First steps to lose weight, start with a radical change in the diet. Remember – a successful correction of the figure of these important conditions is without fulfillment.
Conditions for the effective weight-loss delivery:
- The decline in the use of, or the total exclusion for an extended period, the daily diet of fast carbohydrates (sugar-containing products, and baked goods).
- The preparation of the dishes without salt (or a small amount of it) due to the ability of sodium chloride, keep the liquid, which leads to swelling.
- Smaller meals in small portions (up to two hundred grams, five to six times per day).
- The daily consumption of about two liters of pure, not boiled water, promotes the improvement of the metabolism. This is an important factor for weight loss.
- Exchange of all of the fatty foods in the most low-fat products. Prepare lean cuts of fish, poultry, beef, veal. They prefer the flesh of the rabbit.
- The correct choice of method of cooking – cooking, steaming, use of steamers, electric arc furnace.
The reasons for the formation of fat, and pounds
As doctors say, on the belly, a small amount of fat, because it serves as a kind of protective barrier of internal organs and the bones. But an excess amount of body fat should be a cause for concern. Why is it that the pounds and the fat on the belly?
- The genetics, as we know, is a stubborn thing. It is believed that if grandparents or the mother, there are problems with fat deposits, then you can go and inherit. The most common forms are "Apple" and "pear". If you went to the shape of the "bulb", then the extra pounds are in the lower part of the body, if "Apple", then in the stomach.
- Bad Metabolism. With the years the metabolism slows down significantly. Exactly leads to the accumulation of fat in the abdominal cavity. It is known that women are more prone to deposits on the abdomen, than men.
- Overeating. If, on the day a lot eat more than not to do so without the extra pounds here.
- A lack of exercise. If a lot of time picking in the vicinity of the computer or of the TV, and absolutely no movement, the extra pounds in the shortest amount of time.
- Stress, Nervousness, Illness. Stress or disease have a significant impact on every body, especially female. Stress and tension increase the kartizola in the body, because of what may occur deposits on the waist and abdomen.
- Any hormonal changes. This is particularly true for women, whose age has long exceeded the limit of 40 years. The amount of fat in the body can increase proportional to the mass of the body.
The most effective exercises to remove belly and flanks, with photo
This is the best series of exercises that help to a flat stomach at home, because the not only consists of sit-UPS on a press, but also in him are intense exercises, is the rapid combustion of fat is not only on the belly. But you have to clearly understand that the effect is all the more invest more and more noticeable, the more work you, and the more comprehensive approach to the topic of fat combustion. This means that, together with the activities as you go the proper diet and is to the extreme, for example, grab low-calorie diets, the comparisons of hunger strike.
No popular movement, twisting on a press. It is not the most effective, but will help you to strengthen the muscles Cora, if you combine it with proper diet, and in a short period of time to see results. You lie on a Mat with the face upwards. Bend the knees, the feet, the entire surface of the on the ground. The hands clasped behind the head. Take a deep breath and lift the torso from the ground. Breathe out when you rise. You breathe, if you fall back to the starting position. Take a deep breath, if you lower your body to the ground. Make 10 repetitions and then repeat in 2-3 approaches.
You lie on a Mat with the face upwards. Bend the knees, the feet, the entire surface of the on the ground. Let the arms along the body. Raise your legs so that the thighs were perpendicular to the ground. Lift the lower back so that the knee moved in the direction of the chest. You can breathe if you feet put on the floor. Breathe out when lifting to the back from the floor and run the knee up to the chest. You do 10 repetitions in 3 approaches.
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- Oblique Twist
The movement is very similar to the conventional rotation, but here you need to turn a shoulder in the direction of the other. They lay on the Mat, the clasped hands behind the head. Bend your knees so that the feet do not touch the ground. Lift the torso as with the normal flexi tacuissem, while you turn the right shoulder towards the left. The left part of the trunk must on the floor. Repeat the movement for the other side. Rotate the left shoulder in the direction of the right, without the right side of the trunk from the ground. You Do 10-12 Reps.
- Press on the lateral abdominal muscles:
- A Mat lay on the floor and lay on it sideways.
- To draw a Hand in front of you will Balk.
- The other arm folded behind his head, so that the elbow looked up at the ceiling.
- Start lifting at the same time the torso and the legs to the top, then lower. When lifting of the trunk you make inhalation, lowering – exhale
- Swing the lateral abdominal muscles 10 times in 3 series.
- Press on the straight muscles of the abdomen:
- You lay on the floor on his back.
- Hands folded behind his head.
- On the inhale, begin to pick up, exhale–.
- Do these exercises with a rounded back, as if twisting belly.
- When lifting the body a loud exhale.
- No rush, you have to feel how the abdominal muscles work.
- Swing press about 10 times in 3 series.
- The starting position – feet shoulder width apart, back straight.
- Exercise with straight legs and hands.
