The fitness coach over the years is a multiple champion with many years of experience and extensive professional experience and it will tell us how to effectively drive subcutaneous fat from the waist.So, this word is for our sports experts.
The torso in ordinary people is not without reason being a problem.The truth is, our mothers are so that subcutaneous fat accumulates most in the region and that doesn’t get rid of that.Someone has more, and someone’s absence is only “mature” athletes with professional training level, and even then, focus.
What if you don't have it on your belly, it's not like a cube, but annoying, ugly fat folds?- The answer is obvious: we have to drive!That's what we're going to do now.The question is: How to do it?- Give me.
Well, first of all, you need stock because it is unlikely to correct this in a day or a week.Fat tissue has accumulated in your waist for many years!Do you really think you can drive in a few days?There are still months, or even years (depending on the level of neglect) hard work here!And you have to be prepared for this.Success won't be fast.Victoriously loves the patient.
We will immediately influence from five directions:
- Aerobic training,
- Electrical training,
- Ability to plan daily work,
- The right diet,
- and psychological training.
The reason we choose this complex impact strategy on all aspects.Losing one of at least one point can take your time in vain without achieving the desired result.Or, in any case, the result will not be as good as it is... Further, each component will be talked individually.
The effects of aerobics on the body.
Many people mistakenly believe that if I have folds on my stomach, it is necessary to download the stomach completely.They trained him with great enthusiasm and directly trained his insanity, but they still couldn't achieve the result.They were surprised: What's going on?I train my stomach, train-like folds.The problem is, with fat deposits, you need to fight fundamentally!Not in one area - but in general.We need to activate our internal mechanisms, the internal mechanisms that nature itself brings to us, which will ruthlessly undermine this beer surplus.Also, be aware that this is a crucial task!This must be done first!So it is aerobic training that starts fighting subcutaneous fat.And how to have aerobic effects on the body?This is the most common choice:
- Run or walk quickly
- jump
- Swimming in the swimming pool
- Riding a bicycle,
- Mobile dance, aerobic exercise,
- Heart curve training,
- There are other...
Often, all these types of physical activities have to be intense and have difficulty breathing.Our pulse accelerates, the amount of heart contraction increases, body temperature and blood pressure rise... All of this just triggers the burning mechanism of excess fat.So, in our list of weight loss and side exercises, without fail, in the first case, we will be aerobic and aerobic load for at least half an hour!This will give us a great start and therefore the process of fat destruction.And, the whole body, not just on the belly.Strangely, scientists have long proved that even after completing the introduction of aerobic exercise, the internal process of burning fat will not stop drastically!Even though we left the gym or fitness center for a long time, he continued to operate for about 2 hours.We only need this!
The power supply is exposed to the problem area.
Now that the process of burning fat has started, it’s time to express the second phase of anti-folding: Weight loss and side strength practice have an emphasis on our problem areas.So, due to aerobic exposure, some of the fat will burn and we will process and turn the parts into muscles.Here are many of the most effective exercises for weight loss and side:
- The cycle rises and lowers the body from the verbal piercing.Change the load with your hands and add the load to the weighting agent if necessary.
- The same thing, only on a sloppy bench, even better, even better, on a "Roman chair" with a fixed leg angle.
- Twisting is an analogue of Sit-apos, which is just a more efficient movement in the upper and middle thirds of PRES.Instead of lifting our entire body at once, we just start to lift our shoulders and so on, as if twisted into a spiral (similar to the toy "yo-he").
- On the Swedish walls, the legs or the position of hanging on the bar or the emphasis is on the position of the sloping shop - the exercise perfectly extends out of the lower third of the press.Very little load?- Dress up the weight bracelet on the ankle.
- Lower the legs on the simulator: "Band, press, barbell" - the same thing affects the lower abdomen completely.Is it difficult to raise your legs right away?- Bend with 90 degree knees - Pull the knee to the chest.First, so, - then you can do it with straightened legs.
- The thrust of the housing is on the block frame.
- Working on news machines at different angles in different projections.
- Twisted on special simulator.
- For fully prepared athletes - turn the box upside down from position, with fixed legs on crossbars or Swedish walls.
- The circulating lift on the side - on the oblique muscles of the press.
- The inclination of the body is sideways with resistance - SO is called a "melodder".
- For fans of static and Pilates: Practice "bar" in its many variations.
Almost every exercise above can be performed through the twisted sides - rotate and slopes on the right or left.By adding this modified repetition in each method, you will not only affect the stomach, but your sides, which in the complex will only have a positive impact on the general form of the trunk.
Training programs and daily work.
