In order for your stomach to become big and plus the sides also appeared, enough for a couple of months lying on the sofa to eat up various delicities in the form of a cake, chocolate, ice cream and other different, harmful foods.But to return to the previous shape and at the same time see a beautiful relief, you will need to spend a lot of time.Of course, there are effective exercises for this allowing you to come to their cherished goal.In addition, in addition to training, it is very important and eating properly, one hundred percent will need to refuse calorie foods, transfer accents to vegetables, fruits, milk products and meat with a slight fat content.
Here are a few rules that need to be taken into account.You need to train three times a week, at least half an hour.The exercise is the most important correct implementation, that is, its technique, not a large number of repetitions.You also need to monitor breathing, where exhalation is always made on efforts.Stop choosing 3-4 exercises for you and include them in the main complex.Where each we repeat in two or three approaches, making them 12-15 repetitions.You should always start training with a warm -up, where an aerobic load is best suited for everyone, such as running or jumping rope.
In this article, we will consider exercises for losing weight and sides at home for both women and men.So, for starters, you need to purchase comfortable sportswear, a rug for sports and gymnastic hoop.
Of course you heard that with one pumping the press you can’t protect the tummy.It is necessary to nutrition and fat -burning anaerobic loads, of course, this is right, but it is one thing to remove all subcutaneous fat, and another to tighten and strengthen the weakened abdominal muscles.What we will do today, because they will seem to tighten our internal organs into the muscle corset and naturally the waist will begin to significantly decrease in volume.
Exercises that will help lose weight in the abdomen and sides in 3 days
For the abdomen
Try to perform all the following exercises less without a break, to failure and burning in the abdominal muscles.
Each exercise must be controlled, do not relax when returning to the starting position.
Suddenly you will have a complete refusal, stop, put a small pause, and then continue to complete the task.
1. We lie down on the back, bend our legs in the knees, hands behind the head and proceed.
We raise only the shoulder blades do not need to be torn off the lower back from the rug and we reach as much as possible to the knees.During lowering, if you want to work out the press well, do not relax it, it should be constantly in suspense.
We perform 20 times in one approach.
2. In this exercise we will do work on the oblique abdominal muscles.
Lying on the rug, one leg is bent, and the second on it.We touch the knee elbow, do not relax when lowering, the left hand can be laid on the stomach and do it according to our maximum capabilities, hold the press in tension.Change the position of the leg and do the same.
The approach must be performed 15-20 times.
3. Lying on the floor, lift straight legs up and try to touch the legs with your hands.When rising, we stretch up as much as possible, and when we lower it, we do not relax, we keep the body in good shape.This exercise is very effective, so try to do it more correctly.In the extreme movement, try to reach as high as possible, while hanging for 10 seconds in this position.
We perform 15-20 times.
Exercises for the sides
1. We lie down on the side, leaning on the elbow, perform lifting the legs and a little torso.This is necessary in order to use the sides and force them to contract.
When raising, we exhale, do not lower the body and immediately slow down slowly.
We perform repetitions in the approach 30 times, after which we repeat the same thing to the other side.
2. We rely on the hand and do lowering the housing down and the maximum rise up.
We do 25 times in the approach, turn around and repeat the same movements on the other side.
3. We perform standing, legs shoulder -width apart, arms to the sides, first the displacement of the body to the right, and then to the left, while reducing the sides as much as possible.
An exhalation is made for each displacement, but you do not need to fall both forward and back, the correctness of the exercise done depends on it.
The amount of repetition in one approach should be at least 80-100 times.
4. We stand sideways to the support, you can go to the wall and perform lift the legs to the side, while hold the sock to you, try to make the heel with the leg to the top.
During the rise, we exhale, at this moment your working limb should be tense.
In the approach of repetitions should be at least 25-30 times.We turn around and repeat everything the same with the other leg.
Effective exercises in the gym
1. We lie down on the bench at an angle, stretch out our hands and grab them behind the support, bend the legs a little and lift along with the pelvis, after which we slowly lower it, but not to the end, so that the tummy is constantly in tension (remember, this is a very important moment to work out your press), lowering the leg, naturally lifting the breath.
In one approach we perform 20-30 repetitions.
2. Now we will carry out tilting forward kneeling using the upper block.We take the cable and fall forward.On the exhale without jerks, we begin to bend to the floor, below we make a small pause and return to the starting position.
We perform 25-30 repetitions.
3. Raises of the body on an inclined bench.
The feet under the rollers, the hands are behind the head, inhale and tilt the body by about 20 degrees.Diping the body back, bend the back, as it were, laying out the lower back on the bench to focus tension on the rectus abdominal muscles.We exhale at the end of movement.
This exercise should be performed with multiple executions, because it allows you to develop all the abdominal muscles.
We perform 15-25 repetitions.
Is there a diet for a man who removes the stomach and sides at home?
Is there a diet for a man who removes the stomach and sides at home?
Nothing spoils the male figure so much as a large stomach and fat deposits on the sides in the form of rollers.Moreover, they are in very young men who have little to move and sit a lot during a working day.
Therefore, many men hurry after working in the gym and stadiums to engage in their figure.Well, what to do to those that for some reason cannot visit the stadium, how to remove the stomach and sides to a man in this case?There are numerous training programs for them, with which you can quite successfully train at home and of course a diet.
A diet that will help get rid of the abdomen and sides - an approximate menu
You need to eat three times a day.The portion should be less than the one that you are used to eating 30%.Try to eat slowly, carefully chewing food.
Monday
- Breakfast - two boiled eggs, tomatoes, a glass of natural yogurt and coffee without sugar.
- Lunch is a fruit salad, boiled beef with mushrooms.
- Dinner - pea soup, boiled potatoes, tea.
Tuesday
- For breakfast - a salad of vegetables, two cooked sausages, coffee.
- For lunch - chicken, stewed eggplant, yogurt and tea.
- For dinner - beef liver with a vegetable salad and a piece of boiled fish.
Wednesday
- We have breakfast buckwheat and eggplant caviar, drink a glass of juice.
- For lunch - beans soup, salmon salad, grapefruit.
- Dinner - boiled eggs, beets and juice.
Thursday
- In the morning we eat oatmeal, crab salad and tea.
- We have lunch chicken and stewed mushrooms.
- We have dinner with a fruit salad and a piece of cheese.
Friday
- Breakfast - boiled eggs, chicken, vegetables, tea.
- Lunch is a beef with vegetables.
- Dinner - chicken wings, cheese, a glass of kefir.
Saturday
- For breakfast - boiled fish, rice porridge, cup of coffee.
- In the afternoon - boiled potatoes with beans and tea.
- In the evening, pamper yourself with a vegetable salad and risotto.
Sunday
- In the morning we eat salad of corn and chicken.
- We have lunch spaghetti, boiled fish, a salad of vegetables, drink juice.
- We have dinner with fish salads and fruits.