- Tilt the housing forward and Schwenke first down with one Hand, then another.
- During the exercises, you follow your breath
- Run of the mill about 20 times on a couple of approaches.
- Lower the elbows to the floor. You take this Position, so that the body was perpendicular to the ground.
- Back straight, the legs are smooth, the head on a level with the spine.
- In this Position try to hold for about a Minute.
- In the further time may increase
- Do not hesitate, the body shakes, because in this exercise all the muscle groups.
- In the embodiment of the bracket does not lower the pool, you'll follow until the end of time.
Starting to perform, you must have a corresponding position – lying down, the back should be close to the outdoor coating, the hands behind the head, the legs bend in the knees at an angle of equal to 45 degrees.
The technique of execution. At a distance of 50 cm from the ground pads and the legs to be stored, Pre-bend in the knees, and start to turn imaginary pedals. Do not run quickly through the scroll, not less than 15 times in 1 step. A total of 3 or 4 passes.
- Exercise with the tire.
Buy projectile is better for more weight (2 kg or more). In the case of Torsion of the stomach must be tense. The duration of the implementation, it is recommended to 1 h and more with a little vacation of no longer than 3 min.
The fulfillment of the following type of exercises, will need to take standing Position, spread apart a little her legs, palms pressing at the waist. Important to keep the Position of the body directly, keeps your feet close to the sexual Terrain. Technique: smooth depth tilting from side to side alternately.
- Slopes with dumbbells:
- You take in both hands a dumbbell with a weight of 2 kg and higher.
- The starting position – feet shoulder width apart, back straight.
- You begin to stretch with one Hand dumbbells in a downward direction, go back and turn in the other direction. You make tilts a couple of times.
- In the course of time, the weight of the dumbbell can be changed.
- This exercise can with one Hand, tilt the housing to the side, the other Hand behind the head dissipated.
A series of exercises to remove belly and flanks
- You lay down on the floor, arms stretched to the sides. Exercise slowly to ensure that the shoulder blades close to the small carpet on the floor. At the same time lift the legs vertically upwards and then lower it to the right. Not by a horizontal surface, take a deep breath and go back to the starting position. You do two sets of 10 times for each side.
- Starting position: lying on your back with outstretched hands along the body. Legs bent in a compressed knee joints, the feet are on the ground. To take a deep breath and at the same time with him, start very gently on the floor to lift the pelvis and then the spine. In this time, slowly, the hands behind the head. Hold the breath for a second and freeze. During exhalation back into the I. P. And so 10 times.
- In the supine position, place under the pelvic belt, a small pillow. Smooth, you throw the hands behind the head, so that they were palms up. Gently lift perpendicular to the left leg. Freeze in this Position for half a Minute. Pay attention to your breathing: you should be smooth and deep. Return to the starting position, do the same with the other leg. Everything you this exercise have to do 30 times.
- Sit on the Mat and take a little weight. Straighten the back, pull your stomach and slightly bend the knees. You carry the weight of the left-to-right, never for a Moment the abdominal muscles relaxed. You make at least 2 sets of ten times on each side. The breathing needs to seed the whole time long and deep.
- Apart, place the feet shoulder width and squat down on my toes. Rest the palms of the hands in the soil and in highly navel move in. Rotate the torso to the left, pull the level to the right foot, as shown in the photo. Back to the original Position, quickly change the leg. The minimum number of approaches, or three, and the number of reps – 10 on each leg.
- The initial posture: outstretched hands supporting himself on the towel, knees bent stand on the ground. Lower the shoulder belt down and pull your belly. Slowly press your arms forward. You do this for so long, until they touch the chest to the floor, do not let the lower back SAG and follow the straightness of the back. The return to the starting position, relax completely. You must exercise at least 20 times, break in several approaches.
Cardio to remove belly and flanks
Cardio involves physical exercises to remove belly and flanks, which are able to increase the frequency of the heart beats up to 130-150 per Minute. The most common types are considered to be Cardio, Jogging, Cycling, swimming, fast walking and aerobics. The last one is very practice convenient to your home.You can calculate your forces, and a complex run non-Stop for 20-25 minutes. What exercises you must do to get rid of belly fat?
Jogging in place when you remove the belly and flanks
Run on the spot in the notes does not need... Running on the spot with high elevans thigh lift the hips as high as possible to the breast as often as possible alternating the legs. "The rise of the lower leg" – running on the spot with flexion of the legs at the knee when the foot comes almost up to the buttocks.
Jump. Legs together, arms along the body. Jump spread the legs at the same time raised his arms to the side to the Position above the head. Jump back to the starting position.
Increases. You can as an object-a chair, a bed or something else. Rises to him with the right foot, with the same leg and are on the rise. Perform two sets of 10 times for each leg.
Cardio must) either a member in Training or stopping Power (20 to 30 minutes.