and continued to move forward behind our heads.
We only lifted the shoulder blades and didn't need to tear from the lower part of the carpet, we stretched to our knees as much as possible.In the process of lowering, if you want to address the press well, don't relax, it should keep suspense.
We performed 20 times in one way.
2.In this exercise, we will study the abdominal muscles.
Lying on the carpet, one leg bent and the second leg is on it.We touch our knees and elbows, and do not relax when lowered, and put our left hand on the stomach and operate according to our maximum ability to spread the pressure.Change the position of the legs and do the same.
This method must be performed 15-20 times.
3.Lying on the floor, lift your legs and try to touch your legs with your hands.As we rise, we stretch as much as we can, and when we lower it, we don’t relax and we keep in good health.This exercise is very effective, so try to do it more correctly.In extreme sports, hang as high as possible while hanging in that position for 10 seconds.
We perform 15-20 times.
Practice between the two sides
1.We lay on the side, leaned on our elbows, lifted our legs and a little torso.It is necessary to use the sides and force them to shrink.
When raising, we exhale, do not lower our bodies, and slow down immediately.
We perform repetitions in 30 times, after which we repeat the same thing to the other side.
2.We rely on our hands to lower the shell and maximize the lift.
We did 25 times in the approach, turning around and repeating the same move on the other side.
3.We show standing, legs and shoulders - wide apart, arms sideways, first moving the body to the right and then to the left while minimizing the sides as much as possible.
Each displacement exhale, but you don't need to fall forward and back, the correctness of the exercise depends on it.
The amount of repetition of one method should be at least 80-100 times.
4.We support you sideways and you can walk to the wall, lift your legs to the side while holding the socks and try to bring your heel to the top.
During the ascending period, we exhale, and at this moment, your working limbs should be very tense.
In the repeated method, at least 25-30 times should be used.We turned around and repeated everything on our other leg.
Effective exercise in the gym
1.We lay on the bench, stretched out our hands, grabbed them behind the support, bent our legs and lifted up with the pelvis, and then we slowly lowered it, but not the end, but until the end, so the belly was tense (remember, it was a very important moment to slow down the legs), breathing naturally.
In one method, we perform 20-30 repetitions.
2.Now we will use the upper block for tilt.We picked up the cable and fell forward.In the exhale without the asshole, we started to bend to the floor, and below, we stopped and returned to the starting position.
We performed 25-30 reps.
3.Lift your body on the tilted bench.
With the feet under the roller, hands behind the head, inhale and tilt the body about 20 degrees.Lean your body backward, bend the back, and place the lower part on the bench, focusing the tension on the abdominal muscles.We exhale at the end of the exercise.
This exercise should be performed multiple times as it allows you to develop all your abdominal muscles.
We performed 15-25 repetitions.
Is there someone who eats and removes the stomach and sides of the person at home?
Is there someone who eats and removes the stomach and sides of the person at home?
There is nothing to destroy a male body, like the large stomach and fat deposits in the form of a roller.Furthermore, they are among very young men who barely move and sit a lot during the weekdays.
Therefore, many men hurriedly recruit their bodies after working in gyms and stadiums.Well, how to do this in this case how do those who don't have access to the stadium for some reason remove the stomach and sides?There are many training programs for them that you can train successfully at home and of course eat.
A diet that helps get rid of the belly and sides - About the menu
You need to eat it three times a day.This portion should be less than the portion you are used to eating 30%.Try eating slowly and chewing food carefully.
on Monday
- Breakfast - Two boiling eggs, tomatoes, a cup of natural yogurt and sugar-free coffee.
- Lunch is a fruit salad with boiled beef and mushrooms.
- Dinner - pea soup, boiled potatoes, tea.
Tuesday
- Breakfast - a meal of vegetables, two cooked sausages, coffee.
- Lunch - chicken, stewed eggplant, yogurt and tea.
- Dinner - Liver liver with green salad and a piece of cooked fish.
Wednesday
- We had breakfast buckwheat and eggplant caviar and a glass of juice.
- Lunch - Bean soup, salmon salad, grapefruit.
- Dinner - Boiled eggs, beets and juice.
Thursday
- In the morning we had oatmeal, crab salad and tea.
- We had lunch chicken and stewed mushrooms.
- We had dinner with a fruit salad and a piece of cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is beef with vegetables.
- Dinner - chicken wings, cheese, a cup of kefir.
Saturday
- Breakfast - boiled fish, rice, coffee cup.
- Afternoon - Boil potatoes with beans and tea.
- At night, pamper yourself with vegetable salad and risotto.
Sunday
- In the morning we had corn and chicken salad.
- We had lunch spaghetti, boiled fish, green salad, and drink juice.
- We had a fish salad and fruit dinner.