It is recommended to perform 15 repetitions of each exercise in each group for 5 methods.God forbids you from doing all of the above in the same training session - click on the muscles and hair will appear and the desire for training will disappear immediately.Therefore, fear of overtraining.Everything should be moderate.The switch is bad too!
For a specially received training, select 3-4 exercises from above, hoping to capture all parts of the abdominal muscles on the focus of the impact:
- Upper third
- One third of the middle,
- and the lower third.
This is essential for a comprehensive impact on the entire target area.You can also add distortion on the sides to get your sides involved in the work.
In the next training course, do the other 3-4 exercises, so keep replacing them from the course to the course.
Abdominal pressing is such a muscle group, which can be trained at least every day, in principle, unless of course it will be overloaded.If you feel like you've been overturned and you have muscles in your abdomen the next day, it's better not to have new training to avoid exacerbating overtraining.Dedicate such days to cardio until you fully recover.When muscle pain passes away - you can affect your waist again.
You can also help your body with good rehabilitation procedures:
- swim,
- massage,
- A sauna or steam room.
By the way, the latter also has a very positive effect on losing weight and getting rid of subcutaneous fat, so if you don’t have any contraindications, make sure to include these components in your daily routine.It has long been shown that going to the bathroom or sauna at least once a week can normalize your metabolism in the body and eliminate toxins and other nastiness produced from our body through sweat.At the same time, improve your skin and you will start breathing after a prolonged stagnation.
After good training and rehabilitation procedures, please do not forget to rest and sleep.This is also important for working on your own body.Since there is no adequate recovery, training will not progress and therefore there will be no tangible results.
Slim meal.
Well, of course, another component of your own work is your food.Without its thorough adjustment, you won't be able to see the beautiful belly and sides.What needs to be changed in your diet?
Well, first of all, we have to immediately understand that we have no fat at all so that you can improve its level again.Therefore, it is necessary to put all the intake of all resources into our bodies to allow its subsequent deposition.Try to exclude fatty foods from your diet.We also recommend forgetting all changes in salt and sugar.Dietologist scientists have long demonstrated that excluding these two elements of diet has greatly improved our metabolism and, therefore, our well-being.Minimize all kinds of cakes, cakes, candies and other junk.You need carbohydrates - it's best to eat fruits or vegetables.It is natural and therefore chemistry is more useful than candy made with artificial sugar.
Your diet should be based on protein and carbohydrates, as well as the natural origins mentioned above.Squirrels will be the building material used to handle muscle folds.Carbohydrates will provide you with energy, so it takes our energy for aerobic training.
If you really want fat and don't have fat at all, choose useful Omega-3 or Omega-6 fats.Eat fish and "right meat".Forgot about pork, her Muslims don't eat her fat and harmful.
Food, accelerate fat burning.
Add to diet
What will help you successfully fight extra weight:
- Green Tea - I've long known that it can perfectly drive weight and burn fat deposits.
- Pineapple or Pineapple Juice - Same, consider a product that promotes rapid weight loss.
- ginger,
- Grapefruit,
- and other utilities on our desk.
For whoever, this seems a little bit more, for those who want to finish their belly to perfection, we recommend you buy a special sports nutrition medication – a fat burner.This is not Anabolik or steroids, so it won't cause any hormone changes in your body.You shouldn't be afraid of this!This is a natural medicine that can accelerate the metabolism of fat in our body.By using it regularly, you will fight against redundant radical approaches.The drug will not delay the new drug and will cruelly eliminate all existing fat in the body.It is with this addition that you can achieve the appearance of the cube on a steel press.So if your goal is these precious cubes, explicitly include the fat burner in your daily diet.
diet.
Another important point is: this is diet.Want to lose weight, then:
- Don't eat anything after 18:00 because it's mostly on both sides of us due to night and night consumption.
- Reduce some doses.Take it away and reduce your meal.By the way, the small plate will be very helpful.When the plates are large, we don’t notice how we eat.And picking up a smaller plate, forcing ourselves to stop reporting anything there anymore, we greatly reduced the amount we consumed.
- If you still want to eat, please eat more.That is to say, it is best to eat six times a day, but it is better to eat six times three times but fall into the trash can.It is for this reason that bodybuilders and fitness modes eat regularly every two hours.
- Remember: Bad habits like smoking and alcohol can also have a negative impact on all processes in our body, especially metabolism.Therefore, root infection is eradicated!
Psychological attitudes and main conclusions.
As you look at all the suggestions above, you will surely step forward to improving the appearance of your sides and abdomen and your entire body.Just remember, there will be no training or a day in the end.So, change your life!Love this sport!Love cardio and the above exercises.Love rational nutrition and a healthy lifestyle!Then, as time goes by, you will be guaranteed everything you want from our hearts!