If you do not follow your diet, you can accidentally find it accidentally that you will not be mistaken for your favorite jeans.The body was loosened and excessively fatty oils were hung in the stomach and sides.Overweight is much easier than removing it.However, even if you cannot prevent it, you can correct the situation.
There are a series of exercises that can help you quickly and effectively to lose weight.This time you will need only one drop of determination and will in order not to compromise yourself.And then, after a monthly training of the word, you can see the first results.
How do you get rid of oil in your stomach and sides
It would be much easier to say how to prevent their appearance.However, now you're interested in something else because you're on this page.
You need to follow various conditions to remove the stomach:
- Follow the right diet.
- Make cardio loads regularly.
- Make a complex for the abdomen and sides.
The first two aspects of this article will be discussed briefly and the third point should be removed carefully.
If you observe the surplus only three conditions, it is possible to remove it.There is no miraculous exercise that can save you from excessive fat.
This will happen only when you have a calorie deficit.It can only be caused by diet and cardio loads, and classes will only help you improve the shape and tone of the muscles.
Proper nutrition
Right nutrition is the cornerstone of the entire weight loss process.Most of your favorite products offer you a bear service;Extra is becoming weight.In order to remove the oil effectively, you must completely exclude them from the diet.These include:
- All fatty, fried and salty foods;
- Fast food;
- Alcoholic beverages;
- Sugar products and sugar itself;
- Oven Products;
- Chips and other snacks.
It should be preferred for boiled or steamed foods.It is useful in this period include vegetables and some fruits.In addition, you should use active weight loss for at least 2-2.5l of water per day.
Physical activity
It can be achieved not only at the expense of diet, but also by active burns.In other words, you should spend more calories than you consume.It is very difficult to achieve this without heavy cardio loads.Therefore, take daily time:
- Running or walking;
- Bicycle driving;
- swimming;
- jump from a jumping rope;
- Make crosses fita complexes.
First of all, the loads must be long.You can run for 10 minutes, fatally tired and go home.In this case, you will not burn extra calories practically.
Another thing is that you run at average speed for an hour.The effectiveness of this method will be several times higher.
How to remove the stomach quickly at home
If they do not remove large amounts of oil, at least there are special abdominal complexes that return your body visual harmony.It is designed to tone the muscles of this area.Therefore, you will look much thinner and more attractive.
Home exercises for weight loss:
- Planck - rightly considered to be the best to remove excessive volume.It improves the muscle tone of this area and allows you to run the entire body well in a moment.Plus is that it has many variations.For example, a rotating rod not only strengthens the abdominal muscles, but also allows you to make a harmonious waist.
- Vacuum - allows you to effectively reduce the stomach.You will see the first results in a few weeks.Regular application will be increased up to 10 cm per month in the abdomen.
You can learn in detail about the bar and vacuum from other articles on our website.A short instruction will be given to the next exercises.
- The dumbbell leans to the sides - strengthens the muscles of the shell and the inclined muscles of the press.Take the dumbbells in your hands, get up straight.First on the left side, then to the right 50 slopes.
- The return of the case has returned.The starting position is the same as in the previous exercise, now your hands should only be kept in front of the chest.Alternatively, do 30 rounds in all directions.
- Twist.A classic press exercise that allows you to solve the rectus abdominal muscle.Red on the ground, bend your legs to the knees and put them on the ground.Put your hands behind your head.From this position, make the elevators of the case with the shoulder knives out of the ground.To do about 30 repetitions at a fast speed should be done for training.
- Side bending - Solve the problem area of the sides.It is performed in the same way as almost the usual bending, and during the rise of the case, you must draw the left elbow to the right knee.In addition, 30 repetitions in general, 15 for both sides.
- Cat - allows you to improve the shape of the waist.To do this, stand on four legs.First, draw the stomach maximum, bend the lower back.Then bend the press voltage in the opposite direction without weakening.
- Your legs are loamed.Helps the lower abdominal operation.Lie on the ground for execution, place your hands freely throughout the body.Remove the flat legs in turn and upgrade to approximately 45 degrees.It should be done 30 times for each leg.
- Touch the heels with your hands.To do this, reach the ground, bend your legs to the knees and place them on the ground.Hands are flat, reach along the body.Gently lift the shoulder knives from the ground and tape the heel of the left leg with the left hand.Then repeat for the other leg.30 repetitions for both sides.
- Throw the legs.It allows you to remove oil from all over the abdomen.For execution, put it on the ground, hands upright into the body.From this position, place the twisted legs on the left, then on the right.During the execution, only the muscles of the case should work - do not help your feet.Do 20 again for both sides.
- Bending on the side.On the left side, the legs are flat, the left hand, as a support on the ground, behind the right.Bending this position side by side.Perform 20-30 again for both sides.
There are also special simulators that help to remove the stomach.These include:
- It is not included in the program of many methods such as Çember - Pilates.The rotation of the pulley for 30-40 minutes every day will help to get rid of the oil in the stomach quickly.
- Instead of a circle, a Hula-Hoop simulator can be used.
- Another simulator for abdominal weight loss is Soviet “Health Disk ..If you work daily for 20-30 minutes, you can remove a significant amount of oil.
- You can burn fat in the stomach using a sports ball.Download your legs to the ball, you need to rest with your palms.Gently bend your knees, first on the left, then on the right side of the ball on the ball.Repeat 20 times for both sides.
- You can get rid of the excess volume of the abdomen using a gymnastics stick.Put on your shoulders, stand straight.From this position to the left, then return to the maximum on the right side.Repeat 20 times in all directions.
Fitness exercises can be distinguished for weight loss.These include:
- Bend on a passage.Hang the rope handle on the passage, adjust the required weight.Go to the simulator, take the handles and hold on both sides of the head.From this position, bending 25-30 using the operation of the press muscles.
- You can also use a special press for the press.It is best to perform on a gymnastics carpet.The simulator should be rolled from the position of the classic bar.
- Pushing the sub -block on the crossover.Helps solve the waist area.Place the small handle in the lower block of Crossover and stand next to it.After taking the handle, remove the slopes side by side.Do 30 repetitions for both sides.
How to remove the stomach and sides within a week
Remove the stomach and sides within a week is extremely complex, but performs the task.Of course, the results will not be surprising, but they will be noticed.
To do this, you will need to consume protein foods often by reducing the amount of carbohydrates and fats at a minimum.
You will also need to deal with cardio loads at least twice a day for an hour.They can be attributed if the ordinary walk is both running and weak physical preparation.
The most effective exercises you need to focus are: bar, vacuum, bending on the side, classic bending and a press video.
Just like cardio loads, this complex should be done several times a day.All of the above exercises, one in the morning and the second in the evening will be the best if you divide the two sections.
If you want to remove the excess, the compliance with the diet should be daily without classes and cardio loads, excuses and self.In this case, you can remove the abdominal volume even within a week.